Bergamonte Organic Citrus Bergamia Risso Extract
Also known as: Bergamot, Bergamot Orange, Citrus bergamia, Citrus bergamia Risso
Overview
Bergamot (*Citrus bergamia*) is a citrus fruit originating from southern Italy, celebrated for its high concentration of bioactive compounds, especially flavonoids and limonoids. Commonly utilized in various forms such as essential oils and polyphenolic extracts, bergamot has garnered attention for its potential health benefits including enhancements in cardiovascular health, anti-inflammatory effects, and support for weight management. While current research provides a moderate level of evidence supporting its health claims, further thorough clinical studies are warranted to better understand its efficacy and mechanisms. Primary applications include improving lipid profiles, potentially benefiting those with metabolic disorders or obesity, although rigorous clinical trials are still needed to consolidate these uses.
Benefits
Bergamot extracts are primarily noted for their ability to improve lipid profiles, reduce body weight, and enhance antioxidant capacity. Notably, a study involving bergamot phytosome reported significant reductions in weight, BMI, and waist circumference in overweight and obese participants. Secondary benefits include enhanced endothelial function and increased exercise performance via improved VO2 max. Bergamot may be particularly advantageous for individuals suffering from metabolic syndrome, with evidence indicating moderate to large effect sizes for its various health benefits. Notable findings indicate that consistent supplementation may lead to observable health benefits within weeks to months of use.
How it works
The polyphenolic constituents of bergamot, specifically naringin and neohesperidin, exert their effects through the modulation of key biological pathways, including anti-inflammatory and antioxidant mechanisms by influencing NF-κB and Nrf2 signaling pathways. These interactions are primarily targeted at various physiological systems such as cardiovascular and metabolic health by regulating pro-inflammatory cytokines and enhancing antioxidant enzymes. Additionally, specialized formulations, like phytosomal varieties, can improve the bioavailability of these beneficial compounds, which may enhance their efficacy.
Side effects
Bergamot is generally regarded as safe for use when appropriately dosed, with minimal side effects reported. The most common adverse effect noted is gastrointestinal upset. There are few documented uncommon or rare side effects. However, potential interactions with blood thinners and diabetes medications must be acknowledged due to bergamot's influence on lipid metabolism and blood sugar levels. Though no formal contraindications exist, individuals with severe allergies to citrus fruits should approach consumption with caution. Pregnant or breastfeeding women are advised to consult healthcare professionals prior to usage. Overall, while typically safe, it is important to monitor for any adverse reactions, especially when used in conjunction with other medications.
Dosage
The recommended dosage of bergamot polyphenolic extract generally falls within a range of 500-1000 mg per day. Research suggests a minimum effective dose begins around 500-650 mg daily, with optimal effects typically noted within the higher range. To maximize absorption, it is advisable to take bergamot extracts with meals, as dietary fat can enhance the bioavailability of these lipophilic compounds. Although upper safety limits are not well-established, caution is advised for dosages exceeding 1000 mg. Variability in specific product formulations may necessitate adjustments in dosages to achieve desired health outcomes.
FAQs
How should I use bergamot extracts?
Bergamot extracts can be taken as part of a dietary regimen but should be used under medical supervision, especially if taken with other medications.
Are there safety concerns with bergamot?
While generally safe, bergamot may interact with medications, particularly blood thinners and diabetes drugs, necessitating care when combined.
What is the best time to take bergamot?
For optimal absorption, it is advisable to take bergamot extracts with meals.
When can I expect to see results?
Improvements in lipid profiles and body weight from bergamot supplementation can typically be observed within a few weeks to months.
Is bergamot a quick fix for weight loss?
Bergamot is not a quick fix for weight loss; it should be part of a broader health and dietary plan.
Research Sources
- https://www.mdpi.com/2304-8158/13/21/3422 – This randomized controlled trial explored bergamot phytosome supplementation in overweight patients, yielding significant positive impacts on body weight, BMI, and lipid profiles over a 12-week period. Limitations included a small sample size.
- https://www.researchgate.net/publication/284122568_Bergamot_Citrus_bergamia_Risso_as_a_source_of_nutraceuticals_Limonoids_and_flavonoids – This review highlighted the potential nutraceutical benefits of bergamot, focusing on its limonoids and flavonoids. It underlined the importance of these compounds in health, particularly concerning lipid metabolism.
- https://www.mdpi.com/2304-8158/13/21/3422/review_report – This review paper provided a comprehensive evaluation of the biochemical properties of bergamot and discussed the various health effects associated with its consumption.
- https://www.researchgate.net/publication/279990567_Bergamot_Citrus_bergamia_Risso_Flavonoids_and_Their_Potential_Benefits_in_Human_Hyperlipidemia_and_Atherosclerosis_an_Overview – This overview article discussed bergamot's flavonoids and their possible benefits in managing hyperlipidemia and atherosclerosis, emphasizing the need for further research to validate these findings.
- https://www.webmd.com/vitamins/ai/ingredientmono-142/bergamot – WebMD provides a summary of bergamot, detailing its uses, potential benefits, and side effects, contributing to a better understanding of its role as a dietary supplement.