Get Your Personalized Supplement StackSupplement Stack Quiz

Bergamot Orange Fruit Extract

Also known as: Bergamot, Bergamot Orange, Bergamot Extract, Citrus bergamia

Overview

Bergamot orange (*Citrus bergamia*) is a citrus fruit primarily grown in the Calabrian region of Italy, known for its distinctive flavor and aroma. The fruit and its peel are rich in polyphenolic compounds, including flavonoids such as naringin and neohesperidin, which contribute to its health benefits. Bergamot extracts are primarily used to support metabolic health by improving lipid profiles and possess antioxidant and anti-inflammatory properties. The body of research surrounding bergamot supplementation has been growing, demonstrating potential efficacy in lowering cholesterol and triglyceride levels, particularly among overweight and obese individuals and those with metabolic syndrome. While the existing evidence is moderate to high in quality, further studies are necessary to conclusively establish its broader health effects.

Benefits

Bergamot supplementation has several evidence-supported benefits, particularly in improving lipid profiles. Clinical trials indicate that it can reduce total cholesterol by up to 21.4%, LDL cholesterol by 24.6%, and triglycerides by 25.1% over 12 weeks. In patients with metabolic syndrome, significant reductions in total cholesterol, LDL, triglycerides, and blood glucose, alongside an increase in HDL cholesterol, have been noted. Furthermore, improvements in endothelial function and serum nitric oxide levels suggest cardiovascular benefits. The evidence suggests that menopausal women and overweight individuals may derive substantial benefits from supplementation, particularly regarding mood and metabolic markers. Effect sizes are clinically significant, with reductions often exceeding 20%, indicating efficient cardiovascular risk management.

How it works

Bergamot's primary mechanism of action involves the inhibition of HMG-CoA reductase, an enzyme pivotal in cholesterol biosynthesis. This action reduces overall cholesterol levels. Additionally, bergamot polyphenols enhance the production of nitric oxide, promoting improved endothelial function and vascular health. Their antioxidant properties contribute to the reduction of oxidative stress and inflammation in the body, further supporting metabolic health. Enhanced bioavailability of these polyphenols, particularly in phytosome formulations, may optimize their health benefits.

Side effects

Bergamot supplements are generally recognized as safe when taken within recommended doses, with no commonly reported side effects exceeding 5%. Clinical trials indicate no significant adverse effects for most users. However, uncommon adverse reactions, while not widely documented, may occur in sensitive populations. Pregnant or lactating women, children, and older adults should approach bergamot with caution due to limited available safety data. Special care is warranted for individuals with sensitive skin, as topical bergamot oil can cause photosensitivity. Although no specific drug interactions have been widely reported, users should consult healthcare providers when taking other medications.

Dosage

For effective usage, the minimum dosage of bergamot polyphenolic fraction is around 500-650 mg daily. Optimal intake ranges from 500 to 1,300 mg per day, often divided into two doses to enhance results. While higher doses (over 1,300 mg) have not been extensively evaluated for safety, no established maximum safe dosage exists. The timing of dosage is not critical; however, consistency in daily intake is advisable. Formulations designed as phytosomes may improve absorption and overall bioavailability of the supplement.

FAQs

How to take bergamot supplements?

Bergamot can be consumed in various forms such as pills, capsules, powder, or liquid extract, adhering to recommended dosages and consulting a healthcare provider if on other medications.

Is bergamot safe for everyone?

Generally safe, bergamot should be approached with caution by children, pregnant women, and older adults due to limited research in these groups.

When to take bergamot?

Timing is not critical; however, consistency in dosing is recommended for optimal results.

What can I expect from bergamot supplementation?

Users may experience improvements in lipid profiles and metabolic parameters within weeks to months of consistent supplementation.

Does bergamot help with anxiety or mental alertness?

There is limited evidence supporting bergamot’s effects on anxiety or mental alertness; its primary health benefits relate to metabolic and cardiovascular health.

Research Sources

https://www.mdpi.com/2304-8158/13/21/3422 – This randomized controlled trial involving 80 overweight and obese patients demonstrated significant reductions in body weight, BMI, and improvements in lipid profiles over 12 weeks, supporting the efficacy of bergamot supplementation.
https://content.iospress.com/articles/mediterranean-journal-of-nutrition-and-metabolism/mnm17186 – In this study of 80 subjects with metabolic syndrome, bergamot supplementation showed notable improvements in metabolic profiles, yielding significant reductions in various cholesterol levels and blood glucose after 6 months.
https://www.medicalnewstoday.com/articles/bergamot-supplement-benefits – An overview of bergamot benefits discussing its potential in enhancing nitric oxide levels and improving endothelial function based on moderate quality evidence from clinical trials.
https://zaguan.unizar.es/record/88448/files/texto_completo.pdf – This source discusses the antioxidant properties of bergamot and its role in reducing inflammation and oxidative stress, supporting cardiovascular health.
https://www.webmd.com/vitamins/ai/ingredientmono-142/bergamot – WebMD highlights various benefits and safety information regarding bergamot, emphasizing its use in managing cholesterol and stress levels, although with caution in sensitive populations.