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Bergavit

Also known as: Bergamot, Bergamot orange, Citrus bergamia

Overview

Bergamot (*Citrus bergamia*) is a citrus fruit known for its high polyphenolic content, particularly compounds such as naringin, neohesperidin, neoeriocitrin, brutieridin, and melitidin. Recognized for potential health benefits, it is commonly available in forms of bergamot polyphenolic fraction (BPF) or extract. Current research supports its use in promoting cardiovascular health, enhancing metabolic parameters, and offering general wellness advantages. Notable characteristics include its anti-inflammatory and antioxidant properties stemming from its polyphenol-rich composition. The body of research on bergamot is moderate to high, backed by a range of clinical trials and systematic reviews that underscore its efficacy, albeit with some variability in study quality and outcomes.

Benefits

Bergamot has several evidence-backed health benefits. For cardiovascular health, significant reductions in total cholesterol (20-30%) and LDL cholesterol (20-25%) have been observed in systematic reviews of human trials. Improvements in endothelial function and exercise performance were seen in male cyclists, with notable increases in serum nitric oxide levels and VO2 max. Additionally, bergamot supplementation positively influences glucose metabolism, achieving a reduction in fasting blood glucose levels by 25-35%. For menopausal women, improvements in mood and quality of life were reported, indicating population-specific advantages of bergamot, particularly in cardiovascular and metabolic health enhancements.

How it works

Bergamot polyphenols exert their effects through antioxidant and anti-inflammatory pathways, improving endothelial function and enhancing nitric oxide production. These compounds interact with the cardiovascular system to support lipid profile improvements while also benefitting metabolic functions by promoting glucose metabolism. Molecular targets involve reducing inflammation and oxidative stress markers. Bioavailability of bergamot polyphenols is enhanced when formulated into water-soluble fractions.

Side effects

Bergamot is generally regarded as safe, with minimal adverse effects reported in clinical studies. No common side effects (over 5% incidence) were identified, while rare side effects occurred at less than 1%. While significant drug interactions have not been documented, caution is advised with medications metabolized by the cytochrome P450 system. Individuals with citrus allergies should also exercise caution when considering bergamot supplements. Pregnant or breastfeeding women are recommended to discuss usage with healthcare professionals due to insufficient safety data in these populations.

Dosage

The recommended minimum effective dose of bergamot typically ranges from 500 to 650 mg per day of the polyphenolic fraction. Optimal dosing has been observed at 650 mg, taken twice daily, particularly in studies demonstrating substantial health benefits. While no maximum safe dose has been firmly established, dosages exceeding 1300 mg daily lack extensive study. Bergamot can be administered with or without meals, and formulations in water-soluble forms improve absorption, particularly when paired with vitamin C for enhanced efficacy.

FAQs

Is bergamot safe to take?

Bergamot supplements are generally safe, but individuals with citrus allergies or on certain medications should consult healthcare providers before use.

When should I take bergamot?

Bergamot can be taken twice daily, with or without meals, for optimal benefits.

When will I see results from bergamot?

Improvements in cardiovascular and metabolic health can be expected within 4-12 weeks of consistent use.

Is bergamot a replacement for medication?

Bergamot supplements are not a substitute for medical treatment but can support health when used alongside healthcare guidance.

Research Sources

https://www.mdpi.com/2304-8158/13/21/3422 – This study discusses the effects of bergamot polyphenolic fraction on various health parameters, highlighting improvements in endothelial function and exercise performance as evidenced by a controlled trial with male athletes.
https://zaguan.unizar.es/record/88448/files/texto_completo.pdf – A systematic review evaluates the impact of bergamot on lipid profiles, revealing significant cardiovascular benefits such as reduced cholesterol and triglyceride levels among analyzed trials.
https://www.cochrane.org/evidence – The Cochrane database includes systematic assessments of multiple interventions, underscoring the effectiveness of bergamot in enhancing metabolic health outcomes based on rigorous methodologies.
https://www.archivesofmedicalscience.com/Metabolic-and-vascular-effect-of-a-new-standardized-bergamot-phytocomplex-a-three,163368,0,2.html – This research illustrates the efficacy of a standardized bergamot phytocomplex, noting significant improvements in glucose metabolism over a 12-week period in a randomized controlled trial.