Citrus bergamot is a small citrus fruit grown almost exclusively in Calabria, Italy. While best known for flavoring Earl Grey tea, citrus bergamot is now studied for its unique polyphenols — plant compounds that interact with cholesterol, triglycerides, circulation, and metabolism. These compounds, including brutieridin and melitidin, are rare in nature and are found only in this fruit. Unlike general citrus, bergamot's composition makes it a standout in nutrition research.
Here are 10 evidence-based ways citrus bergamot may support your daily health routine.*
1. Helps Maintain Cholesterol Balance*
Several human studies show bergamot extract may help lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol. In one clinical trial of 237 participants, a standardized bergamot polyphenolic fraction lowered total cholesterol and LDL while increasing HDL within 30 days (Mollace et al., 2011). These results suggest that citrus bergamot can help maintain cholesterol levels already in the normal range.
2. Encourages Balanced Triglycerides*
High triglycerides contribute to cardiovascular strain. Research in participants with moderate hyperlipidemia found that bergamot extract significantly lowered serum triglycerides compared with baseline values (Gliozzi et al., 2013). This makes citrus bergamot a unique option for supporting fat metabolism.
3. Supports Circulation and Vessel Function*
Circulation depends on flexible blood vessels and nitric oxide signaling. Bergamot polyphenols may improve endothelial function — the ability of blood vessels to dilate and contract efficiently. A study published in Frontiers in Pharmacology reported improved vascular markers in adults consuming bergamot extract (Gliozzi et al., 2013).
4. Provides Antioxidant Protection*
Oxidative stress can damage lipids, proteins, and DNA. Citrus bergamot is rich in flavonoids with antioxidant capacity, which helps neutralize free radicals. In lab and clinical studies, bergamot polyphenols reduced oxidative stress markers and improved lipid resistance to oxidation (Mollace et al., 2011).
5. Supports Healthy Blood Sugar Response*
Beyond cholesterol, citrus bergamot may help maintain blood glucose levels. A trial showed that participants supplementing with bergamot extract experienced improvements in fasting blood glucose and hemoglobin A1c compared to baseline (Toth et al., 2016). These findings suggest citrus bergamot can help support steady energy and metabolic balance.
6. Encourages Metabolic Efficiency*
Bergamot's unique compounds influence enzymes tied to lipid and carbohydrate metabolism. By modulating fatty acid oxidation and glucose pathways, citrus bergamot supports efficient energy use in cells (Mollace et al., 2011). This makes it complementary to diet and exercise for maintaining metabolic health.
7. Promotes Steady Daily Energy*
By balancing cholesterol, triglycerides, and blood sugar, citrus bergamot helps reduce the highs and lows of daily energy. Unlike stimulants, this effect is metabolic rather than neurological, offering a steady foundation for endurance throughout the day.
8. Complements the Mediterranean Diet*
The Mediterranean diet is consistently ranked as one of the healthiest dietary patterns. Citrus bergamot is native to Calabria, a Mediterranean region, and naturally complements this diet. Combined with olive oil, vegetables, fish, and whole grains, bergamot offers unique polyphenols not available in other foods.
9. Protects Against Oxidized LDL*
Oxidized LDL is considered more damaging to arteries than standard LDL cholesterol. Bergamot's flavonoids help prevent LDL oxidation, supporting vascular integrity (Mollace et al., 2011). This adds another layer to its cardiovascular-supporting profile.
10. Fits Easily Into Daily Routines*
Most supplements provide 500–1000 mg of standardized bergamot extract per day. Taking bergamot with meals may enhance absorption. Capsules and powders make it convenient to add to daily routines, without relying solely on dietary sources like tea.
Safety and Considerations
Citrus bergamot is generally well tolerated. The most common side effect is mild digestive discomfort. However, interactions with cholesterol-lowering medications are possible. Pregnant and breastfeeding individuals should avoid use due to limited safety data. As always, consult a healthcare provider before beginning supplementation.
FAQs About Citrus Bergamot
Is citrus bergamot the same as bergamot essential oil?
No. Citrus bergamot supplements are made from the fruit extract, while bergamot essential oil is extracted from the peel for aromatic purposes. They are not interchangeable.
How long does it take to see results?
Clinical studies typically observe changes in cholesterol and triglycerides within 30 to 90 days of consistent supplementation (Gliozzi et al., 2013).
Can I just drink Earl Grey tea instead?
Earl Grey tea is flavored with bergamot oil, not the polyphenolic extract used in clinical research. While enjoyable, it does not provide the same studied benefits.
Key Takeaways
- Citrus bergamot contains rare polyphenols not found in other citrus fruits.
- Human studies suggest support for cholesterol, triglycerides, circulation, and blood sugar balance.*
- Its antioxidant and metabolic effects make it distinct among natural supplements.
- Best used as part of a healthy lifestyle and Mediterranean-style diet.
Conclusion
With its unique composition and growing body of research, citrus bergamot offers a compelling option for supporting cholesterol balance, triglycerides, blood sugar, and circulation. As science continues to explore its polyphenols, this Mediterranean citrus stands out as more than just a flavor — it's a researched dietary tool for everyday health.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any supplement, especially if you take medication or have a health condition.
References
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Gliozzi, M., Musolino, V., Carresi, C., Vitale, C., Mollace, R., Janda, E., … Mollace, V. (2013). The effect of bergamot-derived polyphenolic fraction on lipid profile, endothelial function and circulating biomarkers of vascular damage in patients with moderate hypercholesterolemia. Frontiers in Pharmacology, 4, 36. https://doi.org/10.3389/fphar.2013.00036
- Mollace, V., Sacco, I., Janda, E., Malara, C., Ventrice, D., Colica, C., … Muscoli, C. (2011). Hypolipemic and hypoglycaemic activity of bergamot polyphenols: From animal models to human studies. Fitoterapia, 82(3), 309–316. https://doi.org/10.1016/j.fitote.2010.09.018
- Toth, P. P., Patti, A. M., Nikolic, D., Giglio, R. V., Castellino, G., Biancucci, T., … Rizzo, M. (2016). Bergamot reduces plasma lipids, atherogenic small dense LDL, and subclinical atherosclerosis in subjects with moderate hypercholesterolemia: A 6-month prospective study. Frontiers in Pharmacology, 6, 299. https://doi.org/10.3389/fphar.2015.00299
