Bergamot: Benefits, Side Effects and Dosage

Bergamot, derived mainly from the Citrus bergamia fruit grown in southern Italy, is gaining attention for its impressive range of health-promoting properties. Traditionally known as the fragrant ingredient in Earl Grey tea, bergamot’s extracts, juice, and essential oil are now being studied for their effects on cholesterol, mood, metabolism, and more. But how robust is the evidence for these benefits? What side effects should you be aware of? And what’s the optimal dosage for different uses? Let’s dive into the science to uncover what bergamot can—and can’t—do for your health.

Benefits of Bergamot

Bergamot’s popularity as a nutraceutical is surging, and for good reason. Scientific studies have identified a spectrum of potential health benefits, ranging from cardiovascular support and metabolic improvements to antioxidant, anti-inflammatory, and even mood-enhancing effects. Below, we’ll break down the most compelling evidence behind these claims.

Benefit	Description	Population/Context	Source(s)
Lipid Reduction	Lowers total cholesterol, LDL, TGs	Hyperlipidemic adults, T2DM	1, 6, 8, 9
HDL Increase	Raises “good” HDL cholesterol	Hyperlipidemic adults	1, 6, 8
Glycemic Control	Lowers fasting glucose, improves HOMA-IR	T2DM, metabolic syndrome	6, 8, 10
Weight Loss	Reduces body weight and BMI	Metabolic syndrome, SGA users	8, 10
Antioxidant	Counters oxidative stress/aging	In vitro, animal, human	4, 11
Anti-inflammatory	Reduces inflammation markers	Animal studies, humans	7, 9
Mental Health	Reduces stress, anxiety (aromatherapy)	Animal, human, aromatherapy	2, 3, 9
Antimicrobial	Inhibits bacteria, fungi, H. pylori	In vitro, animal studies	5, 11
Blood Pressure	Lowers systolic BP in hypertension	Animal studies	11

Table 1: Evidence-Based Benefits of Bergamot

Cholesterol and Lipid Management

Bergamot’s strongest evidence lies in its ability to lower total cholesterol, LDL cholesterol, and triglycerides while raising HDL cholesterol. Clinical trials in adults with moderate hypercholesterolemia and metabolic syndrome have shown reductions in LDL of up to 0.9 mmol/l and triglycerides by 32% after several months of supplementation. Bergamot also shifts LDL particles toward larger, less atherogenic forms, and reduces carotid intima-media thickness, a marker of subclinical atherosclerosis 1, 6, 8, 9.

Key mechanisms:

• Rich in polyphenols such as neoeriocitrin, neohesperidin, and naringin.
• Reduces small, dense LDL, which is more harmful for arteries 1, 6.
• Improves the overall lipid profile in both standard and novel formulations 6, 8.

Glycemic Control and Metabolic Syndrome

Bergamot appears to help lower fasting glucose and improve insulin resistance (HOMA-IR) in patients with type 2 diabetes or metabolic syndrome 6, 8, 10. Studies show:

• Up to 18% reduction in fasting glucose.
• Improvements in insulin sensitivity and adiponectin levels, an anti-inflammatory hormone 8.
• Potential to counteract metabolic side effects of antipsychotic medications 10.

Weight and Body Composition

Novel bergamot formulations enriched with pectin and flavonoids have demonstrated significant weight loss (up to 14.8% over 90 days) and reduction in BMI in obese or metabolic syndrome patients 8. Even patients on weight-gain-inducing antipsychotic drugs saw reductions in body weight 10.

Antioxidant and Anti-aging Activity

Bergamot juice is a potent natural antioxidant, thanks to its high phenolic and flavonoid content. Studies confirm its ability to counteract oxidative stress, reduce cellular senescence, and upregulate genes involved in anti-aging responses 4, 11.

Anti-inflammatory and Blood Pressure Effects

Bergamot essential oil (BO) and juice have shown anti-inflammatory effects in animal models, reducing paw edema and pro-inflammatory cytokines 7, 9. Bergamot by-products also lowered systolic blood pressure in rats on a high sugar-fat diet 11.

Mental Health and Aromatherapy

Bergamot essential oil is popular in aromatherapy for stress reduction and mild mood enhancement. While animal studies confirm anxiolytic effects, human trials are mixed—some showing modest improvements in blood pressure and mental state, but not always outperforming placebo 2, 3, 9.

Antimicrobial Properties

Bergamot extracts (essential oil, juice, peel) have demonstrated antimicrobial effects against bacteria, fungi, and H. pylori in laboratory studies, suggesting potential as a natural alternative for infection prevention and treatment 5, 11.

Side Effects of Bergamot

While bergamot is generally considered safe when used appropriately, there are important side effects and risks to be aware of, especially with certain formulations or high doses. These range from mild digestive issues to more serious risks like drug interactions or phototoxicity.

Side Effect	Description	Risk Factors/Populations	Source(s)
Mild GI upset	Nausea, constipation, cramps	High oral doses, sensitive users	2, 8, 9
Phototoxicity	Skin burns/irritation	Topical use of BEO, sun exposure	2, 9
Drug Interactions	May affect statins, SSRIs	Polyphenol-rich extracts	2, 6, 9
Hypoglycemia	Lowered blood sugar	Diabetics, concurrent meds	6, 8
Allergic Reaction	Skin or respiratory symptoms	Essential oil, sensitive users	2, 9
Unknown/unclear	Limited data in pregnancy	Pregnant, breastfeeding	2, 9

Table 2: Common Side Effects and Risks of Bergamot

Gastrointestinal Effects

Most commonly, oral bergamot supplements may cause mild digestive disturbances such as nausea, constipation, or abdominal discomfort, especially at higher doses. These effects are usually transient and resolve after dose reduction or discontinuation 2, 8, 9.

Skin Sensitivity and Phototoxicity

Topical application of bergamot essential oil can cause phototoxic reactions, leading to redness, burns, or blisters if the skin is exposed to sunlight. This is due to the presence of furocoumarins, particularly bergapten, in some essential oil preparations 2, 9.

• Always dilute essential oil and avoid sun exposure after application.

Drug Interactions

Bergamot’s polyphenols can interact with certain medications, affecting their metabolism. Notably:

• May enhance the effects of statins, possibly increasing risk of side effects 6.
• Potential interactions with antidepressants, SSRIs, or other drugs metabolized by cytochrome P450 enzymes 2, 9.
• People on multiple medications should consult a healthcare provider before using bergamot supplements.

Hypoglycemia

Because bergamot can lower blood sugar, those taking diabetes medications may be at risk for hypoglycemia if not monitored properly 6, 8.

Allergic Reactions

Rarely, bergamot essential oil can cause skin irritation, allergic dermatitis, or respiratory symptoms in sensitive individuals 2, 9.

Special Populations

There is insufficient safety data for pregnant or breastfeeding women, and for children, so use is not recommended in these groups 2, 9.

Dosage of Bergamot

Determining the right dose of bergamot depends on the intended use, the formulation (juice, extract, essential oil), and individual factors. Most clinical studies have focused on standardized extracts or polyphenolic fractions, with some research on essential oil for aromatherapy or topical application.

Formulation	Typical Dose	Duration	Notes/Population	Source(s)
Polyphenol Extract	500–1000 mg/day	30–180 days	Hyperlipidemia, MS, T2DM	1, 6, 8, 9, 10
Flavonoid Content	150–1000 mg/day	30–180 days	Hyperlipidemia	1, 9
Juice	~20 mg/kg (animal)	20–90 days	Metabolic syndrome	4, 9
Essential Oil (aroma)	2–3 drops, 15–30 min	Occasional	Stress, anxiety	2, 3, 9
Essential Oil (topical)	Diluted (1–5%)	As needed	Avoid sun exposure	2, 9
By-product (BBP)	250 mg/kg (animal)	20 weeks	Hypertension	11

Table 3: Evidence-Based Dosage Guidelines for Bergamot

Oral Supplementation

Standardized Extracts and Polyphenolic Fractions

• Most clinical trials in humans use 500–1000 mg/day of bergamot polyphenol extract, taken for 1–6 months 1, 6, 8, 9, 10.
• Some products specify flavonoid content (e.g., 150 mg/day) 1, 9.
• For weight loss and metabolic syndrome, higher doses (up to 1300 mg/day) of pectin-enriched formulations have been effective 8.

Juice

• Human equivalent doses are less well established, but animal studies use 20 mg/kg daily 4, 9.
• Commercial juices may vary widely in active compound concentration.

Aromatherapy and Topical Use

• Aromatherapy: 2–3 drops of bergamot essential oil in a diffuser for 15–30 minutes is typical for stress relief or mood support 2, 3, 9.
• Topical: Always dilute to 1–5% in a carrier oil. Avoid UV exposure for at least 12 hours after application to prevent phototoxicity 2, 9.

Special Populations and Considerations

• Children, pregnant, or breastfeeding women: Not recommended due to lack of safety data 2, 9.
• People with chronic illnesses or on multiple medications: Consult a healthcare provider before starting.

Practical Guidance

• Start with the lowest effective dose and monitor for side effects.
• Choose products from reputable manufacturers with standardized polyphenol/flavonoid content.
• Do not exceed recommended doses, especially with essential oil or extracts.

Conclusion

Bergamot is a promising natural supplement with a range of evidence-backed benefits, particularly for cardiovascular and metabolic health. However, as with any supplement, it’s essential to use it thoughtfully—considering possible side effects, medication interactions, and the best dosage for your individual needs.

Key Takeaways:

• Cardio-metabolic benefits are well-documented. Bergamot can help lower LDL cholesterol, triglycerides, blood glucose, and even body weight in people with metabolic syndrome, hyperlipidemia, or diabetes 1, 6, 8, 9, 10.
• Antioxidant, anti-inflammatory, and antimicrobial effects may offer additional health protections 4, 5, 7, 9, 11.
• Mental health support via aromatherapy is promising in animal studies, but human evidence is mixed 2, 3, 9.
• Side effects are generally mild, but caution is needed for those taking medications, with skin sensitivity, or with chronic conditions 2, 6, 8, 9.
• Optimal dosages range from 500–1000 mg/day for extracts, with lower doses for essential oil use. Always start low and monitor your response 1, 6, 8, 9, 10.

As always, consult your healthcare provider before starting bergamot or any supplement, especially if you are on medication or have underlying health conditions. Used wisely, bergamot can be a valuable addition to your health toolkit.