Bergamot: Uses, Benefits, and Side Effects

Have you ever wondered about the citrus fruit that gives Earl Grey tea its distinctive flavor? Bergamot, a fragrant citrus fruit primarily grown in southern Italy, has been making waves in the health and wellness community for its impressive range of potential benefits. From promoting heart health to liver support, this remarkable fruit offers more than just a pleasant aroma.

What Is Bergamot?

Bergamot (Citrus bergamia) is a small, aromatic citrus fruit that resembles a cross between a lemon and an orange. Native to the Calabria region of Italy, this fruit has been used for centuries in traditional medicine and aromatherapy. Today, bergamot is available in various forms, including essential oils, supplements, and as a flavoring agent in tea and other beverages.

A recent comprehensive review highlighted bergamot's unique composition of flavonoids and polyphenols, which contribute to its therapeutic properties.¹ These bioactive compounds have drawn significant attention from researchers worldwide, leading to numerous studies investigating bergamot's potential health benefits.

Potential Bergamot Health Benefits

Cardiovascular Health and Cholesterol Management

Recent research has revealed bergamot's significant impact on cardiovascular health, particularly in managing cholesterol levels. Clinical studies have shown that bergamot supplementation can reduce total cholesterol by 12.3% to 31.3% and LDL cholesterol by 7.6% to 40.8%.¹ The fruit's unique composition of flavonoids, including brutieridin and melitidin, appears to play a crucial role in these effects.⁵

Liver Health and Metabolic Benefits

Bergamot has shown remarkable potential in supporting liver health, particularly in cases of Non-Alcoholic Fatty Liver Disease (NAFLD). Studies indicate that bergamot polyphenols can improve liver function markers and reduce oxidative stress.⁶ Research has demonstrated that bergamot supplementation can significantly reduce ALT levels and improve various aspects of liver health.⁶ The combination of bergamot with other natural compounds like artichoke extract has shown promising results in counteracting NAFLD-related complications.⁷

Antioxidant and Anti-inflammatory Properties

The fruit's rich polyphenolic profile contributes to its potent antioxidant and anti-inflammatory effects.² These compounds work synergistically to combat oxidative stress and reduce systemic inflammation, which are key factors in various metabolic disorders.³ Research has shown that bergamot's antioxidant properties may help protect cells from damage and support overall cellular health.⁸

Blood Sugar Regulation

Studies have indicated that bergamot may have beneficial effects on blood glucose levels.⁴ This property, combined with its lipid-lowering effects, makes it particularly interesting for individuals managing metabolic disorders.

Bergamot Side Effects And Safety Considerations

While bergamot is generally well-tolerated, it's important to be aware of potential side effects and safety considerations. The most common side effect when used topically is photosensitivity. This means your skin may become more sensitive to sunlight, potentially leading to sunburn or skin irritation.

Some individuals may experience mild digestive issues, like heartburn, when taking bergamot supplements by mouth. As with any supplement, it's crucial to follow recommended dosages and consult with a healthcare provider before beginning use.

How To Use Bergamot

The appropriate use of bergamot depends on its form:

• Bergamot Essential Oil: Can be used in aromatherapy diffusers or diluted with a carrier oil for topical application. Never apply undiluted essential oil directly to the skin.
• Bergamot Supplements: Follow the manufacturer's recommended dosage. Most studies have used doses ranging from 500-1500mg daily of standardized extract.
• Bergamot Tea: Bergamot-containing teas like Earl Grey can be enjoyed throughout the day. Start with one cup and adjust according to your preference and tolerance.

Choosing Bergamot Products

When purchasing bergamot products, consider these factors:

• Quality: Look for products from reputable manufacturers who provide third-party testing results and have good reviews. Extracts designed to be more bioavailable may help more of the ingredient get into your body.
• Additional Ingredients: Some studies show that bergamot supplements may work better for liver health when combined with other ingredients like artichoke extract.⁸ Consider a combination product if you are looking to target something specific.
• Form: Choose the most appropriate form for your needs (essential oil, supplement, or tea).
• Standardization: For supplements, look for products standardized to contain specific levels of active compounds. Check to see if the amounts match up with recommended dosages.
• Price: Quality products may cost more, but be wary of pricing that seems extremely low or too good to be true.

Remember that while bergamot shows promising health benefits in some studies, it's not a miracle cure or treatment for diseases. Incorporate it as part of a healthy lifestyle that includes a balanced diet, regular exercise, and adequate sleep. Supplements are not a replacement for medical care. Always speak with your doctor when considering adding a supplement as part of an overall health regimen. As with any supplement, results may vary among individuals, and consistency is key for experiencing potential benefits.

The Bottom Line

Bergamot represents a promising natural compound with various therapeutic applications, particularly in cardiovascular health, metabolic function, and liver support. Its well-documented effects on cholesterol management and emerging research on liver health make it an interesting option for those seeking natural health solutions. However, as with any supplement, it's essential to use bergamot products under appropriate medical supervision and with careful attention to potential side effects and interactions. The growing body of research continues to uncover new potential applications while confirming traditional uses of this versatile citrus fruit.

References:

1. Lamiquiz-Moneo, I., Giné-González, J., Alisente, S., Bea, A. M., Pérez-Calahorra, S., Marco-Benedí, V., … Mateo-Gallego, R. (2019). Effect of bergamot on lipid profile in humans: A systematic review. Critical Reviews in Food Science and Nutrition, 60(18), 3133–3143. https://doi.org/10.1080/10408398.2019.1677554
2. Adorisio, S., Muscari, I., Fierabracci, A., Thi Thuy, T., Marchetti, M. C., Ayroldi, E., & Delfino, D. V. (2023). Biological effects of bergamot and its potential therapeutic use as an anti-inflammatory, antioxidant, and anticancer agent. Pharmaceutical Biology, 61(1), 639–646. https://doi.org/10.1080/13880209.2023.2197010
3. Carresi C, Gliozzi M, Musolino V, Scicchitano M, Scarano F, Bosco F, Nucera S, Maiuolo J, Macrì R, Ruga S, et al. The Effect of Natural Antioxidants in the Development of Metabolic Syndrome: Focus on Bergamot Polyphenolic Fraction. Nutrients. 2020; 12(5):1504. https://doi.org/10.3390/nu12051504
4. Mollace V, Sacco I, Janda E, et al. Hypolipemic and hypoglycaemic activity of bergamot polyphenols: from animal models to human studies. Fitoterapia. 2011;82(3):309-316. https://doi.org/10.1016/j.fitote.2010.10.014
5. Nauman MC, Johnson JJ. Clinical application of bergamot (Citrus bergamia) for reducing high cholesterol and cardiovascular disease markers. Integr Food Nutr Metab. 2019 Mar;6(2):10.15761/IFNM.1000249. doi: 10.15761/IFNM.1000249. Epub 2019 Feb 28. PMID: 31057945; PMCID: PMC6497409.
6. Musolino, V., Gliozzi, M., Scarano, F. et al. Bergamot Polyphenols Improve Dyslipidemia and Pathophysiological Features in a Mouse Model of Non-Alcoholic Fatty Liver Disease. Sci Rep 10, 2565 (2020). https://doi.org/10.1038/s41598-020-59485-3
7. Maiuolo J, Mollace R, Bosco F, Scarano F, Oppedisano F, Nucera S, Ruga S, Guarnieri L, Macri R, Bava I, et al. The Phytochemical Synergistic Properties of Combination of Bergamot Polyphenolic Fraction and Cynara cardunculus Extract in Non-Alcoholic Fatty Liver Disease. Agriculture. 2023; 13(2):249. https://doi.org/10.3390/agriculture13020249
8. Musolino V, Gliozzi M, Bombardelli E, Nucera S, Carresi C, Maiuolo J, Mollace R, Paone S, Bosco F, Scarano F, Scicchitano M, Macrì R, Ruga S, Zito MC, Palma E, Gratteri S, Ragusa M, Volterrani M, Fini M, Mollace V. The synergistic effect of Citrus bergamia and Cynara cardunculus extracts on vascular inflammation and oxidative stress in non-alcoholic fatty liver disease. J Tradit Complement Med. 2020 Feb 8;10(3):268-274. DOI: 10.1016/j.jtcme.2020.02.004. PMID: 32670822; PMCID: PMC7340872.