Heard of bergamot and wondered if it actually helps cholesterol or mood? Bergamot (Citrus bergamia) is a citrus fruit grown mainly in Italy, and extracts from its peel are now sold as supplements for heart and metabolic health. Some clinical trials show bergamot extract can lower LDL and total cholesterol in people with mild cholesterol issues. That makes it an option worth knowing about if you prefer natural approaches—just know there are real safety points to consider.
Bergamot is rich in polyphenols — plant compounds that act like antioxidants. People use it mainly to support healthy cholesterol levels and reduce oxidative stress. Studies have reported modest drops in LDL (“bad”) cholesterol and triglycerides after several weeks of taking standardized bergamot extract. Some users also report better energy or clearer thinking, but the strongest evidence so far is for lipid changes rather than mood or weight loss.
Look for supplements labeled "Citrus bergamia" or "bergamot extract" with a standardized polyphenol content. Clinical trials typically use prepared extracts, not essential oil, so avoid products that only list bergamot oil without clear polyphenol amounts. Common study doses range from about 500 mg to 1,000 mg per day of standardized extract; some products recommend splitting the dose morning and evening. Start at the lower end and give it 6–12 weeks to see effects.
Timing with meals helps absorption and reduces the chance of stomach upset. If you take other supplements like fish oil or niacin for lipids, mention bergamot to your clinician so they can monitor levels and side effects together.
Important safety notes: bergamot can interact with some medications. Because it contains compounds related to those in grapefruit, it may affect how the liver breaks down drugs, including some statins and blood pressure medicines. That could raise drug levels and side effects. If you take prescription meds, especially for cholesterol, blood pressure, or psychiatric conditions, check with a doctor or pharmacist before starting bergamot.
Topical bergamot oil (used in perfumes) can be phototoxic — it can make skin more sensitive to sunlight. Most oral supplements use non-phototoxic extracts, but avoid applying bergamot oil to skin before sun exposure.
Common side effects from oral bergamot are mild: stomach upset or headaches for a few people. Serious reactions are uncommon when you use standardized oral extracts at recommended doses, but any new symptoms should prompt stopping the supplement and talking to a clinician.
If you want to try bergamot, pick a reputable brand with third-party testing, follow label dosing, and track your numbers. Get a baseline lipid panel, start the supplement for a couple months, then recheck labs. That way you’ll know whether it’s helping and whether any interactions are occurring.
Questions? If you’re considering bergamot because you’re worried about side effects from a medicine or want natural support for cholesterol, ask your provider for a plan that fits your overall health. Bergamot can be useful, but it works best when paired with diet, exercise, and proper medical oversight.
Bergamot, a citrus fruit from southern Italy, is getting a lot of attention as a dietary supplement. It's praised for its impact on cholesterol, heart health, and even mood. This guide breaks down what bergamot is, how it works, the differences between its common forms, and how to use it safely. Get ready for practical tips and surprising facts on adding bergamot to your daily routine.