Bergamot (Citrus bergamia) is a fragrant citrus fruit best known for its distinctive aroma and its use in Earl Grey tea. Bergamot contains a variety of flavonoids, polyphenols, and other bioactive compounds that have attracted scientific interest for their potential cardiovascular, metabolic, antioxidant, and mood-related benefits. [1,2]
Bergamot Nutritional Value per 100 g
| Nutrient | Amount per 100 g |
| Energy | ~40-50 kcal |
| Carbohydrates | ~9-12 g |
| Dietary Fiber | ~1.5-2.5 g |
| Protein | ~0.8-1.0 g |
| Total Fat | ~0.2-0.5 g |
| Vitamin C | ~30-50 mg |
| Potassium | ~150-200 mg |
| Calcium | ~25-40 mg |
| Magnesium | ~8-12 mg |
| Folate (Vitamin B9) | ~10-15 µg |
| Iron | ~0.2-0.5 mg |
| Flavonoids | Present, particularly in peel and juice |
| Polyphenols | Rich source |
| Essential Oils | Present mainly in the peel |
Key Health Benefits of Bergamot
1. May Support Healthy Cholesterol Levels
According to the recent clinical findings bergamot positively effects on blood lipid levels. Notably, bergamot extracts may help reduce total cholesterol, LDL (“bad”) cholesterol, and triglycerides while potentially increasing HDL (“good”) cholesterol. [3,4]
A systematic investigation of human studies reported that bergamot supplementation reduces total cholesterol, LDL cholesterol, and triglycerides. However, the researchers also noted that the studies varied considerably in design and quality. [3]
More recent evidence is encouraging. A randomized, double-blind, placebo-controlled trial involving 64 people with elevated cholesterol found that a standardized Citrus bergamia flavonoid extract taken for four months reduced total cholesterol by 8.8% and LDL cholesterol by 11.5%. [5]
These findings suggest that bergamot may have a role as a supportive nutritional strategy for lipid management, although it should not be considered a replacement for prescribed cholesterol-lowering therapy.
2. May Help Support Metabolic Health
Bergamot is also being investigated for its potential effects on glucose metabolism and insulin sensitivity. Its flavonoid-rich extracts may influence pathways involved in glucose and lipid metabolism.
In a randomized clinical trial, a standardized bergamot phytocomplex was associated with improvements in lipid parameters and measures of insulin sensitivity. The study also reported reductions in fasting metabolic markers and high-sensitivity C-reactive protein in the higher-dose group. [6]
However, evidence for direct blood-sugar benefits is less established than the evidence for cholesterol. Some earlier research has produced promising findings, but a substantial portion of the glucose-related evidence comes from laboratory and animal studies. [2]
Therefore, bergamot should be viewed as a potential adjunct to a healthy diet and lifestyle, rather than a treatment for diabetes.
3. Antioxidant and Anti-Inflammatory
Bergamot contains flavonoids and polyphenols such as naringin, neoeriocitrin, neohesperidin, rutin, brutieridin, and melitidin. These compounds have demonstrated antioxidant and anti-inflammatory activities in experimental research. [1,7]
Antioxidants help protect cells from oxidative stress, while modulation of inflammatory pathways may contribute to overall metabolic and cardiovascular health. Research has identified several potential mechanisms through which bergamot compounds may influence oxidative and inflammatory processes. [7]
Nevertheless, antioxidant activity observed in laboratory experiments does not necessarily translate into the same clinical effect in humans. More well-controlled human studies are needed to establish the extent of these benefits.
4. May Support Stress and Mood
Bergamot essential oil has also been studied in aromatherapy, particularly for relaxation, anxiety, and stress. Its pleasant citrus aroma contains volatile compounds such as limonene, linalool, and linalyl acetate. [2,8]
Clinical reviews suggest that bergamot essential oil may have potential as a complementary approach for reducing stress and anxiety symptoms. However, aromatherapy evidence should not be confused with evidence for oral bergamot supplements. [8]
Potential Risks and Side Effects
Although bergamot is generally well tolerated in several short-term supplementation studies, form, dose, and individual health status matter.
Sun sensitivity: Bergamot essential oil applied to the skin can contain furocoumarins, particularly bergapten, which can increase sensitivity to ultraviolet light. Phototoxic reactions, including severe blistering, have been reported after topical exposure followed by UV exposure. [9]
Medication interactions: People taking prescription medicines should discuss bergamot supplementation with a healthcare professional. Bergamot preparations contain bioactive compounds that may affect drug-metabolizing pathways, and caution is particularly appropriate for people taking medications for cholesterol or blood glucose.
How to Use Bergamot Safely
Bergamot can be consumed as part of foods and beverages, while standardized extracts are available as dietary supplements. However, dosages used in research vary according to the extract and its concentration of active compounds, so there is no single universally applicable dose.
Essential oil should not be assumed to be interchangeable with a bergamot fruit extract. In particular, topical bergamot oil requires caution because of its potential phototoxicity.
The Bottom Line
Many research evidences supporting that Bergamot (Citrus bergamia) have potential for cholesterol management, metabolic health, antioxidant protection, inflammation modulation, and stress reduction. The strongest human evidence currently concerns its effects on blood lipids, while evidence for blood-sugar and other benefits remains more preliminary. [2-6] Hence, based on our experience on our own customer, we can conclude that bergamot may be considered a promising nutraceutical ingredient for supporting cardiometabolic wellnes.
References
- Nauman MC, Johnson JJ. Clinical application of bergamot (Citrus bergamia) for reducing high cholesterol and cardiovascular disease markers. Integrative Food, Nutrition and Metabolism. 2019.
- Perna S, et al. Efficacy of bergamot: From anti-inflammatory and anti-oxidative mechanisms to clinical applications as preventive agent for cardiovascular morbidity, skin diseases, and mood alterations. Food & Nutrition Research. 2019.
- Toth PP, et al. Effect of bergamot on lipid profile in humans: A systematic review. Critical Reviews in Food Science and Nutrition. 2020.
- Sadeghi-Dehsahraei H, et al. The effect of bergamot supplementation on lipid profiles: A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research. 2022.
- Spina A, et al. Citrus bergamia Extract, a Natural Approach for Cholesterol and Lipid Metabolism Management: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Foods. 2024.
- Metabolic and vascular effect of a new standardized bergamot phytocomplex: a three-arm, placebo-controlled, double-blind clinical trial. 2023.
- Gionfriddo G, et al. Anti-Inflammatory Activity of Citrus bergamia Derivatives: Where Do We Stand? Molecules. 2018.
- Navarra M, et al. Citrus bergamia essential oil: from basic research to clinical application. Frontiers in Pharmacology. 2015.
- Naganumu T, et al. Accidental bullous phototoxic reactions to bergamot aromatherapy oil. Contact Dermatitis. 2001.
Medically Reviewed By (✓)
Dr. Rajesh K Verma (PhD)
Dr. Verma is an experienced R&D professional, medical writer and reviewer. He published several research papers in esteemed journals like Elsevier’s, Springer Nature, etc. He develops evidence-based health content by combining scientific research, regulatory knowledge, and extensive experience in nutrition and wellness.