Bergamot: Benefits, Nutrition, and Risk

Bergamot is a citrus fruit, also called bergamot orange, native to southern Italy. Scientifically, it’s called Citrus bergamia. It’s about the same size as an orange with a similar scent, but it has a green or yellow peel and a bitter, sour flavor. Due to its taste, the fruit is practically inedible. Instead, its oils and juices are used to make tea, supplements, extracts, and essential oils. 

These bergamot products have many purported health benefits, including anxiety reduction, insomnia management, weight loss, and more. Most of these uses aren’t yet backed by high-quality research. However, bergamot is rich in antioxidants and other bioactive compounds that may support health in several ways.

Having high cholesterol increases your risk for heart attack or stroke, so keeping cholesterol in check is important for overall cardiovascular health. Out of all the purported benefits of bergamot, its beneficial effects on cholesterol are the most promising.

Studies suggest that bergamot may help lower low-density lipoprotein (LDL) cholesterol (bad cholesterol) and raise high-density lipoprotein (HDL) cholesterol (good cholesterol).

For example, one research review found that bergamot extract or bergamot juice significantly increased HDL cholesterol levels in participants with high cholesterol, hyperlipidemia (high blood fat levels), or metabolic syndrome (a group of conditions that increase the risk of heart disease, stroke, and diabetes).

Other studies have found that bergamot lowers total cholesterol and LDL cholesterol, which is important for overall healthy cholesterol numbers.  

Research suggests this effect is due to bergamot’s phytochemical content, which includes polyphenols and an especially high amount of flavonoids. It appears that bergamot influences a pathway similar to that of statin drugs commonly used for reducing cholesterol. Studies show bergamot may enhance the effectiveness of statin drugs and favorably alter lipid metabolism.

Although human studies are limited, some research shows that bergamot can help lower blood glucose (sugar) levels. One study found that taking bergamot extract significantly reduced fasting blood sugar in people with metabolic syndrome. Metabolic syndrome is a group of medical conditions—including large waist circumference, high fasting blood sugar, and high blood pressure—that increase your risk for certain diseases.

Another study found that taking 500–1,000 milligrams (mg) of bergamot extract daily for 30 days significantly reduced blood sugar in participants compared to baseline. 

This could be due to bergamot’s polyphenols—antioxidants that have been shown to improve insulin resistance, meaning they help move glucose from the blood to cells. Human studies are limited, so more research is needed to confirm these findings.

Bergamot’s antioxidant content may also help reduce inflammation. Studies have found that bergamot flavonoids can lower levels of pro-inflammatory cytokines that instigate inflammation in the body.

New research is evaluating the anti-inflammatory benefits of bergamot byproducts (like juice). The byproducts are still rich in bioactive compounds and antioxidants that lower inflammation, which may help manage chronic inflammatory diseases.

Studies have found that the vast array of antioxidants in bergamot juice may help manage chronic diseases linked to inflammation, such as cardiovascular disease and diabetes. 

Bergamot extract is available as a supplement in capsule, gummy, or liquid form. Most people take bergamot in doses of up to 1,000 mg daily for 4–12 weeks, and products may be standardized to include 11–19% total flavonones for optimal health benefits. 

Several purported benefits of bergamot supplements exist, but few are supported by high-quality research. Possible benefits include treating nonalcoholic fatty liver disease, managing schizophrenia, and promoting weight loss. The studies of these effects are either low-quality or small in size or use bergamot in combination with other ingredients. Therefore, it’s unclear whether bergamot itself actually exerts a beneficial effect.

As mentioned above, some research supports the benefits of bergamot extract on cholesterol, inflammation, and potentially blood sugar. 

Bergamot is generally safe when taken orally or inhaled as aromatherapy short-term, and bergamot oil is on the Generally Recognized as Safe (GRAS) list in the United States. It’s best to consume moderate amounts similar to what you’d find in food rather than high-dose supplements.

Using bergamot topically or even touching the fruit extensively can cause unpleasant dermatological effects. These include blisters, redness, sensitivity to light, pigment spots, pustules, and skin lesions. People allergic to lavender may be more likely to have an allergic reaction to the topical use of bergamot oil. They should be especially cautious when handling bergamot or consider avoiding the ingredient.

Also, since some research suggests bergamot may lower blood sugar, speak with your healthcare provider before taking bergamot if you’re taking any medication for diabetes.

There are a few different ways to consume bergamot. The actual fruit is inedible because it’s so bitter. Instead, its skin and flesh are used to make extracts, juices, teas, and oils.

• Bergamot extract: You can ingest the extract orally or apply it to your skin topically. 
• Bergamot juice: Take bergamot juice as a shot, diluting it with water or other juice, or add it to a mocktail. Its sour and bitter flavor typically makes the juice too strong to drink by the glass, but it can add a nice zing when mixed with another type of juice or sparkling water.
• Bergamot tea: Enjoy bergamot tea, also known as Earl Grey, by steeping it in hot water and adding milk and sugar. You can also use it to make a London Fog by adding steamed milk and vanilla syrup.

Bergamot is commonly available as an essential oil. You can apply the oil to your skin or inhale it through a diffuser or on a cotton ball. Make sure to dilute it with a carrier oil like jojoba oil or sweet almond oil to prevent toxicity or skin irritation. Do not take bergamot essential oil orally.

There are a few alleged benefits of inhaling the essential oil, such as improving symptoms of anxiety, depression, insomnia, menopause, and nausea. However, there’s not sufficient research to support these benefits.

To use the essential oil, pour a few drops onto a cotton ball and sniff it, or use a diffuser to breathe in the scent. Studies have found that two drops poured onto a cotton ball and inhaled for 20 minutes appeared to be safe and well-tolerated. However, research has not shown any health benefits from following this method.

Bergamot is commonly added to beauty products like lotion, deodorant, and perfume. It’s also found in candles. It has a fresh citrus scent similar to orange, with floral notes.

Bergamot is a citrus fruit that’s largely inedible due to its bitter taste. Instead, it’s used in essential oils, juices, and supplements. While bergamot is touted for helping treat many health conditions, the most promising benefits are improving cholesterol and inflammation. It may also help lower blood sugar, but more studies are needed to confirm this. The benefits are likely due to the fruit’s robust antioxidant profile.

You can enjoy bergamot in Earl Grey tea, drink the juice diluted in sparkling water, or take a bergamot supplement.