Bergamot
Citrus bergamia
A citrus fruit from Calabria, Italy, best known for flavoring Earl Grey tea; its juice and peel polyphenols (especially brutieridin and melitidin) have statin-like and metabolic effects, with several small trials showing cholesterol reduction.
At a Glance
- Best known for
- Lowers LDL and total cholesterol; raises HDL in trials, Reduces triglycerides and blood glucose (preliminary), Improves markers of fatty liver and metabolic syndrome
- Evidence
- Moderate
- Typical dose
- 500–1,000 mg BPF daily before a meal
- Type
- Herb
What is Bergamot?
Bergamot (Citrus bergamia) is a fragrant, sour citrus grown almost exclusively along the Ionian coast of Calabria in southern Italy. Its peel oil has perfumed Earl Grey tea and eau de cologne for centuries, and local tradition held that the bitter juice, usually discarded, was good for the heart. Analysis in the 2000s revealed unusually high concentrations of flavanone glycosides, including two compounds, brutieridin and melitidin, with structures resembling the statin pharmacophore. A standardized bergamot polyphenol fraction (BPF) has since been tested in several clinical studies for cholesterol, blood sugar, and fatty liver.
Known Health Benefits
How It Works
Brutieridin and melitidin carry a 3-hydroxy-3-methylglutaryl group similar to the natural substrate of HMG-CoA reductase and inhibit the enzyme, reducing cholesterol synthesis in a milder way than statins. Naringin and neohesperidin activate AMPK, increasing fatty acid oxidation, improving insulin sensitivity, and reducing hepatic lipid accumulation. Bergamot flavonoids also inhibit pancreatic cholesterol ester hydrolase and bind bile acids, reducing cholesterol absorption and increasing excretion, and they inhibit LDL oxidation. The combination explains reductions in LDL, triglycerides, and glucose and improvements in fatty liver seen in trials. Bergamot polyphenols additionally improve endothelial function and reduce inflammatory markers in animal models.
What Research Says
The clinical evidence is promising but comes mainly from a small number of Italian research groups. A 2011 study by Mollace and colleagues in 237 people with hyperlipidemia found 500–1,000 mg BPF daily for 30 days reduced total cholesterol by 20–30%, LDL by 24–36%, and triglycerides by 30–39%, with increased HDL and reduced glucose, including in a subgroup also taking statins. A 2013 study found BPF allowed halving the dose of rosuvastatin while maintaining LDL control. A 2016 six-month study of 80 people with moderate hypercholesterolemia reported reductions in LDL, small dense LDL particles, and carotid intima-media thickness. A 2019 trial in people with non-alcoholic fatty liver disease found reduced liver fat and improved liver enzymes. Independent systematic reviews (2019, 2022) concluded bergamot consistently lowers LDL and triglycerides but highlighted that trials are small, short, often open-label, and concentrated in one region, and that larger independent RCTs are needed. The effect size appears smaller than statins but clinically useful.
Active Compounds
Flavanones (neohesperidin, naringin, neoeriocitrin), brutieridin and melitidin (statin-like flavonoids unique to bergamot), bergamottin and other furanocoumarins (in peel oil), essential oil (linalool, linalyl acetate, limonene)
Forms & Bioavailability
Bergamot flavanone glycosides are partly hydrolyzed by gut bacteria to their aglycones (naringenin, hesperetin) before absorption, so uptake depends on gut flora and is relatively slow (peak plasma 4–6 hours) and modest. Phytosome (phospholipid-complexed) formulations have shown improved absorption in small studies. The oil-soluble furanocoumarins responsible for grapefruit-like drug interactions are concentrated in the peel oil, not in polyphenol extracts, though caution remains reasonable with narrow-therapeutic-index drugs. Taking BPF before meals is standard in trials.
Dosage Guidance
| Use Case | Dosage |
|---|---|
| Cholesterol reduction | 500–1,000 mg BPF daily before a meal |
| Adjunct to statin (dose reduction) | 1,000 mg BPF daily with reduced statin dose |
| Metabolic syndrome / blood sugar | 650 mg BPF 2x daily |
| Fatty liver support | 650 mg BPF 2x daily |
| Phytosome formulation | 500 mg daily |
Always consult a healthcare provider for personalized dosing.
Natural Food Sources
- Bergamot juice (very bitter; rarely consumed outside Calabria)
- Earl Grey tea (flavored with bergamot peel oil; negligible polyphenols)
- Bergamot marmalade and candied peel (Italy)
- Bergamot essential oil as a food flavoring (trace amounts)
Potential Side Effects
Generally well tolerated; heartburn, stomach upset; muscle cramps reported occasionally; topical bergamot oil causes photosensitivity (bergapten); very high oil intake can deplete potassium
Who Should Avoid It
- Pregnancy and breastfeeding (no safety data)
- Concurrent statin therapy without medical supervision (additive effect; dose may need adjusting)
- Drugs with narrow therapeutic index metabolized by CYP3A4 (caution, as with grapefruit)
- Diabetes medication without glucose monitoring
- Topical use before sun exposure (photosensitizing oil — not an issue with oral polyphenol capsules)
Pregnancy & Lactation
Not recommended. There are no studies of bergamot polyphenol extract in pregnancy or breastfeeding. Lipid-lowering therapy is generally not pursued during pregnancy. Earl Grey tea in normal amounts is fine.
Known Drug Interactions
Additive with statins and other lipid-lowering drugs; may enhance glucose-lowering medications; furanocoumarins in bergamot (as in grapefruit) inhibit CYP3A4 and can raise levels of many drugs, though polyphenol extracts contain little; may interact with photosensitizing drugs if oil used topically
Evidence Classification
Supported by cohort studies, case-control studies, or multiple observational studies with consistent findings.
Frequently Asked Questions
Will drinking Earl Grey tea lower my cholesterol?
No. Earl Grey is flavored with bergamot peel oil, which contains aromatic compounds and furanocoumarins but almost none of the flavonoids responsible for the cholesterol effect. Those come from the juice and pulp, concentrated into supplements. Very heavy Earl Grey consumption has even been reported to cause muscle cramps from bergapten's effect on potassium channels.
How does bergamot compare with a statin?
Statins lower LDL by 30–50% depending on dose, with strong outcome data for heart attack and stroke prevention. Bergamot lowers LDL by roughly 15–30% in small trials, with no outcome data yet. It is a reasonable option for people with mildly elevated cholesterol who want to try lifestyle and natural approaches first, or as an add-on, but people at high cardiovascular risk should not replace a statin with bergamot.
Can I take it with red yeast rice?
The combination is common in formulas and makes mechanistic sense (both inhibit HMG-CoA reductase by different compounds, and bergamot adds absorption and AMPK effects). Trials of combinations with artichoke and other agents have shown additive benefit. Because both act like statins, watch for muscle symptoms and have liver enzymes checked.
Is bergamot the same as the bergamot herb (bee balm)?
No. Monarda, called wild bergamot or bee balm, is an unrelated North American mint whose scent resembles bergamot orange. Supplements for cholesterol come from the citrus fruit Citrus bergamia only.
References
- Hypolipemic and hypoglycaemic activity of bergamot polyphenols: from animal models to human studies. Mollace V, Sacco I, Janda E, et al.. Fitoterapia (2011)View study
- Bergamot Reduces Plasma Lipids, Atherogenic Small Dense LDL, and Subclinical Atherosclerosis in Subjects with Moderate Hypercholesterolemia: A 6 Months Prospective Study. Toth PP, Patti AM, Nikolic D, et al.. Front Pharmacol (2016)
- Clinical application of bergamot (Citrus bergamia) for reducing high cholesterol and cardiovascular disease markers. Nauman MC, Johnson JJ. Integr Food Nutr Metab (2019)
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This entry is for educational purposes only. It is not medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement regimen, especially if you take medications or have health conditions.