Citrus bergamot (Citrus bergamia) Is a widely used citrus fruit with many potential health benefits.
This herb has been used in traditional medicine and modern day treatments for cholesterol, blood pressure, infections, and other ailments.
This article covers the best citrus bergamot dosage, depending on one’s health condition, as well as the best time to take citrus bergamot.
Table of Contents
- Citrus Bergamot Overview:
- Citrus Bergamot Dosage:
- What Form of Citrus Bergamot is Best?
- Can I Take Citrus Bergamot on an Empty Stomach?
- When is the Best Time of Day to Take Citrus Bergamot?
- Citrus Bergamot vs. Other Herbs:
- Read More:
Citrus Bergamot Overview:
Citrus bergamot (Citrus bergamia) is a citrus fruit native to Calabria, Italy. It is also called bergamot orange, sour orange, or sometimes just bergamot.
This fruit is thought to have been a hybrid of the bitter orange and common lemon, and it actually has a yellowish-green appearance, similar to a lime.
Citrus bergamot gained popularity through its use in herbal teas. Specifically, citrus bergamot is used to make Earl Grey tea by combining black tea leaves with bergamot oil extracted from the rind.
There are many health-boosting compounds in citrus bergamot, primarily the flavonoids. Some of the main bioactive compounds in this fruit responsible for health benefits are:
Citrus Bergamot Dosage:
Citrus bergamot has many well-documented health benefits, such as for cholesterol, blood pressure, and inflammation.
Of course, these benefits are in large part dependent on using the right citrus bergamot dosage. Therefore, this section will answer the important question of how much citrus bergamot to take.
Citrus Bergamot Dosage for Cholesterol:
One of the most well-researched benefits of citrus bergamot is its cholesterol-lowering effects.
One clinical trial showed that doses of 500mg and 1,000mg of citrus bergamot reduced total and low-density lipoprotein (LDL) cholesterol while increasing high-density lipoprotein (HDL) cholesterol.
Another clinical trial discovered that 1,000mg of citrus bergamot flavonoids significantly lowered LDL and total cholesterol, and reduced the ratio of LDL to HDL.
Based on these and several other clinical trials, taking 500mg to 1,000mg of citrus bergamot flavonoids extract daily seems to be the best bergamot dosage for cholesterol. This dosage should be taken daily for at least four weeks. It can be taken daily for up to six months or more.
Summary:The recommended citrus bergamot dosage extract for cholesterol is daily supplementation of 500mg to 1,000mg for four weeks to six months.
Citrus Bergamot Dosage for Weight Loss & Blood Sugar Control:
Another evidence-based benefit of citrus bergamot is for blood sugar improvement and weight loss. Many clinical trials have shown that citrus bergamot can help to lower blood sugar, improve insulin sensitivity, increase metabolism, and decrease body fat.
One clinical study showed that 500mg of citrus bergamot extract reduced blood sugar levels in 237 indivduals.
Another clinical trial showed that taking 650mg or 1,300mg of citrus bergamot polyphenols extract reduced blood sugar, body weight, and body mass index (BMI) in obese patients with mildly high blood sugar. The higher dose was found to lead to better results.
One clinical trial found that taking 500mg of citrus bergamot extract daily significantly decreased body weight, waist circumference, BMI, and blood sugar levels in older adults with elevated blood sugar and blood lipids.
Based on clinical research, most people will benefit from taking 500mg to 1,000mg of citrus bergamot extract per day. Individuals wishing to use bergamot orange for blood sugar or weight loss should aim to take it daily for three to six months for best results.
Summary:The recommended citrus bergamot dosage for weight loss and blood sugar regulation is daily supplementation of 500mg to 1,000mg for three to six months.
Citrus Bergamot Dosage for Inflammation:
Citrus bergamot also has evidence behind it for decreasing inflammation and oxidative stress. While there aren’t as many clinical studies as compared to the other health effects, there is enough research to deem it effective for reducing inflammation.
One clinical study showed that 650mg of citrus bergamot supplemented twice daily led to reductions of inflammatory markers.
A clinical trial on patients with type 2 diabetes revealed that just 300mg of citrus bergamot greatly reduced inflammatory markers (e.g. TNF-α).
Based on research, taking from 300mg to 1,300mg of citrus bergamot flavonoids daily is effective for reducing inflammation. This dose can be sustainably taken over the long-term.
Summary:The recommended citrus bergamot dosage for inflammation is long-term daily supplementation of 300mg to 1,300mg.
What Form of Citrus Bergamot is Best?
It’s important to note that the dosages referred to above are for citrus bergamot flavonoids, not an extract of the whole fruit.
This is because the flavonoids specifically have the greatest health benefits. One can certainly get health benefits from the whole fruit, of course. But based on the research, choosing a supplement that contains 500mg to 1,000mg of citrus bergamot bioflavonoids appears to be the best course of action.
Click here for a full overview of the best Citrus Bergamot supplements.
Can I Take Citrus Bergamot on an Empty Stomach?
Yes. It is generally okay to take citrus bergamot on an empty stomach. With that said, doing so increases the risk of digestive symptoms, such as upset stomach or heartburn.
Click here to view a full safety profile of citrus bergamot.
Therefore, most people may want to take citrus bergamot with a light meal. Doing so can also help to stabilize the body’s blood sugar response to a meal.
When is the Best Time of Day to Take Citrus Bergamot?
Citrus bergamot can be taken at any time of the day as there is no compelling evidence to suggest that one time of the day is superior to another.
With that said, it may be beneficial to take citrus bergamot in the morning in order to reap the benefits of it throughout the day. Moreover, taking it right away in the morning may help one to build a habit and be more consistent.
Citrus Bergamot vs. Other Herbs:
Citrus Bergamot is often compared with many other different types of herbs. We have put together a few helpful articles going over common comparisons.
Below, we’ve compiled our articles that go over the specific health benefits of citrus bergamot for additional reading.
Citrus bergamot has many possible health benefits. The greatest benefits are achieved when one uses an evidence-based dosage, which is generally an extract containing 500mg to 1,000mg of citrus bergamot flavonoids daily.
Citrus bergamot can be taken at any time of the day, although it may be best to use it right away in the morning to build a habit and allow the ingredients to work in the body the entire day. Also, taking citrus bergamot with a meal seems beneficial to reduce the chance of side effects while also lowering the blood sugar response after a meal.
As always, consult your doctor or certified medical practitioner before taking citrus bergamot or any other supplement.