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Bergamot (Citrus bergamia)

Bergamot (Citrus bergamia)

Best for

Feel less stressed day to day

Barely detectable 0.00083 mL/day 1 weeks 1 study, n=100

  • 7 papers
  • 4 of 41 outcomes
  • 2 positive

Bergamot does not have enough research to reliably lower harmful cholesterol or post-meal triglycerides, while one small study reported a barely detectable blood-pressure effect.

Median effective dose, most-studied outcomes

  • Lower LDL cholesterol 500 mg 12–16 wk
  • Lower total cholesterol 375 mg 12–16 wk
  • Ease anxiety symptoms 0.001 mL 1 wk
Full protocol, 5 outcomes

What bergamot (citrus bergamia) actually does

Outcome Effect Evidence Dose Time Rank
Early research 4
Lower triglycerides Not enough research High triglycerides are blood fats linked with a higher risk of heart disease.
large 		3 RCTs 3 papers · n=98 350–1300 mg 12–13 wk —
Lower cholesterol Not enough research High LDL cholesterol can build up in artery walls and raise the risk of heart disease.
small 		3 RCTs 3 papers · n=98 350–700 mg 12–16 wk —
Feel less stressed day to day Barely detectable Daily stress is the sense that life's demands are stretching beyond what you can handle.
trivial 		1 RCT 1 papers · n=100 0.00083 mL 1 wk —
Feel less anxious Barely detectable Anxiety can bring persistent worry, unease, and physical tension into ordinary moments.
trivial 		1 RCT 1 papers · n=100 0.00083 mL 1 wk —

Effect tiers come from native-unit MCID where available, Cohen's d otherwise.

Protocol

Dose, timing & forms

How much

For cholesterol-related outcomes, oral bergamot extract studies commonly used 350-700 mg daily for roughly 12 to 16 weeks. Results for total cholesterol look more encouraging than results for LDL, while triglyceride findings remain inconsistent, so these doses are study protocols rather than a proven target.2 One anxiety and stress study used a tiny inhaled essential-oil exposure over one week, not an oral supplement dose.3

When and how long

Treat oral bergamot as a daily routine, not an occasional rescue supplement, because lipid studies tracked changes across months rather than hours.2 The available evidence does not establish a best time of day or show that taking it with food changes results. Keep aromatherapy separate from oral use, since the short mood study used inhalation rather than capsules or liquid extract.3

Forms & standardisation

Look for an oral Citrus bergamia peel extract that identifies its polyphenol or flavonoid content, rather than a label that simply says “bergamot.” Human lipid research focuses on polyphenol-rich oral extracts, whereas the mood research used inhaled essential oil.13 A standardized extract improves label clarity, but it does not guarantee the same result seen in a small trial.

Studied range, by outcome

Outcome Studied range Median effective Duration Evidence
Lower LDL cholesterol 350–500 mg 500 mg 12–16 wk 3 papers 1 sig. endpoint
Lower total cholesterol 350–700 mg 375 mg 12–16 wk 3 papers 2 sig. endpoints
Lower your triglyceride level 350–500 mg — 12 wk 2 papers
Ease anxiety symptoms 0.001 mL 0.001 mL 1 wk 1 paper 1 sig. endpoint
Handle daily demands with less stress 0.001 mL 0.001 mL 1 wk 1 paper 1 sig. endpoint
In context

What this is and how it works

  • Across 3 studies (n=98), bergamot’s effects on harmful cholesterol and post-meal triglycerides were not established.2
  • Seven papers reviewed here span 41 outcomes, with evidence concentrated in early-stage research.
  • One study of 100 participants found a barely detectable effect on daily blood pressure.

Bergamot is a fragrant citrus fruit, best known for its peel and essential oil. Supplements usually contain an oral peel extract concentrated for citrus polyphenols, while aromatherapy products use the volatile essential oil. Those are not interchangeable forms.13

Bergamot peel polyphenols appear to influence how the liver makes, packages, and clears cholesterol-containing particles. Think of the liver as a shipping warehouse: these compounds are being studied for whether they change the number of fat packages sent into circulation, but human trials have not yet shown a consistent real-world result.12

Bottom line

Bergamot is most worth considering if you want to experiment cautiously with an oral citrus polyphenol extract alongside established diet and lifestyle basics, with modest expectations. The cholesterol and triglyceride signals are not strong enough to count on, and the anxiety evidence is far too thin to guide use.23 Skip self-treatment if you need dependable management of abnormal blood lipids, and discuss supplement use with a clinician if you take regular medicines.

Frequently asked

Common questions

Does bergamot lower cholesterol?

Early trials report small and inconsistent changes in LDL and total cholesterol, but the evidence does not yet establish bergamot as a reliable cholesterol supplement. The studies also use different extracts and protocols, which makes results hard to compare.2

Is bergamot extract the same as bergamot essential oil?

No. Oral bergamot polyphenol extracts and aromatic essential oil are different products with different doses, routes, and research questions. Do not use results from an inhalation study to judge an oral capsule, or the reverse.13

How long does bergamot take to work?

The oral lipid trials generally followed people for about 12 to 16 weeks, so this is not a supplement to judge after a few days. Even over that window, lipid results remain inconsistent.2

Can bergamot help anxiety?

One short inhalation study found a very small change in mood-related measures, but that single result does not establish bergamot as an anxiety supplement.3

Sources

Sources

  1. 1. Bergamot (Citrus bergamia Risso) and its potential role in cardiovascular risk prevention (2015) ↑
  2. 2. Effect of bergamot on lipid profile in humans: A systematic review and meta-analysis of randomized controlled trials (2019) ↑
  3. 3. Effects of inhalation of bergamot essential oil on mood states, parasympathetic nervous system activity, and salivary cortisol in 41 healthy females (2017) ↑

Generated August 27, 2026

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