Citrus Bergamont Fruit Extract
Also known as: bergamot, bergamot fruit extract, Citrus bergamot, Citrus bergamia L., Citrus bergamia
Overview
Bergamot, scientifically referred to as *Citrus bergamia*, is a citrus fruit native primarily to southern Italy. The fruit is notably recognized for its extracts and essential oils, which are rich in flavonoids such as naringin, neohesperidin, and neoeriocitrin. Traditionally, bergamot has been employed for its antioxidant and anti-inflammatory properties. It is frequently utilized in dietary supplements aimed at improving cardiovascular health, managing cholesterol levels, and potentially alleviating anxiety symptoms. Although some moderate research supports its effectiveness, the variability in study quality indicates a need for further investigation to substantiate its benefits and clarify optimal usage protocols.
Benefits
Bergamot extract has demonstrated significant effects, notably in the reduction of total cholesterol, low-density lipoprotein (LDL), and triglycerides, alongside an increase in high-density lipoprotein (HDL) levels. Moreover, it may assist in regulating blood glucose levels and diminishing inflammation, making it particularly advantageous for individuals dealing with hyperlipidemia or type 2 diabetes. Clinical studies report notable improvements in lipid parameters, although the effect size varies considerably across research. Most of the positive effects are observed within weeks to months following consistent use, indicating bergamot's potential as an enhancer of cardiovascular and metabolic health.
How it works
Bergamot primarily functions by inhibiting cholesterol synthesis and absorption, which is likely achieved through the downregulation of the enzyme HMGCR and the stimulation of AMP-kinase phosphorylation. This biochemical activity affects lipid metabolism and glucose regulation. Key molecular targets for bergamot include HMGCR, AMP-kinase, and cholesterol transporters such as Niemann-Pick C1 Like 1. These actions contribute to its efficacy in lowering lipid levels and potentially improving glucose homeostasis; however, bioavailability of bergamot flavonoids may vary, with certain formulations enhancing absorption.
Side effects
Bergamot is generally recognized as safe when used according to recommended guidelines. Common side effects are rare but can include gastrointestinal upset. In some cases, individuals may experience skin sensitivities when utilizing the essential oil form. High doses of bergamot may lead to serious adverse effects, such as potassium channel blockade, which necessitates caution. Furthermore, there may be interactions with medications that influence metabolic pathways affected by flavonoids. It is recommended that pregnant or lactating women, children, and older adults avoid use due to insufficient safety data. Additional care should be taken for individuals with underlying health conditions or those on complex medication regimens.
Dosage
The minimum effective dose of bergamot extract typically begins at around 150 mg of standardized flavonoids per day. However, optimal consumption usually falls between 500 and 1200 mg per serving, albeit precise dosage recommendations are still undefined. While there's no stringent upper limit specified for safe intake, caution is necessary to prevent excessive consumption. Daily intake is suggested without specific timing constraints, and bergamot is available in various forms including capsules, powders, and extracts. Selecting forms tailored for enhanced bioavailability may improve absorption efficacy.
FAQs
What is the recommended dosage for bergamot?
The typical dosage range is between 500 to 1200 mg of the extract per day, ensuring consistency for optimal effects.
Are there any side effects associated with bergamot?
Though considered safe, it may cause gastrointestinal upset or skin sensitivities; excessive intake can lead to more severe issues.
Can bergamot help with cholesterol management?
Yes, bergamot has been shown to significantly reduce total cholesterol and LDL levels while increasing HDL levels.
Is it safe to use bergamot during pregnancy?
Due to insufficient safety data, it's advised to avoid bergamot during pregnancy and lactation.
How long does it take to see benefits from bergamot supplementation?
Improvements in lipid profiles and blood glucose levels are typically noted within weeks to months of supplementation.
Research Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6107236/ – This study investigates the lipid-lowering effects of bergamot extract in individuals with metabolic syndrome, providing evidence for its efficacy in lowering LDL and total cholesterol while increasing HDL levels. The results demonstrate significant improvements in lipid metabolism linked to the phytochemicals in bergamot.
- https://pubmed.ncbi.nlm.nih.gov/28211335/ – A systematic review of various studies on citrus bergamot highlights its potential role in cardiovascular health, particularly through its effects on lipid profiles. The review discusses variations in research quality and calls for further investigations to confirm benefits and safety measures.