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Citrus Oil

Also known as: Citrus oil, Citrus essential oil (CEO), Orange oil, Lemon oil, Grapefruit oil, Citrus sinensis oil, Citrus limon oil, Citrus aurantium oil, Citrus paradisi oil, Citrus essential oil

Overview

Citrus essential oil is a volatile aromatic compound extracted primarily from the peel of various Citrus fruits, including sweet orange, lemon, bitter orange, and grapefruit. It is rich in monoterpenes like d-limonene, α-pinene, and β-myrcene, which contribute to its characteristic scent and diverse bioactivities. Traditionally, citrus oil has been used in aromatherapy for mood enhancement and relaxation. In the food industry, it serves as a natural preservative due to its potent antimicrobial properties. Increasingly, research is exploring its potential health benefits, particularly in metabolic and cardiovascular health, as well as its anti-inflammatory and antioxidant effects. While generally recognized as safe, its application in health supplementation is an area of growing scientific interest, with moderate research maturity supported by several randomized controlled trials and meta-analyses.

Benefits

Citrus oil and its components offer several evidence-based benefits. For metabolic health, a 2023 meta-analysis of randomized controlled trials (RCTs) indicated that citrus extracts, including oils, significantly reduced body mass index (BMI), waist circumference, and hip circumference. One RCT specifically noted an 11.89% decrease in fat mass and a 7.81% increase in muscle mass with 1g of *Citrus sinensis* supplementation, suggesting clinical relevance for overweight and obese individuals. In cardiovascular health, a 2024 systematic review and meta-analysis of 8 RCTs found that citrus flavonoid supplementation significantly improved endothelial function, increasing flow-mediated vasodilation (FMD) by an average of 2.75%. This effect was dose-dependent, with each 200 mg/day increment of citrus flavonoids increasing FMD by 1.09%, indicating potential for cardiovascular risk reduction. Beyond these primary effects, citrus essential oils exhibit broad-spectrum antimicrobial activity against bacteria, fungi, and insects, making them valuable in food preservation. They also demonstrate mood-uplifting, relaxing, and anxiolytic effects in aromatherapy settings, attributed to their volatile compounds. Benefits typically manifest after 8–12 weeks of consistent supplementation.

How it works

Citrus oils and their constituent flavonoids exert their effects through several biological pathways. They modulate metabolic processes, particularly those involved in lipid metabolism and energy expenditure, which contributes to their observed benefits in body composition. In the cardiovascular system, these compounds enhance endothelial nitric oxide synthase (eNOS) activity, leading to increased nitric oxide production and improved vasodilation, thereby enhancing endothelial function. They also possess significant antioxidant and anti-inflammatory properties, reducing oxidative stress and systemic inflammation, which are key contributors to various chronic diseases. The volatile compounds in citrus oils interact with the nervous system, influencing mood and relaxation through olfactory pathways. Components are absorbed in the gastrointestinal tract, with bioavailability varying based on the specific compound and formulation.

Side effects

Citrus oil is generally considered safe when used in dietary amounts or for aromatherapy. However, certain precautions and potential side effects exist. Common side effects, though mild, can include gastrointestinal discomfort when taken orally. Topical application may lead to skin irritation or allergic reactions, especially in individuals with sensitivities. A rare but notable side effect is photosensitivity, particularly with oils containing bergapten, such as bitter orange oil, which can increase skin sensitivity to sunlight. Citrus oils may interact with medications, especially those metabolized by cytochrome P450 enzymes, and caution is advised for individuals on anticoagulants or antihypertensive drugs. Contraindications include individuals with known citrus allergies. Due to limited research, use in pregnant or lactating women and children should be under medical supervision. It is crucial to use diluted forms for topical application and adhere to recommended dosages for oral intake to minimize risks.

Dosage

For metabolic benefits, a minimum effective dose of citrus extract or oil is around 0.5–1 gram per day. For cardiovascular improvements, particularly related to endothelial function, a dosage of 200–400 mg per day of citrus flavonoids has shown efficacy. The optimal dosage range for general health benefits is typically 0.5–1 gram per day for metabolic effects and 200–400 mg per day for cardiovascular benefits. A maximum safe dose has not been firmly established, and exceeding recommended dosages may increase the risk of adverse effects. For best results, supplementation should be consistent, with benefits typically observed after 8–12 weeks of daily use. Standardized extracts or oils with quantified active components are preferred to ensure consistent dosing. Co-administration with fats may enhance the absorption of the lipophilic components of citrus oil.

FAQs

Is citrus oil safe for daily use?

Yes, citrus oil is generally safe for daily use when consumed within recommended dosages or applied topically in diluted forms. Avoid high concentrations topically to prevent skin irritation.

Can citrus oil help with weight loss?

Research suggests that citrus oil supplementation may contribute to modest reductions in fat mass and improvements in muscle mass, particularly in overweight individuals.

How long does it take to see benefits from citrus oil supplementation?

Benefits from citrus oil supplementation, such as improvements in metabolic markers or endothelial function, typically become noticeable after 8–12 weeks of consistent daily use.

Are there any drug interactions with citrus oil?

Yes, citrus oil may interact with certain medications, especially those metabolized by cytochrome P450 enzymes. It's advisable to consult a healthcare provider if you are taking prescription drugs.

Is aromatherapy with citrus oil effective?

Yes, citrus essential oils are widely recognized for their mood-uplifting, relaxing, and anxiolytic effects when used in aromatherapy settings.

Research Sources

https://www.mdpi.com/2072-6643/14/9/1847 – This review summarizes the effects of citrus fruits and their extracts on metabolic health, noting that citrus supplementation, including oils, can significantly reduce BMI, waist circumference, and hip circumference. It highlights a study where 1g of *C. sinensis* extract led to an 11.89% decrease in fat mass and a 7.81% increase in muscle mass.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7154898/ – This source discusses the broad-spectrum antimicrobial activity of citrus essential oils against bacteria, fungi, and insects. It highlights their utility in food safety and preservation due to these properties.
https://pubmed.ncbi.nlm.nih.gov/38561995/ – This systematic review and dose-response meta-analysis of 8 RCTs (596 participants) found that citrus flavonoid supplementation significantly improved endothelial function, measured by flow-mediated vasodilation (FMD), with an average increase of 2.75%. It also noted a dose-dependent effect, with each 200 mg/day increment increasing FMD by 1.09%.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9774566/ – This review explores the aromatherapy effects of citrus essential oils, attributing their mood-uplifting, relaxing, and anxiolytic properties to their volatile compounds. It compiles evidence from various studies supporting their use in enhancing well-being through inhalation.