Table of ContentsView AllTable of ContentsWhat Is Bergamot?How It SmellsHow It’s UsedHealth BenefitsIs It Good for You?
Table of ContentsView All
View All
Table of Contents
What Is Bergamot?
How It Smells
How It’s Used
Health Benefits
Is It Good for You?
Bergamot (Citrus bergamia) is a yellow-green citrus fruit that grows on the coast of southern Italy.
A fruit that’s part of the heart-healthyMediterranean diet,bergamot has been studied for conditions ranging from anxiety to high cholesterol.
The following article covers the benefits of bergamot, its nutrition, and other considerations.
Mario Krpan / Getty Images
Bergamot has traditionally been used to flavor food and to make scented deodorants and perfumes.
It’s also been used historically for conditions like:
More recently, it’s been investigated for its effects on heart protection and mental health.
Notable components (parts) of bergamot include the following:
What Does Bergamot Smell Like?
Bergamot has a spicy citrus scent.It’s responsible for the distinct flavor of Earl Grey teaand has a bitter taste similar to grapefruit.
How Do You Use Bergamot?
It’s available in the following forms:
For best results, follow the manufacturer’s directions and suggested dosage. Discuss bergamot with a healthcare provider before using it to optimize safety.
Health Benefits of Bergamot
Bergamot essential oil has been studied in humans for the following conditions:
However, most of the research focuses on the role of bergamot in heart protection and mental health. Here’s what you need to know about bergamot’s benefits.
May Lower High Cholesterol and Lipids
High cholesterol is a risk factor for heart disease.Keepingcholesterol levelsat goal is a crucial way to protect the heart.
Bergamot is one of the most effective nutraceuticals (food-based products) for lowering cholesterol.It’s thought to act on theHMG-CoA reductasepathway like statins (prescription cholesterol medications).
Bergamot also increasedhigh-density lipoprotein (HDL) cholesterol(“good cholesterol”),lowering heart disease risk.Bergamot’s effects on cholesterol are typically seen after 30 days of use.
Remember that more large-scale clinical trials are still needed because most studies have used small sample sizes.
May Reduce Anxiety and Depression
Recent clinical trials have studied the effects of bergamot essential oil, mostly in females. But so far, there’s only limited evidence to recommend bergamot aromatherapy for eitheranxietyordepression.
One study of 41 healthy college-aged females showed that inhaling bergamot vapor (essential oil mixed with water in a diffuser) for 10 minutes improved mood. It also decreased fatigue and levels of the stress hormonecortisol.It’s unknown if other groups, including those with chronic health conditions, would have similar responses.
Another study of 57 adults (primarily females) at a mental health facility concluded that 15 minutes of bergamot aromatherapy improved positive feelings.
A small study of 60 females who were postpartum (after giving birth) showed that inhaled bergamot helped with depression.The participants breathed in vaporized essential oil (mixed with water in a diffuser) as an aromatherapy treatment for 15 minutes daily.
More large-scale studies are needed to determine bergamot’s effects on mental health. And since most of the existing research comes from females, clinical trials in males are also needed.
May Help Sleep
Bergamot essential oil is commonly used as aromatherapy forinsomnia(difficulty falling or staying asleep).
Bergamot essential oil improved the quality and duration of sleep and morning alertness, according to a small study of 48 people.Keep in mind that about 90% of the people studied did not have trouble sleeping at baseline, so results may not be the same for people with sleep disorders.
Is Bergamot Safe for Me?
Bergamot is a safe choice for many people because it has a low risk of side effects.That said, there are some precautions to be aware of if you use it. They include:
Dietary SupplementsIn the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, RD or RDN, or pharmacist.
Dietary Supplements
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, RD or RDN, or pharmacist.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.
Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, RD or RDN, or pharmacist.
Summary
Bergamot is a citrus fruit native to Italy used in food flavoring and cosmetics. It has also been studied for various health conditions.
Bergamot has lowered cholesterol and triglyceride levels and enhanced the effects of prescription statin drugs.
In addition, limited research suggests bergamot may have benefits for anxiety, depression, and sleep. Since the existing trials are small, more large-scale clinical trials are needed to verify bergamot’s effects.
Before adding bergamot or any other supplement, discuss the risks and benefits with your healthcare provider.
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