Update 6/28/23. Can a citrus fruit naturally lower cholesterol levels? While it's true that eating more fruits and vegetables is generally associated with reduced cholesterol and better health, what about a specific type of fruit? Bergamot -also called citrus bergamot – is a type of orange that has been getting the attention that it might reduce cholesterol and be heart healthy. And there is some human research on this fruit too. So, in this review, let's look at the human research on Bergamot lowering cholesterol and try to help you decide if it's right for you.
Also, See These Reviews
What Is Citrus Bergamot?
Bergamot is a type of orange that grows in Italy, although because of its growing popularity, I'm sure it'll be eventually harvested elsewhere too. Its scientific name is Citrus bergamia, and it's also referred to as Citrus bergamia Risso.
Here in the US, it's usually just called “Bergamot.”
Bergamot is sometimes added to Earl Gray Tea but the levels in the tea are probably not high enough to significantly reduce cholesterol levels.
Bergamot And Cholesterol Research
Research suggests citrus bergamot can reduce cholesterol levels. To narrow things down, let's take out the lab animal research and test-tube studies and focus just on human studies. This will be the most useful since we are all people.
Study
Researchers in Italy published a study that involved both 237 people as well as rats. The people were followed for 30 days and divided into 3 groups:
- Group A received 500 mg of bergamot per day before meals.
- Group B received 1000 mg of bergamot per day before meals.
- Group C received a placebo before meals.
Results: Researchers noted bergamot caused a “strong reduction” in total cholesterol and LDL (bad cholesterol) and a significant increase in HDL (good cholesterol). A significant reduction in triglycerides was also seen. No significant changes were seen in those getting the placebo (that's good).
A “strong reduction” may not necessarily be a significant reduction. I thought some of the words used in this study were vague. Since this was an Italian study, might this could be due to language differences between cultures? I recommend that doctors read the study for themselves.
There was also a 4th group who had to stop taking their statin medications (cholesterol-lowering drugs) because of muscle pain and other side effects. They were given 1500 mg of bergamot per day. This group showed saw a 25% reduction in total cholesterol and a 27.5% reduction in LDL (bad cholesterol) levels. No negative side effects were reported.
In this study, those taking 1000 mg per day responded better than those getting 500 mg per day.
This study also reported bergamot improved vasodilation of the blood vessels. In other words, the blood vessels open up more easily to allow for better blood flow. Because of this finding, I predict this compound may one day be used in “male performance” and “pre-workout” supplements.”
Bergamot Research Video
Video 1
Video 2
Watch video on my YouTube channel if you prefer
Study
Italian researchers conducted another investigation where 77 people with high cholesterol were given 1000 mg of bergamot for 30 days. Results showed significantly reduce total cholesterol, LDL cholesterol (bad cholesterol) and triglycerides while, at the same time, raising HDL (good cholesterol).
After 1 month of use, here is what the researchers found:
- The average total cholesterol dropped from 278 to 191.
- Levels of LDL decreased from an average of 191 to 113.
- Triglyceride levels dropped from 238 to 165.
- Levels of HDL increased from 38 to 45.
- The addition of bergamot to a cholesterol-lowering drug (Crestor) was also shown to enhance the effects of the drug.
Study
Researchers in the US and Italy published a 6 month-long investigation of bergamot. The study involved 80 men and women (average age 55) with moderately high cholesterol levels.
For 6 months, the people were given 150 mg of a supplement called Bergavit. This supplement, made by an Italian company called BioNap (BioNap.com) contains additional bioflavonoids.
After 6 months, the Bergavit supplement:
- Lowered total cholesterol
- Lowered LDL (“bad cholesterol”)
- Lowered triglycerides
- Raised HDL (“good cholesterol”)
- Reduced thickness in the carotid arteries
These results were said to be “significant” in other words, not likely due to chance, but rather a real effect. One problem with this study however was it did not have a placebo group.
Study
Other research has found the addition of bergamot to Crestor (a cholesterol-lowering drug), allowed people to reduce their statin medication.
Study
Researchers, looking at 20 previous human studies, determined citrus bergamot can lower cholesterol, LDL, and triglycerides and boost HDL levels when given at a dosage of between 150 mg to 1000 mg per day.
Study
Can bergamot help people lose weight too? In this investigation researchers recruited 64 people who were overweight and had mildly elevated cholesterol. They were given either a placebo or 1000 mg of bergamot phytosome a day for 3 months. People took 1 capsule either for breakfast or another capsule with dinner. These researchers noted significantly greater visceral fat loss (the worst kind of body fat to have) compared to those taking a placebo. Interestingly, body weight did not change. Bergamot was also associated with lower total cholesterol, LDL to HDL ratio, and improved level of apolipo protein A (ApoA).
Study
In a review of previous human studies, it was estimated that citrus bergamot reduces total cholesterol 12% to 31% and LDL cholesterol by between 7% and 41%. Triglyceride levels may be lowered by between 11% to 40%.
Not All Studies Are Positive
To be fair, not all studies have shown bergamot works. For example, Italian researchers gave 500 mg of bergamot to 28 people (24 completed the study) who were taking antipsychotic medications. They did this for 60 days. These researchers found no change in cholesterol or LDL levels in this group.
This study has some problems. For example:
- This was an open-label study. So the subjects and researchers knew who was getting the supplement (not a big deal because they found it didn't work, but it's still a weakness in my opinion).
- Researchers used 500 mg which is the low end of other studies finds might work.
- There didn't appear to be a placebo group.
- The people were using antipsychotic medications. How do we know this didn't affect outcomes?
These same researchers published a very similar study that same year. This study involved 15 people who were taking anti-psychosis drugs. The difference was these people were given 1000 mg of bergamot daily for 30 days.
Results show a “statistically significant reduction of body weight.” Oddly, there was no change in cholesterol, LDL, HDL, triglycerides or any other blood parameter tested. One big problem with this study was that it involved only 15 people – and again, they were taking antipsychotic drugs.
Bergamot And Cholesterol Research Summary
Here's a quick breakdown of what research has noted:
- Reduced total cholesterol
- Reduced LDL (bad) cholesterol
- Reduced triglycerides
- Elevated HDL (good) cholesterol
- Vasodilation of blood vessels
The amounts of citrus bergamot needed to achieve these results ranged from 500-1000 mg per day. Results were seen in as little as 30 days.
How Does Bergamot Work?
Citrus bergamot contains compounds called flavonoids (a class of phytonutrients) that can reduce an enzyme involved in making cholesterol, called HMG-CoA reductase. This is also how some cholesterol-lowering medications work. However, research so far does not show any of the side effects like muscle pain and rhabdomyolysis (“rhabdo”) that some people report when they take statin medications.
Bergamot contains many compounds that may work in different ways. Some of the active ingredients include:
- naringin
- neroeriocitrin
- neohesperidin
- rutin
As such, a reduction in the HMG-CoA reductase enzyme may only be part of how it works.
For example, lab animal research notes bergamot increases the excretion of cholesterol in the feces. This appears to be another way it helps lower cholesterol.
Bergamot And CoQ10?
If bergamot works by knocking out the enzyme HMG-CoA, like cholesterol-lowering drugs called statins do, does that mean it should be taken with CoQ10 supplements as is sometimes recommended for people who take statins?
Not necessarily. Research has not shown bergamot causes muscle pain as statins can. If that's the case, then CoQ10 supplements may not be needed. If anyone has experienced muscle pain, leave a comment below.
Does It Contain Synephrine?
Bergamot is different than synephrine (citrus Aurantium / bitter orange), a stimulant found in some weight loss supplements. To be clear, bergamot is not citrus Aurantium. There is no synephrine in bergamot. So, it should not increase heart rate or blood pressure like bitter orange can.
What About Bergamot Oil?
Bergamot oil is different than the citrus bergamot supplements we are talking about here. The oil refers to essential oils that are either inhaled in a diffuser or placed on the skin. Citrus bergamot usually refers to supplements that are taken orally. Inhaling the essential oils will probably not have the same cholesterol-lowering effects as supplements.
Buy Citrus Bergamot
This stuff is getting pretty popular so you should be able to find it at many places like GNC, Vitamin Shoppe, Vitamin World, Walmart, Target, CVS, Walgreens, Costco, Rite Aid, BJs, Kroger, and Acme, to name a few. The supplement is not expensive either, which is another reason it makes an attractive option.
Which Supplement Is Best?
There are many different supplements available. Some products combine bergamot with other ingredients like vitamin C, resveratrol, red yeast rice or CoQ10. Companies sometimes add other ingredients to their supplements in the hopes of getting better results. In theory, combinations of different ingredients may work better, but it will take research to know for sure.
If it's going to work, remember the studies only used bergamot -and nothing else.
If it doesn't work, a couple of things to take a look at include:
- Aged Garlic Extract (read review)
- Metamucil (read review)
- Apple cider vinegar (read review).
Bergamot vs. Cholesterol 360
Cholesterol 360 is a popular supplement for elevated cholesterol levels. Cholesterol 360 contains bergamot as well as other ingredients like vitamin C and green tea. So far, no studies have compared Cholesterol 360 to bergamot alone. For more insights, see:
Bergamot Side Effects
The supplement appears safe in healthy people. In the human studies summarized above, there were no serious side effects. The most common side effect reported was mild heartburn. Here are some general things to consider for those who are thinking of trying this supplement.
If you take ANY medications, talk to your doctor/pharmacist. Bergamot contains Bergamottin, a compound that may interfere with how fast or slow medications break down in the body.
This is sometimes called the grapefruit effect because grapefruit also contains a compound called bergamottin that can interfere with an enzyme (called cytochrome P450 enzyme) that helps us break down medications. The bergamot orange also has this compound.
Disrupting this enzyme may lead to some drugs being broken down to fast and others not fast enough. Either way, this might be a problem. If you take medications, speak to your doctor/pharmacist first. This is the smartest thing you can do.
- Speak to your doctor if you are pregnant or breastfeeding.
- Start with less than recommended for the first week to see how you react.
- Stop taking the supplement at least two weeks before surgery.
- Bergamot might reduce blood sugar levels. This could be an issue for diabetics or those with hypoglycemia.
- If you experience any odd side effects while taking the supplement, stop taking it and speak to your doctor/pharmacist.
Longer lasting clinical studies need to be done to better determine side effects.
Quick Reference Summary
Because research can be complicated, here is a quick rundown on what I think is good and not so good with this supplement.
| What's Good | What's Not So Good |
|---|---|
| Supplement has human clinical research | Some studies have problems |
| Supplement is relatively inexpensive | More drug interactions research needed |
| Seems to have few side effects | |
| Should see benefits in a month |
Research for lower cholesterol, research uses 500-1000 mg per day.
Does Bergamot Work?
Given the research and few reported side effects, this might be something to try if you have high cholesterol, LDL, or triglycerides. Before you start taking a bergamot supplement, first get a full blood test to see what your cholesterol, LDL, triglycerides, etc. are. Tell your doctor you want to try the supplement and see what she/he thinks. Try it for a month. Then, get another blood test. If citrus bergamot is going to work, the research says you should see the changes in a month.
Here's Citrus Bergamot on Amazon
Hi everyone. I posted a video review of Bergamot on my youtube channel, including amounts and possible side effects.
https://youtu.be/UqMbJn7F0lY
I also added this video to this review too, so just scroll up to see it.
I hope everyone is doing well 🙂
Unfortunately, there are more categories than LDL, HDL and triglycerides.
Firstly there are also VLDL, small dense LDL and oxidized LDL.
Then there is IDL.
… and each variant plays a different role and not all LDL subtypes are a problem at all.
Further research should therefore look at effects of bergamot on each individual LDL subtype.
Maria, this is true and I welcome research on bergamot and LDL subfractions. I’m sure eventually they will be conducted.
The amount of bergamot in most supplements is too low to have any useful affect. I cannot eat grapefruit because the affects the other drug I’ve been taking for 20 years therefore the reference to a grapefruit like aspect of bergamot suggests this will not help me at all. I used up my 30 day supply of the supplement and I won’t buy it again.
Cynthia, yes, you are referring to the grapefruit effect -how grapefruit can interfere with some medications. Bergamont might also interfere with medications too. Since it depeneds on the medication, it’s wise to speak to your pharmacist /doctor about this.
I found a medical study over a year ago that tested it at 500 mg, 1000, mg and 1500 mg. They found that 1500 mg did the most good and had no apparent bad effects. I went on it as I had been on statins for a long time and they didn’t do much of anything. After 5 months my LDL and Triglycerides had been knocked down into the high normal range for the first time in over 10 years. I’m not sure if it will work for everyone but it did for me. I went off it and my levels started to climb again so I am back on them.
Laura, yes, I think 1500 mg may be the sweet spot from what others have said too. Have you tried combining it with berberine to see if it may help lower your numbers more?
See the Berberine for cholesterol review
I had actually just gotten some Berberine but haven’t yet started with it. Plan to and see what happens.
Laura, Let me know how the combo of bergamot + berberine works for you. I will keep my fingers crossed.
Sadly Bergamont did not work for me. I took the higher dosage for 7 weeks and my levels went up to 250 again. Everyone’s chemistry is different. I’m bummed.
Jiller, sorry to hear bergamot didnt work for you. Do you remember what brand of bergamot you used? How much did you use?
I used the 1500 mg dose for over three months before I had a drop but when it did it went down quite a bit. The statins didn’t do much of anything for me. Everyone’s body works a bit differently I guess.
Laura, you bring up a good point. Bergamot may take longer than a month before we see reductions in cholesterol in some people.
It took 5 months before it got down to high normal but just seeing is start to go down was great. I went off it for awhile but the levels started to go back up so I am back on the Bergamot.
Laura, Im glad its helped. How much were you taking?
I have been taking Bergamot 1500 mg for a few months now and my Cholesterol levels have dropped significantly with my triglycerides dropping a whopping 97 points. I am on Losartan and Lopressor for my blood pressure and rather high doses at that but have had no problems so far with it interacting with the meds.
I dropped it to 500 mg for a while but the cholesterol started to go back up a little while the triglycerides stayed down so I am going back on the 1500 mg daily. It works for me better than the statins I was on before.
Laura, that is GREAT NEWS! So glad Bergamot has worked so well for you. Thanks for mentioning the dosage too!
Since you said you are taking Losartan, have you talked to your doctor about the Losartan recalls that have been going on?
Here is my review of natural ways to lower blood pressure.
https://joe-cannon.com/lower-blood-pressure-naturally/
Have a great Easter!
Checked on the Losartan and am clear. I already do a lot on the natural front for Blood pressure but due to physical problems related to a long series of surgeries, weight has become a problem as exercise is difficult with chronic pain and limited mobility.
I am keeping up with the Bergamot as I had tried statins for years with little effect. So far it is the only thing that has worked for me. I have been using Swanson’s. Granted it runs into money but the health benefits so far makes it well worth the price.
Laura, glad to hear you are up to speed on the Losartan. Swanson is a good company that’s been around a long time. I’m sure Swanson would be happy to hear their Bergamot has worked better than statins did for you 🙂
Is it possible for someone with familial high cholesterol – with cholesterol in the 400’s when not on a statin with high ldl to reduce levels with supplements and no use of statin drugs?
My lipid specialist wants to be aggressive at lowering my ldl numbers, which is recommending a combination of statins and use of Repatha.
Is it possible to lower ldl dramatically without use of statins? It seems Diet and exercise won’t do it with this genetic issue.
Hi Buddy, question: have you ever tried to lower your cholesterol and LDL by lifestyle changes? If not, maybe give it a try for a month. Have you ever seen a dietitian nutritionist about this? If not, you can find an dietitian in your area by going to EatRight.org and clicking on the “find an expert” button.
Hows your body weight? sometimes losing weight can help cholesterol and LDl. Obviously if medication is needed, then thats what is required, but if you have not tried to this -without meds -than a short experiment may give you the answer your seek.
You mentioned repatha: If you go on repatha, ask your doctor about reports of severe muscle pain with that drug. Several have reported rapatha can cause really bad muscle pain. here is my review on repatha which I wrote after knowing someone who had this symptom https://joe-cannon.com/repatha-cause-muscle-pain/ Also read the comments from others too. I dont know how common this side effect is.
I hope some of this helps Buddy. If you have any other questions, just ask. And do keep us posted on how you are doing.
‘Research has not shown bergamot causes muscle pain like statins can. If that’s the case, then CoQ10 supplements may not be needed.’
CoQ10 is not needed by people taking statins because of the muscle pain. It has nothing to do with that. It’s needed to protect energy metabolism in the heart, which is impaired by statins. That is, the statins one takes to prevent a heart attack can actually contribute to heart failure, and CoQ10 helps to avoid that.
Hi Elene, COq10 synthesis is knocked out by statins because it shares a similar biochemical pathway as cholesterol synthesis. Ive met many over the years who told me their muscle pain was less/went away when they took Coq10 supplement.
Hi Joe, I agree 100% … I know plenty of my friends and family on statins and they MUST use CoQ10 to prevent their muscle pain! I was diagnosed with hyperlipidemia so I ordered Bergamot… I’ll let you know in a few months how it working! Thanks for all your help on this issue.
Susan, it’s my pleasure and good luck with bergamot. I’m looking forward to learning what happens.:)
Would the cholesterol 360 reacts to blood pressure meds like losartan, Amlodipine? Pls let me know if there is, thank you
Hi Bella, the active ingredient in Cholesterol 360 is bergamot. Its possible bergmot may interact with some medications. I dont want to overstep my bounds since I’m not a pharmacist but I will suggest you show the ingredients in Cholesterol 360 to your pharmacist and ask her/him if there would be any interactions with the medications you are taking.
The complete list of ingredients in Cholesterol 360 are:
Vitamin C 50mg
Bergamot 500 mg
Green tea extract 25 mg
Grape seed extract 25 mg
Show these ingredients to your pharmacist and let he/she check to see if there are any known interactions
Here’s the review on Cholesterol 360 which covers that product in more detail.
Hope that helps Bella. Let me know what your pharmacist says.
Hi Joe, thank you for your reply, my doctor insisted that I should take the statin medication. Right now my cholesterol levels are below range & still taking it at 5 mg dose. Besides chol 360 has only 500mg of bergamot.
Bella, You have to do what your doctor says. Cholesterol 360 is popular but I agree, I don’t think it has enough bergamot
Here is the cholesterol 360 review
I am curious to see what you think of omega 3 from the sea algae rather than fish oil
They claim it is a better source and absorption is quicker because this is the way fish get it
Your thoughts?
Hi Tony, Ive never heard omega 3s from algae are better absorbed or more quicker absorbed than omegas from fish. If have proof of better/quicker absorption, I’d be curious to take a look at it.
Great word for sure lol
I see where studies have said statins do not help slow the plaque or calcium it’s more ldl control
With my ldl dropping the last 2 months hopefully that is a good path along with my other supplements and running
Then I could do a dye with the CT scan to see if there is actual blockage to worry about
Considering I run with no Issues should be a good barometer of what’s going on
Thanks for all your info
Tony, yes its possible. Yes the emphasis these days is on LDL where generally the lower the LDL level, the lower our risk of heart disease.
The studies I have seen were the ones that added statins with those that needed to get ldl below 100
Optimal was 80
Where mine is now down to 88 just in the past 2 months maybe that will help me with the doctor and his statin
Thanks
Tony, yes if your LDL is 88 or 80, I’d think the doctor might be wiling to accept that level. It sounds pretty good to me. Youve never had a heart attack or anything before right?
No
No heart issues and run a 5k 6 times a week
I usually do around an 8 minute mile
Tony that is excellent! You are doing better than most people out there.
I started having a plaque build up in my aorta and after some research found pomegranate juice studies showing it inhibited the buildup and may reduce it. I started drinking 12 ounces pure pomegranate juice with some acai or cranberry-pomegranate mixed in to cut the taste. My last CT scan showed a significant reduction in the plaque. Maybe it was that and the bergamot along with a few other changes but I’ll take anything that helps there.
It is a good read
Not sure if I should be worried or not with all the conflicting info on calcium
One thing in my mind : maybe with all my lifestyle changes taking a year to lower my cholesterol numbers to the acceptable range that now the next year it could slow it down
Scary to think if it didn’t I could be in the 350 range
Just want to make sure I don’t end up in the bypass table like my friends
Thanks for your info !
Tony, you are doing a lot of good things for yourself and this is surely significantly lowering your risk of ending up like your friends. Also just because they had bypasses does not mean you would too.
Its possible things may slow down as your body gets closer to where it should be – where it wants to be. That’s not necessary a bad thing. Its like weight loss. Often people lose a lot of weight at first but as they get closer to where their body weight should be, the weight loss slows.
Remember being healthy is not just about numbers on a blood test. It’s really about the gestalt -the big picture of what you are doing (I’ve been waiting a long time to use gestalt in a sentence 🙂 )
I looked on his website and see no clinical proof other than his father took 2 years for it to reduce his plaque
They do have a lot of testimonials about it.
It does have a lot of good ingredients that probably are good for the body
It also says because of age could take a little longer
I try not to beat myself up but I was a little disappointed when the calcium score went up while all my cholesterol levels went down plus add the fact of running everyday
I have several friends that have had bypass surgeries and transplants, so I am trying to make sure I am not where they are
Everything I read says this calcium score can lead to heart issues so I am working on putting the best effort I can with the best combination of supplements that work for me so I stay away from the chemicals the doctor likes to prescribe
Thanks for all your information
It’s really good
I do think calcium scores have their place. I forget if I shared this review of coronary calcium scans with you. I thought it was pretty even-handed:
http://www.berkeleywellness.com/self-care/preventive-care/article/should-you-have-your-coronary-calcium-measured
Unfortunately, the doctor I like is not on my insurance because the hospital he works with is in a different healthcare system.
It took me 11 months before I hit my numbers in check so I wonder if the cholesterol is where it needs to be if that will slow down the calcium score down
I have heard statins can screw up glucose levels
Does the red yeast rice do that?
Also wondering if statins work for calcium
I heard they help cholesterol levels but I am against them
In the past year I have got my levels to a very acceptable level and was hoping that lifestyle change would work.
Tikva has a lot of good supplements in it and I have been using that for 6 months
They say it takes a while for it to really work but I thought in 6 months it would slow it down if not help correct the calcium levels
When I tell people this situation they all tell me they don’t know anyone that watches what they eat exercises and tries to stay in as good a shape as I do
I am not sure what to do now
Disappointing
Thanks for your info !!!
HI Tony, from what Ive read red yeast rice does not seem to raise glucose levels. Here is a review which mentions this
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5368538/
of course if you try it you can easily check if it does with a glucose monitor. You can get those anywhere even at Walmart
About the Tikva supplements, I’d also think 6 months is enough time to see changes. I did not know they were saying Tikva would reduce coronary calcium. Do they have clinical proof it does this?
You really are doing fantastic! Don’t beat yourself up because one thing isn’t where you like it. Health is more than any single factor. Its the totality of what we do and you are definitely covering your bases. Its quite possible – and probable – that all your healthy lifestyle changes are improving factors that are not showing up on blood tests.
Have you heard of blood flow optimizater
They make a lot of claims
Thanks !
Tony I never heard of it until now. I did look it up. Blood Flow Optimizer looks like a blood thinner supplement to me. I’ve added this to my list of things to review.
It was 240 last year and is 307 this year
My doctor last year told me to get more exercise and add flaxseed oil
That’s when I started getting aggressive with my diet, exercise,and cholesterol levels
It took me a year to get the supplements and diet to get it where it is today
We have not talked about it yet
Because if my insurance I have to get another doctor do my physical
Not a fan of him because he likes drugs
My other doctor is more holistic and only prescribes drugs if needed to save life
I will set up an appointment with him but was concerned because after all my lifestyle changes it went up
Thanks !!
Hi Tony, that’s too bad you have to go to 2 different doctors. Your holistic doc – who you like – doesn’t take your insurance? Have you looked at red yeast rice or polycosinal supplements? red yeast rice contains a natural statin medicine and that’s why it works. polycosinol has some evidence it may raise HDL.