You may know bergamot as the zesty aroma in your Earl Grey tea, but did you know it’s packed with powerful health benefits?
Bergamot (Citrus bergamia) is a citrus fruit native to Italy, bursting with antioxidants, polyphenols, and essential oils that support heart health, digestion, stress relief, and more.
It’s been used for centuries in traditional medicine and aromatherapy to promote physical and mental well-being.
#1. Lowers Bad Cholesterol and Supports Heart Health
Bergamot contains bergamot flavonoids (neoeriocitrin, naringin, and neohesperidin), which help reduce LDL (bad cholesterol) and increase HDL (good cholesterol).
A study published in Phytomedicine found that participants who took bergamot extract for 30 days saw a 25–30% drop in LDL cholesterol levels.
It also supports arterial health and reduces plaque buildup, lowering the risk of heart disease and strokes. Taking bergamot supplements or drinking bergamot-infused tea can help keep your heart in top shape.
#2. Reduces Stress and Anxiety Naturally
Feeling overwhelmed, anxious, or mentally drained? Bergamot’s aromatic compounds work like a natural mood booster! The essential oil of bergamot interacts with the nervous system, promoting relaxation and reducing stress hormones.
Research in Frontiers in Pharmacology showed that inhaling bergamot essential oil lowered cortisol levels and improved mood in just 15 minutes.
It’s often used in aromatherapy to ease anxiety, tension, and mild depression. Diffusing bergamot essential oil or adding a few drops to a warm bath can help you unwind and relax.
#3. Helps Regulate Blood Sugar Levels
If you’re concerned about blood sugar spikes, bergamot can help maintain healthy glucose levels.
Studies show that the polyphenols in bergamot improve insulin sensitivity, helping the body regulate blood sugar more efficiently.
A 2020 study in Diabetes & Metabolism Journal found that participants who consumed bergamot extract daily had lower fasting blood glucose after eight weeks.
Drinking bergamot tea after meals may support stable blood sugar levels over time.
#4. Supports Digestive Health and Reduces Bloating
Struggling with indigestion, bloating, or sluggish digestion? Bergamot acts as a natural digestive aid. The citrus compounds stimulate bile production, which aids in fat digestion and prevents bloating.
A study in The European Journal of Gastroenterology found that bergamot oil helped improve symptoms of indigestion and nausea.
Sipping on bergamot-infused tea can help soothe your stomach and improve digestion naturally.
#5. Boosts Immune Function and Fights Inflammation
Your immune system will thank you for adding bergamot to your routine! Bergamot is loaded with antioxidants and vitamin C, which help fight infections and reduce oxidative stress.
It also contains antimicrobial properties that can help combat cold and flu viruses. Consuming bergamot regularly may help your body stay resilient against seasonal illnesses.
#6. Enhances Skin Health and Reduces Acne
Want clearer, glowing skin? Bergamot’s antibacterial and anti-inflammatory properties make it a great natural skincare remedy.
Research in The Journal of Clinical Dermatology found that bergamot oil helped reduce acne breakouts and redness.
It balances oil production, making it useful for both dry and oily skin types. Mixing a few drops of bergamot oil into your moisturizer can help brighten and clear your skin.
#7. May Aid in Weight Management
If you’re trying to shed a few extra pounds, bergamot might help support weight loss efforts. The flavonoids in bergamot help regulate metabolism and reduce fat accumulation.
A study in The International Journal of Obesity found that participants who consumed bergamot extract lost more body fat than those who didn’t.
Drinking bergamot tea or adding bergamot extract to your routine may help boost metabolism and reduce cravings.
How to Use Bergamot for Maximum Benefits
1. Bergamot Tea (For Heart Health and Digestion)
Ingredients:
- 1 teaspoon dried bergamot peel or bergamot-infused tea
- 1 cup boiling water
- Honey or lemon (optional)
Instructions:
- First, add the bergamot to a cup.
- Next, pour boiling water over it and let it steep for 5–7 minutes.
- Strain and add honey or lemon for taste.
- Enjoy once or twice daily for digestive and heart benefits.
2. Bergamot Essential Oil (For Stress Relief and Skin Care)
For stress relief and an uplifted mood, add a few drops of bergamot essential oil to a diffuser. Alternatively, for relaxation, mix a few drops with a carrier oil (like coconut oil) and apply to pulse points.
Furthermore, you can dilute the oil and apply it to blemishes or scars for clearer skin.
3. Bergamot Supplements (For Cholesterol and Blood Sugar Control)
Take 500–1000 mg of bergamot extract per day (but be sure to check the label for specific dosage instructions). It’s important to note that you should use these supplements for at least 4–8 weeks to notice improvements.
Cautions and Precautions
Bergamot essential oil can make skin sensitive to sunlight, so avoid sun exposure after applying it topically.
People taking cholesterol-lowering or blood sugar medications should consult a doctor, as bergamot may enhance their effects.
Pregnant and breastfeeding women should avoid high doses of bergamot due to its potent effects on the body. Always use bergamot in moderation and follow recommended dosages for safety.
Disclaimer
This article is for informational purposes only and does not replace medical advice. If you have existing health conditions or take medications, consult a healthcare provider before using bergamot as a remedy.
Bergamot: The Citrus Superfruit That Lowers Stress, Cholesterol, and More
