Citrus Bergamot Guide: Benefits, Dosage Info, Safety & More

July 12, 2022 4 min read

In today's article, we're going to share everything you need to know about an ingredient called Citrus bergamot.

This unique fruit extract has become increasingly popular in the bodybuilding and fitness community, mainly because it can positively impact general health.

If you're interested in learning more about Citrus bergamot and the benefits it can have, make sure to keep reading.

What is Citrus bergamot?

Citrus bergamot, also known as the Bergamot orange, is a yellow citrus fruit. The fruit is roughly the size of an orange and grows in the southern parts of Italy.

Over the past few years, Citrus bergamot has gained more and more popularity due to its potential health benefits. It may positively affect cholesterol, blood sugar levels, and cardiovascular health.

If you want to know precisely what Citrus bergamot has to offer regarding its benefits, continue reading as we tell you everything you need to know.:

The benefits of taking Citrus bergamot

The citrus bergamot is rich in phytochemicals and flavonoids, which can lead to numerous health benefits, which include:

Lowering cholesterol

Citrus bergamot is mainly known for its ability to reduce cholesterol. Various clinical trials have concluded that it can significantly reduce low-density lipoprotein (LDL), which is known as the ''bad cholesterol''.  

To give you an example of how effective it is - in a 2011 clinical trial, 1000mg of Citrus bergamot per day managed to reduce total cholesterol by 30.9%, and that LDL decreased by 38.6%.

It's also worth pointing out that Citrus bergamot may even increase high-density lipoprotein (HDL), the ''good cholesterol''.

Supporting cardiovascular health

Another benefit of Citrus bergamot is that it also positively impacts cardiovascular health. Since it lowers low-density lipoprotein (LDL), it reduces the chance of heart health problems.

In case you didn't know - high LDL levels can be dangerous, as they can lead to plaque buildup in the arteries.

This will narrow the arteries and increase the risk of a heart attack or other disease. Of course, this is something you want to prevent; therefore, monitoring your cholesterol levels is recommended.

Some studies have also shown that Citrus bergamot may increase high-density lipoprotein (HDL), which can also help reduce the risk for heart diseases.

Managing blood sugar

Lastly, Citrus bergamot is also said to help improve insulin sensitivity and manage blood glucose levels.

Maintaining healthy blood sugar levels is crucial, as this can impact various factors, even energy, and mood.

It is worth mentioning that more research needs to be done on citrus bergamot's impact on insulin sensitivity, but the current data looks promising and should not be underestimated.

How to use Citrus bergamot

Now that you've learned about this ingredient's potential benefits, you'll need to know how to use it correctly.

Let's begin by talking about the dosage. You will want to take between 500mg and 1000mg of citrus bergamot daily. If it's your first time taking this supplement, we advise starting with a lower dosage of, for example, 500mg per day to see how you react.

From there on, you can gradually increase the dosage until you find your sweet spot. With that said, you should not exceed a dose of 1000mg per day. 

It can take some time for the effects of citrus bergamot to build up in your system. Therefore, it is advised to take citrus bergamot for longer periods, at least two to three months.

Now that we've covered the dosage, you're probably wondering when you should be taking the dosage.

The truth is, it doesn't really matter at what time of the day you take your dosage. We always advise taking it about half an hour before your first meal of the day, preferably on an empty stomach.

Many users recommend splitting up the dose; if you are doing so, take the second dose later in the afternoon, before your next meal.

Citrus bergamot safety and side effects

Many of you might have concerns about whether Citrus bergamot is safe to take and if it can cause side effects.

Let's start by pointing out that Citrus bergamot is generally considered a safe supplement.

Most individuals will not experience any side effects when taking it. With that said, there is a slight chance of running into mild side effects, which may include muscle cramps, heartburn, lowered blood sugar levels, and dizziness.

We do not recommend using Bergamot oil, though. The reason for this is that it may harm the skin. Therefore, consider taking capsules instead.

If you have a medical condition or if you are pregnant, we recommend discussing the use of this supplement with your medical expert before taking it.

Frequently asked questions

Have a question related to Citrus bergamot? Check out our list of frequently asked questions!

1. Should I take citrus bergamot on an empty stomach?

Yes, it is advised to take citrus bergamot on an empty stomach. Take your dosage about half an hour before having a meal.

2. How much citrus bergamot should I take?

You should take between 500 to 1000 milligrams of Citrus bergamot per day. We recommend starting with 500 milligrams daily and gradually increasing the dose up to 1000 milligrams if needed.

3. When is the best time to take citrus bergamot?

It is advised to take citrus bergamot roughly half an hour before your first meal. The second dose should be taken about half an hour before your next meal.

4. Does citrus bergamot lower chlosterol?

According to scientific research available, citrus bergamot may help lower cholesterol effectively.

Conclusion

Citrus bergamot has an interesting mechanism of action that can lead to various benefits. One of the main benefits, and the reason many users take it, is that it can lower cholesterol drastically.

According to the available research, the most effective dosage is between 500 to 1000mg daily. We advise starting at 500mg and gradually increasing your dose until you find your sweet spot.

Take your dosages on an empty stomach for optimal results. You'll also want to take this supplement for at least a month.

It's also good to know that Citrus bergamot is considered safe, and only a small number of users experience very mild side effects.

If this article has convinced you to start taking this supplement, check out our Citrus bergamot supplement. It packs 60 servings, meaning one tub will last you two entire months at 1000mg per day.


Leave a comment

Comments will be approved before showing up.


Also in Content

How Much Creatine Should I Take? Learn About The Best Dosage
How Much Creatine Should I Take? Learn About The Best Dosage

August 05, 2022 4 min read

Read More
Leg Day Workout: Full Routine And 8 Intensive Exercises
Leg Day Workout: Full Routine And 8 Intensive Exercises

July 04, 2022 13 min read

Read More
Lateral Raises: The Best Exercise To Build 3D Shoulders
Lateral Raises: The Best Exercise To Build 3D Shoulders

June 08, 2022 6 min read

Read More