Bergamot is a small citrus fruit best known for flavoring Earl Grey tea and for its fragrant essential oil. People use bergamot in food, aromatherapy, and dietary supplements aimed at cholesterol and stress. This page gives clear, practical advice on where bergamot helps, how to use it safely, and what to watch for.
Most people encounter bergamot in tea or perfumes. The essential oil adds a bright, citrusy scent to soaps and candles. In aromatherapy, a few drops in a diffuser can lift mood and reduce tension for short periods. Supplements with bergamot extract are marketed to support healthy cholesterol and blood lipids. Small clinical trials in Italy reported meaningful cholesterol improvements when participants took standardized bergamot extracts for several weeks.
Cooking with bergamot rind or zest gives a sharp citrus twist. Bergamot tea feels gentler than coffee for some people who want a mild pick-me-up. If you want the supplement effects, buy products that list a standardized polyphenol content and follow the label dose.
Essential oil is potent. Never apply undiluted bergamot oil to skin. Always dilute with a carrier oil and do a patch test first. Bergamot contains compounds called furanocoumarins that can make skin sensitive to sunlight. Avoid sun exposure for 12–24 hours after applying the oil to skin.
Bergamot has compounds similar to those in grapefruit. That means it can affect how some drugs are broken down by the liver. If you take statins, blood thinners, or many prescription drugs, check with your doctor before starting bergamot supplements. Also skip bergamot if you are pregnant or breastfeeding unless a clinician says it’s OK.
Typical clinical doses for bergamot extract fall in the range of about 500–1,000 mg per day, but products vary. Start at the lower end and monitor how you feel. If you notice muscle pain, unusual bruising, or persistent stomach upset, stop and see your doctor. Keep supplements out of reach of children.
Buying tips: choose supplements from reputable brands with third-party testing. For essential oil, look for 100% pure bergamot oil and avoid products that don’t list botanical name (Citrus bergamia). Read labels, compare polyphenol content, and prefer products with clear batch testing.
Quick take: bergamot can add flavor, scent, and possibly help cholesterol when taken as a standardized extract. Use the oil diluted, watch for sun sensitivity, and check drug interactions before trying supplements. A quick chat with your healthcare provider will help you use bergamot effectively and safely.
How to try it: start with bergamot tea or a single serving of a tested supplement. For oil, put one to two drops in a diffuser or mix one drop with a teaspoon of carrier oil for skin use. Track any changes in mood, digestion, or muscle aches for two to four weeks. Store supplements in a cool dry place and keep essential oil away from heat and light to preserve scent and potency. Ask your doctor for personalized advice.