Citrus Bergamot Benefits: What the Research Shows, Dosage and Safety
Citrus bergamot has quietly become one of the most talked-about ingredients in heart health supplements. It comes from a fragrant, sour citrus fruit, and its juice and peel are unusually rich in flavonoids. But are the citrus bergamot benefits you read about online backed by real research, or just good marketing?
Here is what the human studies actually measured, how much was used, where the evidence is strong and where it is thin, and how to decide whether bergamot belongs in your routine.
Key Takeaways
- Citrus bergamot is rich in flavonoids such as neoeriocitrin, neohesperidin and naringin.
- Human trials have mainly measured blood lipids, and most enrolled adults with moderately elevated LDL who were not taking medication.
- In a 4-month placebo-controlled trial, an extract providing 150 mg of flavonoids a day was followed by an 11.5% drop in LDL, while LDL in the placebo group was essentially unchanged.
- Results vary widely between studies, extracts differ, and much of the research is industry-linked.
- If you take lipid or blood-thinning medication, talk to your doctor before adding bergamot.
What Is Citrus Bergamot?
Bergamot (Citrus bergamia) is best known as the oil that flavors Earl Grey tea. The fruit is rarely eaten fresh because it is so sour and bitter, and much of that bitterness comes from a dense mix of polyphenols, plant compounds that researchers have studied for their role in lipid metabolism and antioxidant activity.
Supplements use concentrated extracts of the juice or the whole fruit. That detail matters more than most people realize: two products can both say "bergamot extract" on the label and deliver very different amounts of the active flavonoids.
Citrus Bergamot Benefits: What the Research Measured
Almost all of the human research on bergamot looks at blood lipids: total cholesterol, LDL, HDL and triglycerides. Here are the two studies worth knowing in detail.
The placebo-controlled trial (2024)
The strongest design comes from a randomized, double-blind, placebo-controlled trial published in Foods in 2024. Sixty-four adults aged 40 to 70 with moderately elevated LDL (160–190 mg/dL) and no lipid medication (60 completed the study per protocol) were randomized to one capsule of a bergamot extract or a maltodextrin placebo daily for four months. Each capsule contained 375 mg of Citrus bergamia extract standardized to 150 mg of flavonoids.
In the bergamot group, LDL went from 171.8 to 152.0 mg/dL (−11.5%) and total cholesterol fell 8.8%. LDL in the placebo group rose 2.2%, a change that was not statistically significant. Liver and kidney markers, blood glucose and HbA1c did not change. The LDL change was significant from month two, and the difference versus placebo was significant at months three and four. HDL rose 5.5% (a borderline result) and triglycerides fell 16.7% (vs. 7.4% with placebo), but neither differed significantly from placebo.
Worth knowing: the trial was funded by the company that makes the extract, and one of the authors is an employee. The authors also note diet was not monitored.
The 6-month study (2016)
An earlier study in Frontiers in Pharmacology followed 80 adults with moderately elevated LDL for six months on a bergamot flavonoid extract, again at 150 mg of flavonoids per day. Average LDL went from 176 to 144 mg/dL, triglycerides dropped and HDL rose slightly. Researchers also reported a shift away from small, dense LDL particles toward larger ones.
The catch: there was no placebo group, and everyone knew they were taking bergamot. Results like these are encouraging, but they can't separate the extract's effect from diet changes, lifestyle changes or simple regression to the mean. The manufacturer also supplied the flavonoid analysis data.
| Study | Design | Daily amount | LDL result |
|---|---|---|---|
| Spina et al., 2024 | Randomized, double-blind, placebo-controlled, 64 adults, 4 months | 375 mg extract (150 mg flavonoids) | 171.8 → 152.0 mg/dL (−11.5%); placebo +2.2% |
| Toth et al., 2016 | Open-label, no placebo, 80 adults, 6 months | 150 mg flavonoids | 176 → 144 mg/dL (about −18%) |
Both studies enrolled adults with LDL of 160–190 mg/dL who were not on lipid medication. Results in other groups may differ.
Why the Results Vary So Much
A 2025 review in Nutrients pulled together the bergamot literature and found that outcomes "vary significantly" from trial to trial. In one example, the same 500 mg daily dose was followed by an LDL reduction of about 24% in one study and under 8% in another. The reviewers point to differences in who was studied, how the extract was made, how much was used, and what else was in the formula.
They describe the lipid effects as dose-related and generally well tolerated in trials lasting up to about four months, but they also say larger randomized trials with standardized extracts are still needed to pin down long-term safety and the best dose. Much of the vascular and anti-inflammatory research is still from lab and animal studies, so consider those claims early-stage.
How Much Citrus Bergamot Should You Take?
There is no official dose. The review notes that studies have used roughly 150 to 1,500 mg per day, depending on the extract. The most useful number to look at is often the flavonoid or polyphenol content, not just the milligrams of extract, because standardization differs from brand to brand.
- Be consistent. The featured studies used bergamot daily for four to six months.
- Take it with a meal and at the same time each day so it becomes a habit.
- Loop in your doctor. If lipids are your focus, work with your doctor on testing and interpreting your numbers.
- Keep the fundamentals first. Fiber, regular training, sleep and a sensible body composition do the heavy lifting. Bergamot is a supporting player.
Is Citrus Bergamot Safe?
In the research above, no adverse events were reported in the 2016 study, the 2025 review found no serious adverse effects across trials, and liver and kidney markers did not change in the 2024 trial. Long-term and high-dose data are limited, and the review flags interactions with medications as an open question. A few practical rules:
- If you take a statin or any other lipid medication, talk to your doctor before adding bergamot, and never swap a prescription for a supplement on your own.
- If you take an anticoagulant or antiplatelet drug, ask your doctor before using a formula that also includes nattokinase or vitamin K2.
- If you are pregnant, nursing or managing a health condition, check with your healthcare provider first.
Where PureBlood Fits
CleanForm formulated PureBlood™ as a simple daily circulation formula. Each 4-capsule serving combines 2,000 mg of Citrus Bergamot, which CleanForm sources from Calabria, Italy, with 200 mcg of vitamin K2 as K2VITAL® MK-7 and 10,800 FU of Nattiase® Nattokinase. CleanForm designed it to support healthy blood flow and to encourage healthy cholesterol levels already within the normal range.* One honest note: because bergamot extracts are standardized differently, the milligrams on any label, ours included, aren't directly comparable to the doses in a specific study.
If you want to understand the K2 in the formula, read our guide to vitamin K2 MK-7 vs MK-4. For the everyday habits that matter for your circulation, see 6 ways to care for your heart and blood flow now.
Daily Circulation Support
PureBloodâ„¢
- 2,000 mg Citrus Bergamot
- 200 mcg vitamin K2 as K2VITAL® MK-7
- 10,800 FU Nattiase® Nattokinase (540 mg)
Four vegetarian capsules daily with a meal. Non-GMO with no artificial additives. Contains soy.
Shop PureBlood →Citrus Bergamot FAQ
What is citrus bergamot good for?
Most human research looks at blood lipids. In adults with moderately elevated LDL, bergamot extracts have been followed by lower LDL and total cholesterol over several months, though results vary between studies and extracts.
How long did the bergamot studies last?
The featured studies ran four to six months, and in the 2024 placebo-controlled trial LDL changes were measured from around the second month. If you are tracking your lipids, review your results with your doctor.
Can I take citrus bergamot with a statin?
Only with your doctor's guidance. Data on combining bergamot with medications is limited, and your doctor needs to know everything you take to interpret your lab results.
Is bergamot the same as bergamot essential oil?
No. The research discussed here used oral extracts of the fruit or juice. Bergamot essential oil is a different product, used mainly for fragrance and flavoring, and it is not what these studies tested.
The Bottom Line
The research on citrus bergamot benefits is promising but not settled. The best-designed trial found a meaningful LDL change over four months at 150 mg of flavonoids a day, other studies range from modest to large effects, and much of the work is small and industry-linked. If you want to try it, choose a reputable product, use it consistently, keep up the habits that matter most, and talk with your doctor about your numbers.
Sources: Spina A, et al. Citrus bergamia Extract, a Natural Approach for Cholesterol and Lipid Metabolism Management: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Foods. 2024;13(23):3883. · Toth PP, et al. Bergamot Reduces Plasma Lipids, Atherogenic Small Dense LDL, and Subclinical Atherosclerosis in Subjects with Moderate Hypercholesterolemia: A 6 Months Prospective Study. Front Pharmacol. 2016;6:299. · Carpenito M, et al. Unveiling the Power of Bergamot: Beyond Lipid-Lowering Effects. Nutrients. 2025;17(11):1871.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any supplement.