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Head-to-head evidence comparison — which supplement is right for you?
Bergamot vs Cinnamon: Cinnamon has the stronger overall evidence (6.8 vs 6.5/10); they're alternatives for support heart health — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Cinnamon wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Too few graded studies
0 of 1 studies with measurable effects showed benefit.
Top outcomes
Verdict
Too few graded studies
1 of 1 studies with measurable effects showed benefit.
Top outcomes
500-1000mg bergamot polyphenolic fraction (BPF)
With meals, Once or twice daily
Bergamot polyphenolic fraction (BPF) — Bergamonte is well-studied
1,000 mg (1 g) cinnamon powder daily, or 250-500 mg standardized extract. Prefer Ceylon for regular use. The cited type 2 diabetes trial used 500 mg bark powder capsules, two a day. Label products go up to 6 g of powder a day, a figure from the ranges of the cited meta-analyses but not the dose of any cited trial. A cited dose-response meta-analysis found fat mass fell only at 2 g a day or more taken for at least 12 weeks.
With meals
Ceylon cinnamon powder or standardized aqueous extract
4-12 weeks
4-12 weeks
8-12 weeks
4-12 weeks
4-12 weeks
8-12 weeks
8-12 weeks
A network meta-analysis on the comparative effect of nutraceuticals on lipid profile in adults
Pharmacological research (2022) · Meta analysis · n=13062
Evidence for bergamot effect was based on relatively small study group and may require further investigations.
Randomized, Double-Blind, Placebo-Controlled Trial to Test the Effects of a Nutraceutical Combination Monacolin K-Free on the Lipid and Inflammatory Profile of Subjects with Hypercholesterolemia
Nutrients (2022) · Rct · n=118
Compared to the placebo, at 6 and 12 weeks, NC did not significantly reduce total cholesterol (p = 0.083), LDL cholesterol (p = 0.150), and triglycerides (p = 0.822).
Effect of bergamot on lipid profile in humans: A systematic review
Critical reviews in food science and nutrition (2020) · Systematic review
Although statins can reduce LDLc by 50-60%, less than 20% of patients with high risk of CVD achieve LDL targets.
The effect of cinnamon supplementation on glycemic control in patients with type 2 diabetes mellitus: An updated systematic review and dose-response meta-analysis of randomized controlled trials
Phytotherapy research : PTR (2024) · Meta analysis
Significant reduction in fasting blood sugar (SMD −1.32; 95% CI −1.77 to −0.87; p<0.001)
Effects of cinnamon supplementation on metabolic biomarkers in individuals with type 2 diabetes
Nutrition reviews (2025) · Meta analysis · n=3054
Improvements in glycemic and lipid biomarkers reported
Efficacy and safety of cinnamon in type 2 diabetes mellitus and pre-diabetes patients: A meta-analysis and meta-regression
Diabetes research and clinical practice (2019) · Meta analysis
Significant reduction in fasting blood glucose
Cinnamon has a higher evidence score (6.8/10 vs 6.5/10) and wins in 2 of 3 categories.
For support heart health, Bergamot has a higher relevance score (90 vs 68).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.