We use essential cookies (authentication, your saved goals/stack) by default. With your permission we'll also enable privacy-respecting analytics (Vercel Web Analytics, anonymous load-time metrics) and error-replay diagnostics (Sentry — DOM snapshots only when an error fires) so we can fix bugs faster. Learn more
Citrus Bergamot Extract
Citrus extract with compelling evidence for cholesterol management, particularly LDL reduction and improved lipid ratios.
What the evidence says
Bergamot appears to help in 4 of 4 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2014–2026 with a typical study size of 98 participants.
Based on 25 studies · 2 meta-analyses · 18 RCTs · 15,002 total participants
Confidence
HighWhat the studies found
By outcome
See full supplement plans that include Bergamot.
Bergamot has an evidence score of 8.5/10 — very strong evidence based on 25 indexed studies, including 1 meta-analysis. Citrus extract with compelling evidence for cholesterol management, particularly LDL reduction and improved lipid ratios.
The commonly studied dose of Bergamot is 500-1000mg bergamot polyphenolic fraction (BPF). Research points to an estimated optimal dose around 1000mg, with a minimum effective dose near 500mg. Individual response varies — start low and adjust.
The best time to take Bergamot is with meals. Take it with food. Bergamot polyphenol extract supports lipid metabolism and cholesterol management.
Last reviewed May 2026 · evidence from 39 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Bergamot is a citrus fruit from southern Italy whose polyphenolic fraction (BPF) has shown remarkable effects on cholesterol metabolism. Studies show it can reduce LDL cholesterol, triglycerides, and blood sugar while raising HDL. Works through similar pathways to statins but without the muscle side effects. A promising natural option for cardiovascular health.
Naturally influences cholesterol synthesis
Improves metabolic function
How Bergamot works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
500-1000mg bergamot polyphenolic fraction (BPF)
Take with food
| Form | Type |
|---|---|
| 💊Bergamot polyphenolic fraction (BPF) — Bergamonte is well-studied | Recommended |
| 💊Citrus bergamot extract | Alternative |
Look for standardized BPF content. Bergamonte is a patented, clinically studied extract.
Minimum: 8 weeks
Optimal: 16 weeks
Cycling: Not required
Note: Can be taken with any meal. Often dosed 500mg twice daily or 1000mg once daily.
Based on systematic review showing 75% of studies had significant effects, but meta-analysis noted small study groups requiring further investigation. One RCT showed no significant reduction at 6-12 weeks.
Significant decrease in LDL cholesterol
Lower triglycerides
Modest increase in good cholesterol
Insufficient data; consult doctor
May have additive effects — could allow lower statin doses
Like grapefruit, may affect some drug metabolism
Tip: Take with food
Tip: Take with food
Bergamot is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI upset, heartburn. Use caution if any of these apply to you: Known allergy or hypersensitivity to Bergamot or related compounds.
Resistant Starch
Likely helpsBypasses small intestine digestion to feed colon bacteria that produce butyrate — supports blood sugar, gut integrity, and metabolic health.
Tap node to isolate • Pinch to zoom • Tap edge for research