Bergamot, or Citrus bergamia, is a fragrant citrus fruit primarily grown in southern Italy. Believed to be a hybrid of the lemon and bitter orange, bergamot has been used in traditional Italian medicine for ailments like sore throats and fevers. Its unique aroma also makes it a popular ingredient in perfumery and Earl Grey tea. Beyond its culinary and aromatic uses, bergamot is garnering attention for its potential health benefits, particularly in weight management. This article explores the various ways bergamot, in its different forms, may aid in weight loss, backed by research and practical applications.
What is Bergamot?
Bergamot is a yellow citrus fruit about the size of an orange. The skin and juice of the bergamot are common ingredients in Italian folk medicine. Bergamot is available in supplement form or as an essential oil, juice, or extract. A person can also buy aroma sticks for inhaling the scent of bergamot. The method for obtaining bergamot extract is typically mechanical. The peel of the bergamot fruit is subjected to a pressing or squeezing technique, which is designed to extract the fragrant oil.
Bergamot's Role in Weight Loss
Bergamot extract has been studied for its potential to support weight loss by reducing body fat, boosting metabolism, and improving digestion. Integrating bergamot oil and juice into a weight loss plan could provide a dual approach to reducing body fat, including stubborn belly fat. Bergamot juice extract and related products are not just trendy items but potentially effective aids for those seeking to attain weight loss objectives.
How Bergamot Works:
- Boosting Lipid Metabolism: Research suggests that bergamot extract may play a role in weight management by boosting lipid metabolism. This can be particularly beneficial in regulating the body's intake of fats, aiding in the prevention of weight gain.
- Activating Brown Adipose Tissue (BAT): A fascinating aspect of bergamot polyphenols is their ability to activate brown adipose tissue (BAT), which is instrumental in thermogenesis and calorie burning. Bergamot juice can help boost metabolic rate by activating brown adipose tissue (BAT), which helps burn more calories at rest.
- Reducing Inflammation: Bergamot may help reduce inflammation in the body. The authors of a 2015 study looked at the effect of bergamot on reducing inflammation in mice. The mice showed fewer markers of inflammation following a daily dose of bergamot juice. The researchers conclude that the anti-inflammatory properties of bergamot might be beneficial for treating conditions such as inflammatory bowel disease in humans.
- Appetite Suppression: In 2019, a study positively linked bergamot with appetite suppression. Bergamot oil may help suppress appetite and reduce stress-a common trigger for overeating.
- Enhancing Fat Metabolism: Berberine has many positive qualities, including promoting gut health, stabilizing blood sugar levels and enhancing fat metabolism.
Key Components and Their Benefits
Bergamot's potential weight loss benefits are attributed to its rich composition of bioactive compounds:
- Bergapten: The primary active component in bergamot extract is Bergapten, a potent polyphenol prevalent in various citrus fruits, particularly bergamot. Its antioxidant properties are robust, potentially mitigating oxidative stress associated with obesity and metabolic syndrome.
- Luteolin: Luteolin is another significant constituent of bergamot polyphenols. It is known for its anti-inflammatory properties, which can be crucial in managing obesity-related inflammation.
- Linalool and Geraniol: The extract is also a source of essential oils like linalool and geraniol, which have natural antiseptic properties.
- Polyphenols: However, perhaps what draws the most attention to bergamot is that, especially when compared to other citrus varieties, bergamot contains extremely large amounts of polyphenols. The credit goes to polyphenols, or plant-based antioxidants in bergamot, which work together to lower inflammation, prevent oxidative stress and improve cardiovascular health, explains Dr.
Forms of Bergamot and How to Use Them
Bergamot is available in various forms, each offering unique ways to incorporate it into your weight loss plan:
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- Bergamot Extract: Bergamot extract is a concentrated substance obtained from the peel of the Citrus bergamia fruit. Integrating bergamot supplements into a healthy lifestyle can complement diet and exercise regimens.
- Bergamot Essential Oil: The essential oil, obtained through the steam distillation of bergamot orange peel, carries a robust citrus scent with nuances of floral and herbaceous notes. The essential oil has shown promise in other health areas. For instance, research suggests a notable decrease in blood glucose levels following the use of bergamot oil, which holds significant implications for individuals managing diabetes or pre-diabetes. Add a few drops of your chosen essential oil-like grapefruit oil or ginger oil-to a diffuser. Dilute an essential oil with a carrier oil like coconut or jojoba, then apply it to pulse points or areas prone to tension. Mix a few drops of peppermint or bergamot oil with a carrier oil and add it to a warm bath.
- Bergamot Juice: Bergamot juice, pressed from the fruit, is not only flavorful but also packed with vitamins C and E, along with a spectrum of antioxidants such as flavonoids and polyphenols.
- Bergamot Tea: Bergamot is also an ingredient in Earl Grey tea. Bergamot tea may help reduce high cholesterol levels, manage inflammation, and control hunger cravings. Add 1 tablespoon of fresh, washed leaves to 1 cup of boiling water. Cover and steep for 5 to 10 minutes, then strain and drink.
- Supplements: Bergamot is available in supplement form or as an essential oil, juice, or extract. Bergamot supplements can significantly improve body composition and weight loss. The study above used two doses, 650 mg and 1,300 mg, so any product with a dose in that range will do the trick.
Scientific Studies and Evidence
Human studies underscore the weight loss potential of bergamot extract.
- For instance, a four-week study showed that participants using bergamot supplements saw a more significant reduction in body fat compared to those on a placebo.
- Studies have found that supplementing with bergamot supplements can significantly improve body composition and weight loss.
- A 2021 study notes that combining bergamot phytosome, or phyto, with artichoke leaf extract leads to similar decreases in cholesterol and a reduction in waist circumference and fat tissue in adults with overweight. This might be more effective than supplementing with bergamot alone.
- Researchers noted that, after a month of taking bergamot, subjects experienced reductions in LDL levels and blood sugar.
- In a study published in the journal Nutrients, overweight subjects were asked to follow a healthy diet rich in fruit and vegetables and were given either a bergamot extract supplement or a placebo for 90 days.
- In one 2019 study, overweight subjects who supplemented with bergamot daily for 90 days improved their total cholesterol levels.
Potential Side Effects and Precautions
While bergamot is generally safe, it's important to be aware of potential side effects and take necessary precautions:
- Large quantities of bergamot extract can cause side effects such as upset stomach, nausea, dizziness, fatigue, heartburn or headache.
- Excessive intake of bergamot may be harmful. In a 2015 case study, a man experienced a range of symptoms after drinking up to 4 liters of Earl Grey tea every day for 5 weeks.
- A 2021 report notes that there is no research into the effects of bergamot supplements on children, older adults, or pregnant or lactating people. Therefore, individuals in these groups should be cautious before taking bergamot supplements or avoid them altogether.
- Bergamot oil may be less safe as a skin treatment since it can make your skin more sensitive to sunlight. Be sure to dilute bergamot oil before applying it to your skin. Be particularly cautious about using it if you take a medication that can make you more sensitive to the sun.
- Bergamot may cause your blood sugar to drop. If you have diabetes, your blood sugar might reach unsafe levels.
- Children have experienced more serious side effects from taking bergamot, including seizures and death. Serious side effects are more likely when children consume a lot of bergamot oil.
Drug Interactions:
- If a person is taking other medications, they should check with a doctor before supplementing with bergamot, to avoid drug interactions.
- Don’t replace your medication with bergamot or take them together without talking to your doctor first.
The Importance of a Holistic Approach
It's crucial to remember that bergamot is not a magic bullet for weight loss. True health starts with balanced nutrition, regular exercise, and a positive environment. Supplements like bergamot are just one part of the equation. However, as part of a healthy lifestyle, bergamot is a fantastic addition, delivering real results that help you feel your best.
Bergamot vs. Berberine
If you've heard of bergamot, you're probably aware of berberine. Both bergamot and berberine can help your weight loss efforts, but each has distinct pros and cons. Bergamot has many positive qualities, including promoting gut health, stabilizing blood sugar levels and enhancing fat metabolism.
Incorporating Bergamot into Your Daily Routine
Here are some practical ways to incorporate bergamot into your daily routine:
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- Bergamot Tea: Enjoy a cup of Earl Grey tea or make your own bergamot tea using fresh leaves.
- Aromatherapy: Use bergamot essential oil in a diffuser to create a calming and uplifting atmosphere.
- Topical Application: Dilute bergamot essential oil with a carrier oil and apply it to pulse points.
- Supplements: Consider taking a bergamot supplement, following the recommended dosage.
- Culinary Uses: Add bergamot juice or zest to your favorite recipes.
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