Introduction
Bergamot is a special citrus fruit whose extraordinary aroma and health potential make it a real treasure. Originally cultivated in southern Italy, it has fascinated gourmets and naturopaths alike for centuries. The historical discovery of the fruit, the various dosage forms, the recommended dosage and the possible modes of action and areas of application are explained in detail below. It also looks at possible side effects, contraindications and the question of how bergamot can be sensibly integrated into a healthy lifestyle.
Bergamot: historical discovery and origin
The name bergamot is probably derived from the Italian city of Bergamo, although this origin has not been clearly established. Its origin in the Mediterranean region, particularly Calabria, is far more certain. They were first planted there on a large scale in the 17th century and used to extract valuable essences. Seafarers brought seedlings to other Mediterranean regions and knowledge of the intensely fragrant citrus fruit soon spread throughout Europe. The explorers particularly appreciated the extravagant scent, which was used in perfumes and cosmetics.
Historical sources report that monks interested in medicine experimented with it early on. They extracted oils from the peel and used them to alleviate various ailments. Systematic research into the healing effects only took place later. From the 18th century onwards, the first scientific investigations into the ingredients of bergamot began, which ultimately led to the realization of its naturopathic potential.
Forms of ingestion
There are various ways to benefit from the fruit’s positive properties. On the one hand, the fresh peel can be used as a flavoring, for example in baked goods, teas or desserts. On the other hand, manufacturers offer extracts in the form of oils, tinctures or capsules. With the latter, a standardized content of polyphenols and other active ingredients is usually sought in order to offer the consumer reliable quality.
There are also flavored teas, e.g. black tea with bergamot oil. This variant is particularly popular in the UK and is known as Earl Grey. Another option is to use it in cosmetic products that can be absorbed through the skin. However, if you want to achieve specific health effects, you usually resort to concentrated extracts or standardized food supplements. They ensure a consistent supply of the desired ingredients and can be easily integrated into everyday life.
Bergamot: specific dosage recommendations
As the dosage depends heavily on the respective dosage form, you should follow the individual instructions on the package leaflet or seek advice from a specialist. For capsules with standardized extract, quantities of between 500 and 1000 milligrams per day are often common. Teas usually contain significantly lower concentrations, so that several cups can be drunk throughout the day.
It is important to start with a small amount when using bergamot for the first time in order to test individual tolerance. Anyone using bergamot as an oil, for example, should never take the product pure in large doses, but should either dilute it well or use preparations specially made for this purpose. In this way, the risk of possible mucous membrane or skin irritation can be minimized.
Health effects on the body
Bergamot is characterized by a high content of antioxidants and secondary plant substances. In particular, its ingredients can have a beneficial effect on cholesterol levels by reducing the imbalance between LDL and HDL levels. Initial observations show an improvement in the blood count, for example a reduction in the oxidation of harmful particles involved in vascular deposits. This could have a long-term positive effect on the cardiovascular system.
A possible influence on the gastrointestinal tract is also being discussed. Certain bitter substances are said to promote digestion and stimulate liver activity. Some studies also suggest that bergamot can help stabilize blood sugar levels, which could have a positive effect on people with prediabetes or diabetes. The immune system could also benefit from the various bioactive substances by reducing inflammatory processes.
In addition to its physiological benefits, bergamot is often used in traditional aromatherapy because of its characteristic scent. The intense aroma is perceived by some people as calming, mood-enhancing or stress-relieving. This is why such oils are occasionally found in scented lamps, bath additives or massage preparations.
Bergamot: when can a dietary supplement be useful?
Whether a dietary supplement makes sense depends on your state of health and individual goals. People with elevated LDL levels can benefit from bergamot extracts as a supplement to a balanced diet. A targeted dietary supplement can also have a supportive effect if you are prone to blood sugar fluctuations.
Those who appreciate the product for its aroma can of course also try teas or culinary recipes. It is advisable to wait a certain amount of time (e.g. eight to twelve weeks) in order to be able to objectively determine any improvements in blood values or well-being. In the case of known pre-existing conditions, however, the product should always be taken in consultation with a healthcare professional.
Restrictions on use
Although bergamot is generally considered safe, there are groups of people who should exercise caution. Pregnant women should seek medical advice before taking bergamot, as there is not yet sufficient data on its use during pregnancy. The same applies to breastfeeding mothers. Medical advice is also recommended in the case of chronic illnesses such as liver or kidney disease.
Interactions may occur, especially when taking blood thinners or other strong-acting medications. People with very sensitive skin should also be careful when using bergamot oil externally, as it can increase photosensitivity. Adequate sun protection or avoidance of direct sunlight is important here.
Possible companions in naturopathy
To enhance the positive effect, it is recommended to combine bergamot with other natural substances. Turmeric, ginger or garlic, for example, are known to promote blood circulation and reduce the tendency to inflammation. If you want to specifically support the cardiovascular system, you can also add omega-3 fatty acids (e.g. from linseed oil). Cinnamon and chromium can also be used to better regulate blood sugar levels.
Individually or in combination, these active ingredients can relieve and revitalize the body in a variety of ways. However, it is advisable to keep an eye on the dosage of the individual components in order to avoid undesirable interactions. In particular, people who are already taking other dietary supplements should seek advice from a specialist. In classic aromatherapy, bergamot oil is often mixed with lavender, lemon or camomile to achieve a harmonious fragrance profile.
Bergamot in food
The fruit is often difficult to obtain in its fresh form outside Italy, as it is mainly grown for industrial aroma production. In delicatessens, however, you can occasionally discover bergamot peel, jams or marmalades, which are ideal for refining cakes, pastries or desserts. Bergamot-based syrups are also available to add a special touch to mixed drinks or cocktails.
However, anyone looking specifically for ingredients should bear in mind that the concentrations in finished products often vary greatly. The content of active ingredients in tea is rather low. Health-conscious people therefore usually turn to concentrated food supplements. Nevertheless, it can be useful to integrate natural foods with bergamot into your diet in order to create a varied taste experience.
Bergamot: Possible side effects
Although side effects are rare, some side effects can occur. Some people complain of slight stomach discomfort when taking higher doses of extracts for the first time. Occasionally, skin irritation occurs when bergamot oil is applied undiluted.
Another aspect is increased sensitivity to light. Bergamot oil contains furanocoumarins, which can have a phototoxic effect when exposed to UV radiation. This means that the skin reacts more sensitively to sunlight and tends to redden or irritate more quickly. For this reason, it is recommended to avoid direct sunlight for several hours after application. However, if used responsibly and in the correct dosage, the risk is relatively low.
Overdose and consequences
Under certain circumstances, an overdose can lead to digestive disorders, increased irritability or headaches. Taking very large quantities of concentrated extracts can also cause circulatory problems or palpitations. External application of very large quantities can cause severe skin irritation, especially in the case of intense sunlight.
In the event of an overdose, it is advisable to discontinue use and seek medical advice if necessary. However, long-term damage is unlikely in the event of a single accidental overdose, provided there are no pre-existing conditions. Nevertheless, you should always follow the manufacturer’s instructions or the recommendation of a specialist. More is not necessarily better – especially with potent plant extracts, careful handling is essential.
Natural healing methods
Bergamot is a component of various naturopathic treatments. In traditional European herbal medicine, but also in modern complementary medicine, it is valued as an aromatic aid. Similar to other citrus oils, it is also used for relaxing massages, bath additives and inhalations. The invigorating yet calming scent is emphasized, which is said to counteract stress and lift the mood.
Phytotherapists also use the power of certain secondary plant substances to regulate the metabolism. In addition to the potential benefits for the cardiovascular system and blood sugar levels, some experts also believe that they are better tolerated than synthetic preparations. However, caution is advised if you are already taking medication, as this can lead to undesirable effects. As a general rule, anyone wishing to use bergamot to supplement or accompany a therapy should seek expert advice.
Conclusion
Bergamot is undoubtedly a fascinating citrus fruit with an intense aroma and potentially health-promoting properties. It can be used for both culinary and therapeutic purposes. The forms of application range from the classic use of the peel in teas and dishes to standardized extracts, oils or capsules. There is evidence that it can have a supportive effect, particularly with regard to cholesterol and blood sugar levels, without significantly increasing the risk of serious side effects.
However, it is important to use it carefully. As with any natural product, it is advisable to start with a moderate dosage and to take into account possible interactions with medication already being taken. While bergamot is well tolerated by most people, pregnant women, nursing mothers and chronically ill patients should seek medical advice before consuming large quantities. Possible photosensitivity with external use should also not be underestimated.
In addition, it is advisable to integrate other natural substances such as turmeric or ginger into the diet to achieve a holistic effect. In this way, bergamot can find its place in a balanced and health-conscious lifestyle without being the sole miracle drug. Those who love the scent and are looking for an additional contribution to relaxation or stress reduction can benefit from its aromatherapeutic use. On the other hand, those who want to specifically stabilize their blood values often reach for concentrated preparations.
This results in a wide range of applications, covering both taste and health aspects. With the right dosage, an eye on possible contraindications and careful integration into your personal routine, bergamot can become a valuable companion on the path to greater well-being.
Sources and further information:
- Mollace, V. et al. (2011).
- Toth, P. P. et al. (2015).
- Rondanelli, M. et al. (2016).