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| Bergamot: From British tea staple to cholesterol-crusher |
| Little did Charles Grey, the 2nd Earl Grey and British Prime Minister from 1830 to 1834, know that the tea that bears his title may play a role in heart health. Earl Grey tea’s distinctive citrus notes come from bergamot oil, extracted from a Mediterranean fruit that mainly grows in Southern Italy. |
The Italians had long used bergamot in traditional remedies, but it’s only recently that research uncovered that they were on to something. A 2019 systematic review of 12 studies found that bergamot supplementation resulted in impressive improvements in fat levels in the blood:
- ⬇️ Total cholesterol decreased by 12.3% to 31.3%.
- ⬇️ LDL “bad” cholesterol decreased by 7.6% to 40.8%.
- ⬇️ Triglycerides down by at least 11.5% up to 39.5% in one study.
- ⬆️ HDL “good” cholesterol increased in 8 of the 12 trials.
These results come close to improvements seen in blood lipid panels with prescription medications like statins. Not bad for a humble Mediterranean fruit.
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| Bergamot works in two main ways: It blocks an enzyme that makes cholesterol (like statin drugs, but without some of the side effects) and reduces the amount of cholesterol your body absorbs from food. |
| Interestingly, a 2023 randomized trial with 50 people showed that a bergamot extract reduced the blood’s Apolipoprotein B (ApoB) levels. This is significant because many doctors now consider ApoB a better predictor of heart disease risk than LDL cholesterol alone, as it measures the number of potentially harmful fat particles in your bloodstream. |
| So, while bergamot isn’t a replacement for conventional medical care, emerging research suggests it may be a valuable complementary approach to cardiovascular health. |
| But before going all in on Earl Grey, a large cup of the tea provides only 5 to 15 milligrams (mg) of bergamot polyphenols, way less than the 500 to 1,500 mg daily dose in most studies. With that in mind, here are some practical ways to benefit from bergamot: |
| 🍵 For tea lovers: Enjoy your daily cup of Earl Grey for its unique flavor and potential benefits, including heart health and digestive effects. |
| 💊 For general cardiovascular support: Aim to consume 500 mg of standardized bergamot extract daily. |
| 🔬 For significant cholesterol management: Clinical studies showing substantial benefits typically used 1,000 to 1,500 mg daily. |
| ⚠️ If you’re on medications: Speak with a doctor before supplementing, as bergamot may interact with statins and other drugs. |
| Full disclosure: After researching bergamot over the past few weeks, I added a standardized bergamot extract (500 mg daily) to my daily stack. Its effects on lipid profiles, specifically ApoB levels, persuaded me to try it alongside my regular heart-healthy habits. I’ll report back on my experience in a future newsletter, but as always, what works for one person may not work for another, so please consult with your doctor before adding any supplement to your routine, especially if you're taking medications or have existing health conditions.
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