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How Much Bergamot Should I Take for Cholesterol?

bergamot for cholesterol
While many people are accustomed to thinking of cholesterol as something bad and to be avoided, that’s only part of the story. Everyone has cholesterol. In fact, we need some amount of cholesterol: our bodies use this substance to help build cells, make vitamins, and produce hormones.

But not all cholesterol is good, and too much cholesterol can have harmful and potentially serious health effects. For those looking to lower their cholesterol, one natural option that may be able to support lower levels of bad cholesterol is citrus bergamot. How much bergamot should I take for cholesterol? The guidelines below may help answer that question.

Good Cholesterol (HDL) vs. Bad Cholesterol (LDL)

You may have heard people talking about “bad” cholesterol and “good” cholesterol. What’s the difference?

Low-density lipoproteins, or LDL cholesterol, is considered “bad” cholesterol, while high-density lipoproteins, or HDL cholesterol, is considered “good” cholesterol.

Cholesterol comes from two sources:

  1. The liver
  2. Food sources (animals)

The human liver actually produces all of the cholesterol that our bodies need. But we also take in cholesterol from external dietary sources. Food from animals, such as meat, poultry, and dairy products, contains cholesterol. Many of these food products are also high in saturated fats and trans fats, which can also increase cholesterol levels in your body. Similarly, the saturated fat contained in certain oils (oils often found in baked goods or desserts, including palm oil, palm kernel oil, and coconut oil) can also raise the levels of bad cholesterol in a person’s body.

Many clinical trials have demonstrated that taking citrus bergamot oil extract orally (taken from the Citrus bergamia plant that grows in Italy) appears to lower both overall cholesterol levels and “bad” low-density lipoprotein (LDL) cholesterol levels in people with high cholesterol with few side effects. There are even some studies that have shown that bergamot helps raise good cholesterol levels, help manage blood sugar levels, and may help protect against cardiovascular disease, but more research is needed.

Bergamot, like most citrus fruits, contains flavonoids, compounds with antioxidants that are known to have a positive effect on immune health, coronary artery disease, heart failure, and cholesterol levels. Bergamot may be especially effective as a way to lower LDL cholesterol levels because it contains a uniquely high concentration of flavonoids (like neoeriocitrin, naringin, neohesperidin, and others) with a known association with cardiovascular health.

How Much Bergamot Should I Take for Cholesterol?

Can bergamot help lower cholesterol? Yes: research supports bergamot supplementation as one way to help lower both bad cholesterol and overall cholesterol levels. But the next question you may be asking is, “How much bergamot should I take for cholesterol?”

With that in mind, a review of the scientific literature finds that generally, the recommended dosage of bergamot extract for cholesterol management in adults ranges from 500 mg to 1000 mg per day. Studies have shown that bergamot supplementation has been found to be well-tolerated in adults who have taken bergamot supplements orally over time periods ranging from 30 days to six months.

As with all supplements, it’s important to talk to a healthcare professional about adding or changing any supplement. Be sure to follow your doctor’s recommendations for treating your cholesterol levels, and to find the appropriate dosage tailored to individual health needs and circumstances. You may also read more about this topic on Natural Healthy Concepts’ blog. What is the best bergamot supplement? Click here to find out.