What Is Bitter Orange and Does It Actually Help With Weight Loss?

Bitter orange (Citrus aurantium) is a sour fruit native to Asia. Also called Seville orange, sour orange, or zhi shi, this fruit is usually not eaten whole due to its bitter taste.

Instead, different parts of the bitter orange (like the peel, zest, oil, and leaves) are utilized for various cooking, fragrance, and health purposes.

Bitter orange contains p-synephrine, a chemical compound that can suppress appetite. Bitter orange extract is commonly used in some weight loss supplements but may not be right for everyone.

Uses of Different Forms of Bitter Orange

Peels

The peel of bitter orange is often used as a culinary ingredient. You might find the bitter orange peel or zest in:

• Beer, cocktails, and mocktails
• Desserts
• Marinades
• Marmalade
• Preserves
• Sauces
  

The peel of a bitter orange contains flavonoids, antioxidants that offer multiple health benefits, from reducing inflammation to interfering with cancer development. Research also found that bitter orange has a high vitamin C content, increasing the fruit's antioxidant value.

Oils

Bitter orange oils and extracts can be used topically and in aromatherapy. Applying bitter orange oil to your skin may help treat fungal infections like athlete's foot, ringworm, and jock itch. It might also help with pain, bruising, and bedsores, though additional evidence is needed.

The fruit can also be used to produce essential oils that offer a citrus scent for soaps, fragrances, and other scented products.

Leaves

Bitter orange leaves are a component of traditional Chinese medicine (TCM) and medical traditions in other parts of the world.

Some research outlines its potential benefits for treating:

• Constipation
• Indigestion
• Nausea
• Stomach pain

In Latin America, bitter orange leaves are traditionally used as a tonic, laxative, and sedative to treat conditions like insomnia, anxiety, and epilepsy.

Bitter orange has been marketed and utilized as an herbal supplement substitute for ephedra (a banned weight loss stimulant) for weight management, athletic performance, heartburn, and as a nasal decongestant. That's because the compound p-synephrine found in bitter orange can help suppress appetite by slowing the digestive tract and increasing the way the body expends energy and breaks down fat.

Studies have also suggested that it supports physical training, potentially increasing the total repetitions and volume load during a workout. However, more human clinical trials are needed.

A Word From Verywell

Bitter oranges may suppress appetite, but there is still a lack of research to show that consistently adding it to your diet will help with weight loss. Instead of focusing on one food, focus on a combination of healthy habits to aid your weight loss journey.

— KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD

Side Effects and Interactions

While there is limited research on the health benefits of bitter orange in humans, available evidence suggests that there may be some potential side effects to be aware of regarding its naturally occurring p-synephrine compound.

Some studies show adverse side effects involving heart health with long-term bitter orange supplement use (eight weeks), including:

• Anxiety
• Chest pain
• Headache
• Increased blood pressure
• Muscle or joint pain
• Rapid heart rate

However, it's unclear whether bitter orange or p-synephrine is the cause because some of the studied products have contained multiple ingredients. In addition, other studies did not find that bitter orange caused any effects on the cardiovascular system.

Still, check with a healthcare provider and take precautions before using bitter orange supplements if you have high blood pressure (hypertension), an irregular heartbeat (arrhythmia), or other heart issues. It's also recommended to be mindful about mixing bitter orange with other stimulants and medications that are broken down by the CYP3A4 liver enzyme.

How to Take Supplements

Bitter orange is generally safe when taken orally in amounts commonly found in foods. It's also likely safe when applied topically or used in aromatherapy.

Studies on supplement use suggest that bitter orange extract appears safe to consume at 50 to 90 milligrams (mg) daily. One study found a 40 mg dose was safe with 320 mg of caffeine (roughly three cups of coffee).

Note that herbal and dietary supplements are not regulated or approved by the FDA in the same way that medications are. Experts recommend checking supplement labels for a quality assurance seal that indicates the product has been tested to ensure that it contains the ingredients listed and doesn't include harmful contaminants.

It is important to follow the manufacturer's suggested directions for taking a supplement and not exceed the recommended dose. To avoid potential interactions, always check with a healthcare provider before adding a new supplement to your routine, especially if you take other medications or supplements.

Bitter oranges should be avoided by pregnant or breastfeeding women, as there is not enough evidence about their potential effects in these situations.

Tree Growth and Fruiting

Bitter orange is a fruit tree native to eastern Africa and southeast Asia. It's also grown in the Mediterranean region and has been cultivated in Florida, California, and other parts of the Western United States.

Bitter oranges grow in late winter and early spring, and the tree's fruits form from summer until mid-fall. They require full sun, moist (but not drenched) soil, and regular watering. Bitter orange trees can grow to be 10 to 30 feet tall.

For some growers, the bitter orange tree is a popular landscaping plant due to its fragrant blooms and fruits, which can be picked and used to make marmalade and other foods.

Summary

Bitter orange is a sour fruit that can be consumed or applied topically for culinary, aromatherapy, and medicinal purposes. Because a chemical compound found in bitter orange can suppress appetite, it's often utilized in supplement form for weight management and athletic performance purposes, though additional evidence is needed to confirm these potential benefits.

While bitter orange is likely safe in moderate doses, discuss it with a healthcare provider before adding it to your supplement routine, especially if you have an underlying health condition affecting your heart or are taking other medications.