Bitter Orange Extract
Snapshot
Bitter orange extract is a natural thermogenic known for its metabolism-boosting and appetite-suppressing properties, commonly used in weight management supplements.
What is Bitter Orange Extract?
Bitter orange extract is derived from the fruit peel of the bitter orange tree (Citrus aurantium). It is primarily used for its active compound synephrine, a stimulant that mimics the effects of ephedrine without the same degree of cardiovascular risk. It has gained popularity in sports nutrition and fat-burning formulations for its ability to support energy and metabolic output.
Where It Comes From
The bitter orange tree is native to Southeast Asia and has been cultivated in the Mediterranean region and the Americas. While the fruit is too sour to eat raw, the peel is dried and processed to extract its bioactive alkaloids, especially synephrine.
Key Nutrients & Compounds
Bitter orange extract contains p-synephrine, octopamine, and other protoalkaloids that stimulate beta-3 adrenergic receptors, helping to increase thermogenesis and lipolysis. It also includes flavonoids such as hesperidin and naringin, which have antioxidant and anti-inflammatory effects.
Health Benefits
Bitter orange extract promotes fat oxidation and increased calorie expenditure, making it a common ingredient in weight loss and pre-workout supplements. It can help suppress appetite and elevate energy levels without the intense stimulation associated with harsher stimulants. Additionally, its antioxidant content may support vascular health and reduce inflammation during weight loss or athletic training.
Recommended Dosage
Typical dosages range from 10 mg to 50 mg of synephrine per day, depending on product formulation. Standardized extracts usually contain 6–10% synephrine. High doses or stacking with other stimulants should be approached cautiously.
How to Use It
Bitter orange extract is often found in fat burners, energy formulas, and performance blends. It is best taken 30–60 minutes before exercise or meals. Avoid using it late in the day due to its stimulant effects.
Who Should Use It?
Best suited for healthy adults aiming to support fat loss, improve exercise performance, or reduce appetite. It may also benefit those looking for a natural pre-workout energy boost.
Possible Interactions or Cautions
Because it acts as a stimulant, bitter orange extract may elevate blood pressure or heart rate in sensitive individuals. Those with cardiovascular conditions, high blood pressure, or who are taking monoamine oxidase inhibitors (MAOIs) or stimulants should avoid use. Always follow product-specific guidance and consult a healthcare provider if needed.
Final Thoughts
Bitter orange extract is a potent thermogenic ingredient that supports energy, fat metabolism, and appetite control. When used responsibly, it can be a powerful addition to weight management and fitness-focused supplement stacks.
Scientific Studies
Haaz, S., et al. (2006). Citrus aurantium and synephrine alkaloids in weight management. Obesity Reviews, 7(1), 79–88. https://doi.org/10.1111/j.1467-789X.2006.00220.x
Bent, S., et al. (2004). The relative safety of ephedra compared with other herbal products. Annals of Internal Medicine, 138(6), 468–471. https://doi.org/10.7326/0003-4819-138-6-200303180-00011
Ratamess, N. A., et al. (2015). The effects of a pre-workout supplement containing synephrine on acute exercise performance in recreationally active men. Journal of the International Society of Sports Nutrition, 12(1), 14. https://doi.org/10.1186/s12970-015-0085-3