Evidence Based
Key Takeaways
- Hesperidin is a type of molecule known as a flavonoid that’s mainly found in citrus fruits, and that has anti-inflammatory, antioxidant, antiviral, and antimicrobial properties.
- When coupled with the right compounds, research shows that hesperidin can help you increase your metabolic rate and burn fat.
- Keep reading to learn exactly what hesperidin is, what the benefits of using it are, what side effects are associated with taking it, what the clinically-effective dose is, whether you should take it, and more.
Hesperidin is a type of molecule known as a flavonoid that’s commonly found in citrus fruits, but many companies have begun marketing it as a supplement.
Some people say that hesperidin is a veritable panacea, capable of helping you burn fat and treating everything from asthma to Alzheimer’s.
Others counter that hesperidin is basically a dud—the claims made about it are based on shaky evidence and that supplementing with hesperidin won’t do anything other than lighten your wallet.
Who’s right?
The long story short is that many of the claims about hesperidin are, shall we say, optimistic. That said, when combined with several other natural ingredients, hesperidin may be able to help you lose fat a bit faster with few to no side effects.
Want more about hesperidin? Read on!
What Is Hesperidin?
Hesperidin is a naturally-occurring plant molecule known as a flavonoid found in many different herbs and plants, but mainly in citrus fruits like oranges, tangerines, lemons, limes, and grapefruit.
Because of its anti-inflammatory, antioxidant, antiviral, and antimicrobial properties, health gurus have started touting hesperidin as another natural elixir in the same vein as sulforaphane or lutein. Others have even claimed that hesperidin can help treat various health conditions, which is why it’s often marketed as a supplement.
And perhaps most interestingly, there’s emerging evidence that a combination of hesperidin and several other natural substances may increase fat burning.
Hesperidin Benefits
Hesperidin has been heralded as a treatment for health conditions such as . . .
. . . and has shown promise in animal studies as a treatment for . . .
. . . which all sounds tickety-boo.
The only problem with these claims is that almost all of them are based on studies where hesperidin was tested alongside other molecules, usually other flavonoids. Thus, it’s hard to say how much credit we should give hesperidin or its co-stars for the results in these studies. Many of the studies have also found contradictory results and haven’t been replicated, so it’s not wise to get too excited about most of the claims regarding hesperidin’s benefits.
That said, hesperidin does have one proven benefit that’s of particular interest to us fitness folk: an increase in metabolic rate.
Specifically, studies have repeatedly shown that a combination of hesperidin, synephrine, and naringenin can help increase metabolic rate and fat burning.
For example, in one study conducted by scientists at Creighton University Health Sciences Center, 50 participants were split into five groups: a placebo group that drank V8 juice, and four other groups that drank a combination of V8 juice spiked with different amounts of hesperidin, synephrine, and naringenin.
The researchers found that after about an hour, the groups that consumed the hesperidin cocktail experienced a significant increase in metabolic rate compared to the placebo group. The group that consumed 100 mg of hesperidin, 50 mg of synephrine, and 600 mg of naringenin experienced the biggest boost—burning 183 calories more than they would have without taking the supplements.
What’s more, this was without any of the negative side effects that often accompany stimulants like high blood pressure, jitters, or anxiety.
How does hesperidin work its magic?
Another study conducted by scientists at Zhejiang University offers a clue. They found that hesperidin stimulates the production of the hormone adiponectin, which is involved in the breakdown of fat cells. It also boosts the activity of a hormone receptor on fat cells that increases fat mobilization (the PPARα receptor).
In other words, hesperidin helps amplify the power of your body’s natural fat-burning chemicals.
Now, while this is significant, remember that hesperidin (and all other fat loss supplements) are no replacement for proper dieting and exercise when it comes to building a great body.
It’s also worth remembering that all of the studies we have so far have shown that hesperidin only increases metabolic rate when pared with other supplements (either synephrine, naringenin, or both).
Thus, taking hesperidin supplements alone is unlikely to help you lose weight.
That said, taking hesperidin alongside other fat-burning supplements may help you burn fat slightly faster than if you didn’t take them.
Hesperidin Side Effects
The vast majority of studies report no side effects from supplementing with hesperidin.
Some side effects, such as mild stomach and abdominal pain, diarrhea, skin irritation, and headache have occasionally been reported in studies on diosmin, a flavonoid that’s sometimes derived from hesperidin. Luckily, these side effects are very rare in studies looking at hesperidin specifically.
Given that hesperidin might lower blood pressure, you may want to avoid using it if you’ve been diagnosed with low blood pressure. Likewise, because hesperidin can increase blood flow, it may be best to avoid it if you have any health conditions related to bleeding, or if you will be undergoing surgery in the near future.
FAQ #1: What’s the Clinically Effective Dose of Hesperidin?
The clinically effective dose of hesperidin is 100 mg when used in conjunction with 50 mg of synephrine and 600 mg of naringenin to help you lose weight.
FAQ #2: Who Should Take Hesperidin Supplements?
Anyone looking to lose fat, who is already following a proper diet and training plan will benefit from adding hesperidin, synephrine, and naringenin into their supplement regimen.
Remember, though, supplements don’t build great physiques. Proper training and nutrition does. And that will never change.
In other words, don’t expect a few milligrams of hesperidin to give you the body you want without paying attention to your diet and training.
FAQ #3: What’s the Best Hesperidin Supplement?
As you learned a moment ago, hesperidin alone probably isn’t going to help you lose weight.
Instead, it needs to be taken in conjunction with proper doses of synephrine and naringenin to maximize its fat-burning potential. You could buy these ingredients and mix them yourself, or you could buy Phoenix.
Phoenix is a 100% natural caffeine-free fat burner that helps you lose fat faster by speeding up your metabolism, amplifying the power of fat-burning chemicals produced by your body, and reducing hunger and cravings.
It contains 100 mg of hesperidin, 50 mg of synephrine, and 600 mg of naringenin per serving along with clinically effective doses of five other ingredients designed to help you lose fat faster, including . . .
- Epigallocatechin gallate (EGCG), which research shows accelerates fat loss, and, interestingly, abdominal fat in particular.
- Forskolin, which research shows activates an enzyme called adenylyl cyclase that causes changes in the body that lead to accelerated fat loss and increased testosterone levels as well.
- 5-HTP, which when converted into serotonin in the brain, increases feelings of fullness and thus helps you control your food intake.
- Salicin, which when metabolized into salicylic acid in the body, amplifies the effectiveness of fat-burning chemicals such as synephrine.
- L-Tyrosine, which protects against any tyrosine depletion associated with long-term 5-HTP use.
Phoenix also contains no caffeine or other harsh or dangerous stimulants, which means you get to enjoy faster fat loss without unwanted side effects like jitters, upset stomachs, or nausea.
So, if you want to lose fat easier and faster without having to pump yourself full of harsh stimulants or harmful chemicals, try Phoenix today.
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Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
