Berberine is a compound found in various plants like European barberry and Oregon grape, and chromium is an essential trace mineral. Both have garnered attention for their potential roles in weight loss and improving metabolic health. This article delves into the existing research on berberine and chromium, examining their potential benefits, risks, and what the science truly says about their effectiveness.
A Historical Perspective on Berberine
The medicinal use of berberine dates back over 3,000 years, with roots in traditional Chinese and South Asian medicine. Plants containing berberine were used to treat a wide array of ailments, from infections to skin conditions. Evidence suggests its use also in South America, the Middle East, and Europe. Today, researchers are exploring berberine as a potential treatment for conditions like diabetes, high cholesterol, and polycystic ovary syndrome (PCOS).
How Berberine Works
Berberine's potential health benefits stem from its effect on enzymes in the body. It binds to enzymes and parts of cells and changes how they work. It seems to affect several enzymes and even DNA and RNA.
Potential Health Benefits of Berberine
Research suggests that berberine may offer a range of health benefits:
- Gut Health: Berberine can protect the gut barrier from inflammation and may help treat conditions like diabetes and high cholesterol by killing harmful gut bacteria and encouraging the growth of healthy bacteria.
- Inflammation: Berberine lowers inflammation in many ways, reduces oxidative stress, lowers production of inflammatory proteins, and promotes immune regulation, potentially treating inflammatory conditions like arthritis.
- Brain Health: Berberine might help prevent dementia by protecting against brain damage and improving mental skills and may one day be able to treat conditions like cognitive dysfunction and Alzheimer’s disease.
- Cholesterol Reduction: Taking berberine supplements regularly appears to lower total cholesterol, "bad" cholesterol, and triglycerides in people with high cholesterol and may help treat people who are resistant to other cholesterol-lowering drugs.
- Heart Health: Berberine, combined with standard heart disease treatments, eases fatigue and irregular heartbeats and lowers the chance of death without apparent side effects.
- Blood Sugar Control: Berberine may also lower glucose levels in people with diabetes by helping your body respond better to insulin and preventing your liver from creating more glucose.
- Blood Pressure Reduction: Taking berberine may help lower your diastolic and systolic blood pressure.
- PCOS Management: Berberine helped women with PCOS control their cholesterol, lower their waist-to-hip ratio, and increase their insulin response.
Berberine and Weight Loss: Examining the Evidence
Some studies suggest that berberine can reduce body mass index (BMI) and help with weight loss. However, many of these studies are of low quality and have a high risk of bias. This means that there is currently no medical agreement on how well berberine can help people lose weight and that new, high-quality research on the topic is needed. A 2020 review of randomized controlled trials found that while the compound seemed to reduce BMI and waist circumference, it did not significantly reduce overall body weight. While some studies have found a beneficial effect, not all have. Berberine has low bioavailability, meaning the body does not absorb it easily.
Read also: Does Berberine Help You Lose Weight?
Berberine vs. Ozempic and Metformin
Although some call berberine “nature’s Ozempic,” the comparison may be exaggerated. While Ozempic slows down digestion, berberine helps control how the body breaks down and uses energy. Unlike Ozempic, berberine is a dietary supplement that has not gone through the FDA approval processes for weight loss. This means that there is less evidence that berberine can help people lose weight than there is for Ozempic.
Doctors commonly prescribe metformin to lower blood sugar levels in people with type 2 diabetes. As berberine can also reduce blood sugar levels, some ask if it can be used instead of metformin. Compared to metformin, research is limited on how well berberine can lower blood sugar levels. The dietary supplement hasn’t been approved by the FDA for type 2 diabetes, whereas metformin has. Early research suggests that metformin may help manage diabetes better than berberine. A study on mice found that while berberine was better at reducing high cholesterol and obesity, metformin was better at controlling blood sugar levels.
Potential Side Effects and Risks of Berberine
Berberine supplements may be helpful and safe for many people, but they can have occasional side effects, including digestive complications, such as constipation, diarrhea, and flatulence, and low blood pressure.
Studies suggest that berberine does not damage the liver. Some research suggests that berberine may enhance liver health, lower inflammation in the liver, and potentially treat non-alcoholic fatty liver disease. But other research shows that berberine hinders certain liver enzymes involved in metabolizing drugs. This could impact how the body breaks down drugs and make them less effective or cause negative side effects.
A recent study found that berberine could have a positive effect on people with kidney problems by affecting the bacteria in your gut and stopping the production of harmful gut substances that can worsen kidney disease.
Read also: Does Berberine Help with Weight Loss?
Precautions When Considering Berberine
Before taking berberine supplements, it is always best to consult a doctor, especially in the following cases:
- Pregnancy: Early evidence suggests that it may cause uterine contractions and miscarriage, and increase the risk of brain damage and other issues in offspring.
- Drug Interactions: Berberine has many drug interactions, so it’s best to check with your doctor before using it. For example, as berberine may slow blood clotting, taking it alongside blood-clotting medications may increase the risk of bruising and bleeding. Also, as berberine lowers blood sugar, taking berberine alongside antidiabetic drugs may cause blood sugar levels to drop too low.
- Before Surgery: It’s generally recommended to stop taking herbal supplements like berberine 2 to 3 weeks before surgery to avoid negative reactions to anesthesia and side effects like excessive bleeding.
Chromium: An Essential Trace Mineral
Chromium is an essential mineral involved in the action of insulin, as well as metabolism of protein, carbohydrates, and fats. Vitamin B3 (niacin) and vitamin C improve the absorption of chromium. Chromium supplements are sold primarily as solutions for blood sugar regulation and weight loss.
The Role of Chromium in the Body
Chromium is involved in various metabolic processes, including:
- Insulin Function: Chromium enhances the effects of insulin, a hormone crucial for regulating blood sugar levels.
- Macronutrient Metabolism: It plays a role in the metabolism of proteins, carbohydrates, and fats, helping the body utilize these nutrients for energy.
Chromium and Weight Loss: What Does the Research Say?
Despite claims that chromium supplements can promote weight loss, build muscle, and boost athletic performance, there isn't strong scientific evidence to support these benefits. While some early studies showed promise, newer research has demonstrated minimal to no beneficial effects of chromium on weight management or body composition.
Chromium Deficiency: Is It a Concern?
Chromium deficiency is rare, and most people obtain sufficient amounts of this mineral through their diet. Situations that can affect absorption include diets that are very high in refined sugars, pregnancy and lactation, strenuous exercise and physical stress from infections and trauma.
Read also: Berberine and Metformin
Natural Sources of Chromium
Chromium is naturally present in various foods, including:
- Grape juice
- Ham
- Brewer’s yeast
- Orange juice
- Beef
- Lettuce
- Turkey breast
- Tomato juice
- Apples
- Green beans
- Bananas
Risks of Chromium Supplementation
Consuming chromium supplements isn't just a waste of money; it can also negatively affect your health by filling up on a mineral that your body doesn’t need. There is a risk of interactions with some medications and potential negative side effects.
The Combined Effects of Berberine, Chromium, and Other Nutraceuticals
One study examined the effects of a nutraceutical combination containing Berberine, Curcumin, Inositol, Banaba, and Chromium Picolinate on patients with impaired fasting plasma glucose or impaired glucose tolerance. The results showed a reduction in fasting and post-prandial plasma glucose, glycated hemoglobin, and fasting plasma insulin with the nutraceutical combination. Furthermore, there was a reduction of homeostasis model assessment index with the nutraceutical combination and M value was higher in the nutraceutical combination group at the end of the treatment. We observed a reduction of total cholesterol and triglycerides with the nutraceutical combination, respectively.
Dosage and Safety Considerations
The suggested dose of berberine is 250 milligrams or 500 milligrams two or three times a day. It’s thought that taking 1.5 grams of berberine every day - sometimes split into multiple doses - for six months or less is safe.
Key Considerations Before Supplementing
- Consult a Healthcare Professional: Before taking berberine or chromium supplements, it's essential to consult with a healthcare professional, especially if you have underlying health conditions or are taking medications.
- Potential Interactions: Be aware of potential interactions between berberine and medications, particularly those affecting blood clotting, blood sugar, or liver enzymes.
- Pregnancy and Breastfeeding: Avoid berberine supplementation during pregnancy and breastfeeding due to potential risks to the fetus or infant.
- Individual Tolerance: Start with a low dose and monitor for any adverse effects, such as digestive issues or low blood pressure.