Berberine for Weight Loss: How Does It Work?

Berberine, a bioactive compound found in various plants, has been used in traditional Chinese medicine (TCM) for over 400 years, primarily to treat diarrhea and other gastrointestinal infections. Recently, it has gained attention as a potential weight loss aid, leading some to call it "nature's Ozempic." This article explores the science behind berberine and its effects on weight loss, its potential benefits, risks, and how to take it safely.

What is Berberine?

Berberine is a vibrant yellow alkaloid extracted from plants such as European barberry, phellodendron, Oregon grape, goldenseal, coptis, and tree turmeric. These plants have a long history of use in both Ayurvedic and Chinese medicine to treat infections, skin diseases, digestive disorders, and other conditions. As a supplement, berberine is typically taken in capsule or tablet form, sometimes combined with other ingredients to enhance absorption and effectiveness.

How Berberine Works

Berberine interacts with multiple targets at the cellular level, impacting more than one disease at a time. It changes how cells work by turning signals off and on, influencing various processes in the body. One of its primary actions is activating AMP-activated protein kinase (AMPK), an enzyme present in every cell that regulates metabolism. AMPK helps manage how your body breaks down and uses energy and can also influence body fat composition and regulate appetite.

Does Berberine Help with Weight Loss?

Early research suggests that berberine may help reduce body fat. A 2022 review of 18 studies found significant decreases in body weight and body mass index (BMI) in people who took berberine. Effects on weight were seen primarily in people who took berberine in doses of more than 1 gram per day and for more than 8 weeks. However, many of these studies had a high risk of bias, and the outcomes of individual studies were inconsistent. More recently, an umbrella review of 11 meta-analyses revealed that berberine significantly affects factors like blood glucose levels, insulin resistance, and body composition compared to controls.

Berberine and Insulin Sensitivity

Berberine may improve how cells respond to insulin (insulin sensitivity), promoting better movement of glucose into cells (glucose uptake). By avoiding long-term elevated insulin, its anabolic effect can be regulated and minimize fat accumulation in the body.

Read also: Does Berberine Help You Lose Weight?

Berberine and Gut Health

Berberine has natural antimicrobial and anti-inflammatory properties. It may help balance gut bacteria, reduce gastrointestinal discomfort, and protect the gut barrier from inflammation. By killing harmful gut bacteria and encouraging the growth of healthy bacteria, berberine may help treat conditions like diabetes and high cholesterol.

Potential Health Benefits of Berberine

Beyond weight loss, berberine offers several potential health benefits:

Blood Sugar Management

Several studies suggest that berberine may help lower blood sugar levels in people with type 2 diabetes. It helps your body respond better to insulin and prevents your liver from creating more glucose. As a result, people with diabetes may find that berberine helps lower their blood sugar levels.

Cholesterol and Heart Health

Berberine may support cardiovascular health by helping to lower LDL (bad) cholesterol and triglyceride levels while raising HDL (good) cholesterol. It eases symptoms of heart disease, such as fatigue and irregular heartbeats, lowering the chance of death without apparent side effects.

Gut Health and Inflammation

Berberine has natural antimicrobial and anti-inflammatory properties. It may help balance gut bacteria and reduce gastrointestinal discomfort. It lowers inflammation in many ways, reduces oxidative stress, lowers production of inflammatory proteins, and promotes immune regulation. Its anti-inflammatory activity may mean it can treat inflammatory conditions like arthritis.

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Brain Benefits

Research shows that berberine might help prevent dementia by protecting against brain damage and improving mental skills. Early studies also suggest that it may one day be able to treat conditions like cognitive dysfunction and Alzheimer’s disease.

Lowering Blood Pressure

Taking berberine may help lower your diastolic and systolic blood pressure (the bottom and top numbers of your blood pressure reading).

PCOS

In some studies, berberine helped women with PCOS control their cholesterol, lower their waist-to-hip ratio, and increase their insulin response.

How to Take Berberine for Weight Loss

Berberine supplements come in pills, powder, gummies, and drops. It is essential to speak with your healthcare provider before starting berberine, as it can interact with certain medications.

Dosage

The recommended dosage of berberine is 250 milligrams or 500 milligrams two or three times a day. Start slowly and at a low dosage to assess your reaction to berberine. The goal is to take 500 milligrams up to three times a day.

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Timing

Berberine supplements aren’t meant to be taken with food, so opt to take your three doses before or in between meals. Berberine is not meant to be taken with food. Taking berberine correctly is essential for maximizing its weight loss benefits. To maximize benefits, berberine is best taken right before meals, enabling it to act during digestion, minimize post-meal blood sugar surges, and enhance insulin sensitivity. Dividing the dosage throughout the day ensures steady levels of berberine in your bloodstream, which helps maintain its metabolic effects.

Risks and Side Effects

The most common side effects of berberine include:

  • Nausea
  • Abdominal discomfort
  • Constipation
  • Diarrhea

Some people may not experience any side effects. But for those who do, consider reducing your dose, which will help ease and reduce any side effects. Some people may experience digestion problems, such as constipation, diarrhea, and flatulence. These symptoms typically clear up within 4 weeks.

Other potential risks and side effects include:

  • Drug Interactions: Berberine may interact with several medications, including statins, anti-tumor medications, pain relievers, blood thinners, medicines that cause drowsiness or sedation, and cyclosporine.
  • Liver Toxicity: A rare side effect of berberine is liver toxicity. It hinders certain liver enzymes involved in metabolizing drugs, which could impact how the body breaks down drugs and make them less effective or cause negative side effects.
  • Low Blood Pressure: Berberine’s blood pressure-lowering effects are helpful if you have high blood pressure. But for some people, this effect could cause blood pressure to drop too low, which can be dangerous.
  • Changes in Gut Flora: Berberine is antimicrobial and can alter microbes in the gut, reducing diversity.
  • Risks in Children and Pregnancy: Berberine isn’t recommended for children or babies either. Berberine is likely to be unsafe for infants and may also be unsafe for use during pregnancy or while breastfeeding because of possible effects on the fetus or infant. Exposure to berberine has been linked to a harmful buildup of bilirubin in infants, which can cause brain damage.

Berberine vs. Ozempic and Metformin

Berberine vs. Ozempic

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, meaning there is less evidence that berberine can help people lose weight than there is for Ozempic.

Berberine vs. Metformin

Doctors commonly prescribe metformin to lower blood sugar levels in people with type 2 diabetes. 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.

Who Should Avoid Berberine?

Berberine may not be safe for everyone. Pregnant and breastfeeding women should avoid it, as it can cross the placenta and may affect newborns. Children and pregnant people should not take berberine. Berberine may cause adverse effects in these groups, such as jaundice in infants.

Food Sources of Berberine

You'll find berberine in high concentrations in plants, including:

  • Hydrastis canadensis (goldenseal)
  • Coptis chinensis (coptis or goldenthread)
  • Berberis aquifolium (Oregon grape)
  • Berberis vulgaris (barberry)
  • Berberis aristata (tree turmeric)

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