Berberine, a compound found in plants like barberry and goldenseal, has been used in traditional Chinese medicine for centuries. Recent interest in its potential health benefits, including weight loss, has led to increased research and popularity. This article explores the evidence surrounding berberine and weight loss, its mechanisms of action, proper usage, potential risks, and how it compares to other treatments like Ozempic and metformin.
What is Berberine?
Berberine is a bioactive compound extracted from various plants, including:
- European barberry
- Phellodendron
- Oregon grape
- Goldenseal
- Goldthread
These plants have a long history of medicinal use in both Ayurvedic and Chinese medicine, dating back over 3,000 years. Traditionally, they have been used to treat a wide range of ailments, including infections, skin diseases, and digestive disorders. Today, berberine is being studied for its potential effects on diabetes, heart disease risk factors, and weight loss.
Does Berberine Help with Weight Loss?
Early research suggests that berberine may help reduce body fat. One small clinical trial involving individuals with nonalcoholic fatty liver disease found that daily berberine supplementation for three months resulted in significant weight loss.
A 2022 review of 18 studies examining berberine's effect on body weight and 23 studies analyzing its impact on body mass index (BMI) revealed significant decreases in both weight and BMI among those taking berberine. The effects on weight were primarily observed in individuals who took berberine in doses exceeding 1 gram per day for more than 8 weeks.
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However, it is important to note that many of these studies had a high risk of bias, and the outcomes of individual studies were inconsistent. Additionally, assessing the effects of berberine is challenging due to the wide variations in the amounts and formulations used in different studies. Most participants also had pre-existing health problems, such as diabetes or fatty liver disease, which could have influenced the results. Further high-quality research is needed to draw definite conclusions about berberine's effectiveness in reducing weight and BMI.
How Berberine May Work for Weight Loss
Berberine's potential weight loss benefits stem from its impact on insulin and glucose. Insulin not only manages blood sugar but also regulates fat and protein metabolism.
Dr. Layth Tumah explains that insulin resistance causes cells to become inefficient in removing sugar from the blood, despite normal or high insulin levels. Chronic exposure to high insulin levels, an anabolic hormone, can affect weight and metabolic syndrome.
Berberine interacts with multiple targets at a cellular level, impacting more than one disease at a time by changing how cells work. Specifically, berberine may:
- Improve insulin sensitivity: Promoting better movement of glucose into cells.
- Impact glucose utilization: Regulating the anabolic effect of insulin and minimizing fat accumulation.
- Activate AMPK: Berberine also activates an enzyme called AMP-activated protein kinase (AMPK). AMPK exists in every cell. Its primary job is to regulate metabolism, helping manage how your body breaks down and uses energy. But AMPK can also influence body fat composition, and it plays a critical role in regulating your appetite.
How to Take Berberine for Weight Loss
Berberine supplements are available in various forms, including pills, powder, gummies, and drops. It is crucial to consult with a healthcare provider before starting berberine, as it can interact with certain medications.
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Dosage: Dr. Tumah recommends starting with a low dosage and gradually increasing to 500 milligrams up to three times a day, once you know how you react to berberine.
Timing: Berberine supplements are best taken before or in between meals.
Effectiveness of Berberine
While preliminary information suggests berberine may aid in weight loss, it should be taken with a grain of salt. More research is needed to fully understand its impact on weight.
A recent umbrella review of 11 meta-analyses revealed that berberine significantly affects factors like blood glucose levels, insulin resistance, and body composition compared to controls.
Risks and Side Effects
The most common side effects of berberine include:
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- Nausea
- Abdominal discomfort
- Constipation
- Diarrhea
Reducing the dose can help ease these side effects. Berberine is not recommended for pregnant or breastfeeding women, children, or babies.
Berberine vs. Ozempic
Some have dubbed berberine "nature's Ozempic," but this comparison may be exaggerated. While Ozempic slows down digestion, berberine helps control how the body breaks down and uses energy. Ozempic is more effective than Berberine. Berberine is a natural support supplement and not a replacement for prescription medications.
Unlike Ozempic, berberine is a dietary supplement and has not undergone the FDA approval process for weight loss. Consequently, there is less evidence supporting berberine's weight loss capabilities compared to Ozempic.
Berberine vs. Metformin
Metformin is a commonly prescribed medication for lowering blood sugar levels in people with type 2 diabetes. Berberine can also reduce blood sugar levels, leading some to question whether it can be used as an alternative.
Research on berberine's effectiveness in lowering blood sugar levels compared to metformin is limited. Metformin is FDA-approved for type 2 diabetes, while berberine is not. Early research suggests that metformin may be more effective at managing diabetes than berberine. A study on mice found that metformin was better at controlling blood sugar levels, while berberine was more effective at reducing high cholesterol and obesity.
Potential Drug Interactions
Berberine may interact with several medications, including:
- Cyclosporine
- Statins
- Anti-tumor medications
- Pain relievers (e.g., acetaminophen)
- Blood thinners (e.g., warfarin)
- Medications that cause drowsiness or sedation
- Anti-diabetic drugs
It is essential to consult with a healthcare provider before taking berberine to avoid potential drug interactions.
Berberine and Liver Health
Some research suggests that berberine may enhance liver health and lower inflammation in the liver, potentially treating non-alcoholic fatty liver disease. However, other research indicates that berberine may hinder certain liver enzymes involved in metabolizing drugs, potentially impacting their effectiveness or causing negative side effects.
Berberine and Kidney Health
A recent study found that berberine could have a positive effect on people with kidney problems by affecting gut bacteria and stopping the production of harmful gut substances that can worsen kidney disease.
Berberine-Rich Foods
Berberine is found in high concentrations in various plants, including:
- Goldenseal
- Coptis or goldenthread
- Oregon grape
- Barberry
- Tree turmeric
Precautions
Before taking berberine, it is essential to consider the following precautions:
- Pregnancy: Berberine is likely unsafe to take during pregnancy due to potential risks to the fetus.
- Surgery: It is 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.