Berberine has been around for ages, but it has gotten a lot more press lately as a possible weight loss aid. Sometimes called "Nature's Ozempic," this herbal supplement is reported to decrease blood sugar, curb cravings, and shed pounds.
How does berberine work?
Berberine works in several different ways, which probably explains why it has been linked with so many benefits. It can:
Decrease inflammation in the body
Improve insulin sensitivity
Favorably rebalance the good:bad bacteria in the gut
Regulate cholesterol production in the body
Enhance mitochondrial activity (the "powerhouses" of the cell) -- leading to more energy and better metabolism
What is the evidence? Does it really help with weight loss?
Maybe a little bit. Definitely not as much as some marketing companies claim it will.
The most positive human study in obese (BMI over 30) volunteers involved taking 500 mg of berberine 3x daily for 12 weeks. The participants lost about 5 pounds during that time.
However, other studies showed no (or minimal) weight loss despite taking berberine consistently. So it's not clear whether berberone will decrease body weight, although it does seem to have other benefits.
What else can berberine help with?
Berberine has decent evidence for helping blood sugar regulation. It can be very effective in people with diabetes, as an adjunct or even a replacement for diabetes medication.
Berberine might help lower cholesterol levels. It might help rebalance hormones in people with PCOS (polycystic ovarian syndrome). It has been used in Ayurvedic and Chinese medicine to decrease inflammation and even to fight infections.
What's the downside of berberine?
With all these potential benefits, it seems silly not to try taking berberine, right?
Well, that depends. Other than "wallet toxicity" (I.e., spending money on something that may or may not work for you), consider these possible side effects:
Nausea
Stomachache
Constipation or diarrhea
Gassiness
Blood sugar going too low (possibly)
Furthermore, it is not recommended in pregnancy, and it may interfere with certain prescription medications.
But overall, it is a fairly well-tolerated supplement, and since it's been around for a long time, lots of people are comfortable trying it.
What dose should you take?
If you are planning to try berberine for weight loss and appetite regulation, know that most of the studies used doses of at least 1 gram daily (1000 mg). 500 mg three times daily seems to be a common dosage. And most of the studies had participants taking it for at least 8 weeks.
Please be advised, this article is for informational and educational purposes only, and is not medical advice.
Wishing you lots of health and happiness,
Nicole
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