Spotlight on berberine
Berberine is a dietary supplement making big claims for better health. Does it live up to the hype?
People are using this dietary supplement for its potential to improve their management of diabetes and for weight loss, referring to it as “Nature’s Ozempic”. Unless you’ve been living under a rock, you know that Ozempic is a GLP-1 medication that has proven effectiveness for both diabetes and weight loss.
Berberine also has many well established benefits, though it’s not an approved medication. Berberine is a naturally occurring antioxidant found in plants and has been extracted for use in supplements. Research shows berberine improves blood sugar levels through improved insulin sensitivity and it’s been shown to increase metabolism. More rigorous research is needed but small studies show berberine has helped some people to lose weight.
Other benefits
Berberine has been used for thousands of years in Ayurvedic and Traditional Chinese medicine for its anti-inflammatory qualities. Decreased inflammation can help many body parts and systems from the lining of the gut to improvements in functions of the liver, pancreas, ovaries and kidneys.
Berberine also mitigates inflammation in the heart and may lower both total cholesterol and low density lipoprotein (LDL), otherwise known as “bad cholesterol”. Another heart healthy benefit seen in research trials is lowered blood pressure.
While we need more research to determine whether berberine could be beneficial for weight loss and blood sugars, it’s clear that for many it may improve important markers of health.
Safety and efficacy
Dose recommendations for berberine range from 250-500 mg, taken several times throughout the day. Side effects may include gastrointestinal discomfort like gas, nausea, and constipation which should go away after 3-4 weeks of use. Taking berberine while on blood pressure medications is not recommended due to the possibility of blood pressure going too low.
As always, discuss any supplement you plan to take with your health care provider. When shopping for berberine supplements it is important to look for third party tested supplements; the Food and Drug Administration doesn’t regulate supplements. Talk with your Registered Dietitian to find out more about berberine.
Resources:
The basics of berberine from WebMD
See what studies say about berberine as an antidiabetic compound
Healthline’s take on berberine
Author: Ginny Cooper, dietetic student intern from University of Delaware with editing from Shannon Svikhart, RDN