Berberine for Weight Loss: Side Effects and Other Health Benefits

Berberine is a chemical compound found in certain plants such as barberry, Phellodendron, Oregon grape, goldenseal, and goldthread. It has been used for centuries in Chinese and Ayurvedic medicine practices.

Berberine has become popular, especially in the last five to ten years, due to its effects in treating diabetes, obesity, inflammation, heart conditions, gut health, and more. Some on social media have suggested that it has actions similar to GLP-1 weight loss drugs like Semaglutide and even called it nature’s Ozempic or Wegovy. This article will cover more about berberine, how it can help with weight loss and overall health, and how to use it safely today.

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What is Berberine?

Think of berberine as the maple syrup of a Canadian tree. However, instead of tasting sweet and spiking your blood sugar, it helps to reduce it. Berberine (i.e., The “Wonder Molecule”) is an element of many plants found in wetter climates such as Washington state, California, and parts of China and India.

The use of berberine for medical purposes traces back nearly 3,000 years ago in Chinese and Ayurvedic medicine as an over-the-counter treatment for bacterial diarrhea. The most potent forms of berberine are found in oral supplements and drops; however, new research in 2022 supports the use of transdermal berberine to be just as effective and safe.

How Does Berberine Work?

One of berberine's main properties is its ability to activate AMPK (AMP-activated protein kinase). As your body attempts to regulate blood sugar and energy levels, the AMPK signaling pathway becomes the main driver in maintaining homeostasis. For example, if your body does not have enough energy, AMPK signals turn on energy-producing systems by promoting fat oxidation and increased glucose uptake by the cells, boosting overall metabolism.

Berberine promotes the activation of AMPK, increasing the body’s ability to reduce circulating blood sugar and cholesterol levels and turn on energy-burning systems. This is why scientists believe berberine supplementation to be a helpful treatment approach in conditions like diabetes, hyperlipidemia, and obesity.

Berberine and Weight Loss

Research suggests that berberine promotes weight loss while lowering blood sugar and inflammation. A 2020 meta-analysis revealed significant body mass index (BMI) and waist circumference reductions, possibly linked to its ability to activate AMPK, an enzyme that boosts metabolism.

Berberine may improve insulin resistance and reduce blood glucose levels, as demonstrated by a 2010 study on patients with type 2 diabetes. The study also noted lowered triglycerides and hemoglobin A1C without harming liver function. Berberine also supports weight loss by improving gut health, appetite control, and heart health.

Here are how berberine can help with fat loss and overall weight management:

1. Improves Insulin Sensitivity: Decreased sensitivity to insulin causes weight gain by promoting more fat-storing hormones to circulate in your body. Berberine has been shown to reduce insulin sensitivity by keeping blood sugar levels down, especially after eating a high-carb meal, which may support a healthy body weight.
2. Reduces Appetite: It is possible for our hunger cues to be off, causing unnecessary binges or moments of unmindful eating. Berberine has been shown to reduce appetite and improve feelings of satiety throughout the day.
3. Positively Influences Intestinal Bacteria: A healthy gut is key to improving overall health, reducing inflammation, and managing metabolism. Berberine helps by killing the harmful bacteria within our gut while stimulating the growth of the good bacteria.
4. Lowered Fat Formation: Studies have shown a reduction in fat-forming cells due to the acceleration of glucose and fat oxidation processes.

Berberine can assist with weight loss for those with a BMI over 30; however, the most benefits are seen when combined with a healthy diet and exercise.

If your goal is to lose weight and maintain a healthy weight for as long as possible, then addressing your nutrition and exercise routine will further enhance the effects of berberine while also helping you keep the weight off for good.⁷

Most research studies have found an effective dosage for weight loss to be between 300 and 500 mg taken three times per day (or up to 1500 mg daily) to see results while avoiding adverse reactions as much as possible. Participants in these studies lost about five pounds on average and 3.6% body fat when they took berberine at this dosage for at least 12 weeks.

Other Health Benefits of Berberine

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Berberine's benefits go beyond weight loss. It appears to be a “wonder molecule” for treating many metabolic health conditions.

1. Obesity: By reducing insulin sensitivity and increasing glucose and fat metabolism, berberine supplementation has effectively reduced obesity within three months.⁷
2. Type 2 Diabetes: Fasting glucose levels have been found to significantly decrease both during the day and directly after eating a high-carb meal in those who supplement with berberine daily.
3. Metabolic Health: Many studies have found berberine to help significantly lower the levels of total cholesterol, triglycerides, and LDL while also improving healthy gut bacteria, which all help to prevent metabolic diseases.
4. Prevent Heart Disease: Berberine may help prevent heart disease by reducing high cholesterol levels that cause blockages of arteries and increasing cardiac muscle's contractile efficiency to improve overall function. This has even been seen in patients currently struggling with heart failure.
5. Non-Alcoholic Fatty Liver Disease (NAFLD): Berberine is an effective treatment for fatty liver disease. It increases fat and glucose metabolism while reducing the formation of fat cells and triglycerides in the body. Some may ask,” Can berberine damage the liver?” but research suggests that the opposite may be true.
6. Excessive Androgens (testosterone): Berberine has become a popular treatment for conditions such as polycystic ovarian syndrome (PCOS) due to its effects on reducing high levels of free and total testosterone.
7. Pregnancy and Fertility: Women who struggle with PCOS have found benefits from berberine as it helps balance hormone profiles that cause infertility.
8. Antioxidant and Anti-Inflammatory: A few studies have found berberine to act as an antioxidant within the gut microbiome, helping reduce inflammation that causes chronic disease and metabolic syndrome.

<p class="pro-tip"><strong>Keep reading: </strong> <a href=grapes-weight-loss>How to Include Grapes in Your Weight Loss Diet</a>.</p>

Foods That Contain Berberine

You won’t find berberine in many everyday foods as it primarily comes from medicinal plants: 

• Goldenseal
• Goldenthread
• European barberry
• Oregon Grape
• Phellodendron

Berberine Dosage

The most recommended and studied dosage of berberine is 500mg, taken three times daily by ingesting a capsule or other oral supplements, such as a powder. As always, speaking with your medical provider before starting any supplement is important to make sure it will support your goals and help treat your medical conditions. This is especially true for anyone currently taking blood sugar-lowering medications.

It is also essential to read the label of the specific supplement, as not all supplements come in the same dosage amounts per capsule. Most research studies have found that 1500 mg daily has positive effects with very few adverse effects.

How Long Does Berberine Take to Work?

Research studies have found that daily supplementation with berberine takes several weeks to several months before significant results for weight loss and other health benefits are seen. However, it is important to remember that fast weight loss is not sustainable or healthy, and it is better to have a gradual approach when striving for sustainable weight loss.

Berberine is not necessarily a fast-acting or quick-fix for those needing to lose weight, as it takes several months for individuals to experience significant results. However, research studies find that the effects of berberine are enhanced when supplementation is combined with lifestyle changes such as eating a healthy diet and engaging in regular physical activity such as walking, strength training, etc.

When your body needs energy, AMPK (a protein) activates to burn circulating blood glucose into ATP. Berberine is used to help lower blood sugar because it increases the effects of AMPK on fat metabolism and glucose uptake in the body. When following the recommended dosage of 500mg taken three times daily,  most individuals will start seeing positive effects in about three months.

Side Effects of Berberine

Researchers continue to find berberine supplementation in dosages of less than 2000 mg a day to be very safe with minimal side effects; however, some adverse reactions may happen when taking any supplement or medication. 

Some adverse side effects of berberine include:

• Stomach pain
• Diarrhea, gas, and constipation
• Dizziness
• Confusion
• Irregular heartbeat
• Sweating
• Shaking
• Hunger

Berberine is safe to take with certain herbal supplements; however, there are cases in which combining berberine with another drug or supplement may be harmful. For example, supplements that increase your risk for bleeding or are natural blood thinners may be dangerous when taken in combination with berberine, as berberine has been found to slow down the process of blood clotting.

Take caution or avoid berberine altogether if you are taking chemotherapy drugs or diabetic sulfonylureas, as berberine will reduce the effects of these drugs. Consult your primary doctor before taking a berberine supplement to ensure it is safe for your specific situation.

Who Should Avoid Taking Berberine?

There are just a few situations in which individuals should avoid taking berberine. For example, those on oral chemotherapies, immunosuppressants, and certain diabetes medications should avoid berberine as it may negatively impact the effects of these medications. It is also not advised to take berberine while pregnant or breastfeeding as it may lead to brain damage in babies with jaundice.

If you are unsure if berberine is safe for you, especially in combination with your other supplements and medications, talk to your doctor before adding berberine to your routine.

Frequently Asked Questions

How Much Weight Can You Lose Taking Berberine?

The amount of weight loss you may experience while taking berberine will differ from other individuals depending on your genetics, co-morbidities, and lifestyle habits (i.e., diet and exercise). However, research studies have found three months of supplementation with 1500 mg a day causes an average weight loss of five pounds and 3.6% body fat.¹²

Is Berberine an Alternative to Prescription Medications?

Berberine may be a safe alternative to prescription medications for reducing blood sugar, body fat, waist circumference, and cholesterol levels, possibly as effectively as metformin. Always check with your doctor before stopping any medications or taking any vitamins to lose weight.¹⁶

Does Berberine Have Antioxidant and Anti-Inflammatory Effects?

Yes, berberine has been found to have antioxidant and anti-inflammatory properties, especially within the gut microbiome.¹⁸

Is it Safe to Take Berberine to Lose Weight?

Berberine is a safe and effective supplement for weight loss and reducing obesity when taken for several months and combined with diet and exercise. However, those with a BMI more than 30 may experience weight loss effects from taking berberine alone. It’s best to speak with your healthcare provider for medical advice before starting any dietary supplements that help with weight loss

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