Researchers are investigating the potential benefits of berberine in promoting weight loss, supporting healthy blood sugar levels, and lowering cholesterol levels. This is what the latest research shows.
Research suggests that berberine can help reduce weight by increasing the brown adipose tissue (BAT). This tissue helps your body burn calories for energy, which could help support a calorie deficit (burning more calories than you consume).
Berberine helps regulate gut hormones, which may support weight loss and treat insulin resistance. Studies suggest taking about 500 milligrams of berberine daily may help balance the diversity of gut microbes.
Several studies suggest that berberine inhibits the genes that allow the body to make new fat cells. Berberine also activates an enzyme in the body called AMP Kinase, which helps with fat burning and reduces the storage of new fat cells.
Berberine affects the hormones leptin and adiponectin. These hormones help regulate appetite and make you feel fuller for longer.
Berberine is available as a capsule, powder, or gummy. However, berberine is poorly absorbed by the body. Look for supplements that contain berberine phytosomes, as the body absorbs these better.
There are no official recommendations for the correct dosage of berberine for weight loss, as it is not yet approved for this purpose. However, many studies on berberine used doses of 500-1,500 milligrams per day.
Some people took berberine in divided doses of 500 milligrams orally two to three times daily for weight loss. Higher doses may increase your risk of stomach-related side effects like nausea, diarrhea, and vomiting.
It’s best to start with a lower dose and see how your body tolerates berberine before increasing the dose. It’s also advised to take berberine with food to reduce stomach pain or other discomfort.
You may need to take berberine for eight weeks up to several months to see a significant benefit in your weight loss. If you are taking other medicines or have other underlying health conditions, it’s best to discuss this first with your healthcare provider.
While generally well-tolerated, berberine may have side effects such as:
- Stomach pain
- Bloating
- Constipation or diarrhea
- Nausea
- Vomiting
- Loss of appetite
Some people have nicknamed berberine “nature’s Ozempic,” claiming it helps curb appetite and can support weight loss.
While more research is needed, some studies suggest berberine has moderate weight loss benefits.
In a 2022 study, participants who took berberine saw a reduction in both weight and fat mass.
In a 2012 study, participants who received about 500 milligrams of berberine three times daily for 12 weeks lost an average of 5 pounds.
Researchers suggest berberine’s weight loss benefit may be linked to its effect on tissues such as brown adipose tissue (BAT), which plays a role in weight regulation and insulin sensitivity.
Despite the potential benefit of berberine for weight loss, berberine is not a substitute for Ozempic (semaglutide). The supplement also works differently from Ozempic. If you are looking to lose weight with medications, consult your healthcare provider.
Berberine is generally safe when used for a short time. There are not enough studies to guarantee its long-term safety, so it’s best not to use it for more than six months at a time without speaking to your doctor.
Also, berberine is not safe for everyone. It may interact with medications like cyclosporine, which you might be taking if you are scheduled for surgery. Other medicines that berberine can interact with include:
- Blood thinners like Coumadin (warfarin) or aspirin
- Blood sugar-lowering drugs, such as Glucophage (metformin)
- Cancer medications like Bosulif (bosutinib)
- Prograf (tacrolimus), which may be prescribed if you are receiving a transplant
If you are currently taking any medication or are in need of a transplant, do not take berberine without first consulting a healthcare provider.
Berberine may also cause brain damage in infants and may be unsafe to take during pregnancy or while breastfeeding.
