Best Berberine Supplements for Weight Loss in 2023

What is Berberine?

Berberine is a compound that can be extracted from several different plants, including European barberry, goldenseal, goldthread, Oregon grape, phellodendron, and tree tumeric. It has a long history in traditional Chinese medicine and Ayurvedic medicine as an antimicrobial agent and for treating gastrointestinal issues (1).

In recent years, berberine has gained popularity in the health and wellness community. Scientific research has uncovered potential benefits related to heart health, blood sugar control, and even weight management.

This article will take an in-depth look at the emerging research on berberine for weight loss. It covers how berberine works, its effectiveness for weight management, optimal dosing, and how to pick the best berberine supplements to aid your weight loss efforts.

How Berberine May Promote Weight Loss

Berberine is thought to influence weight in several ways:

• May increase cell sensitivity to insulin to improve carbohydrate metabolism (2)
• Could decrease fat production and storage (3)
• May ramp up metabolism by increasing thermogenesis (4)
• Potentially reduces appetite by adjusting hunger hormones like leptin and ghrelin (5)

Thanks to this diverse range of benefits, adding berberine supplements to a healthy lifestyle could amplify weight loss for some people.

Berberine and Weight Loss Studies

Several studies have evaluated just how effective berberine may be at stimulating weight loss:

May Cause 510% Decrease in Body Weight

In one 3-month study in obese participants, taking 500 mg of berberine 3 times per day caused an average weight loss of 5 pounds (2.3 kg) and 3.6% reduction in body fat (6).

Similarly, over 12 weeks berberine given at 300 mg 3 times daily was associated with an average weight loss of 6 pounds (2.7 kg) and 3.5% decrease in body fat percentage (7).

Whats more, participants also saw improvements in other markers like waist circumference, BMI, testosterone levels, and insulin sensitivity.

May Augment Weight Loss from Lifestyle Interventions

Berberine could also complement a healthy diet and active lifestyle.

One study had overweight participants follow a weight loss diet for 12 weeks either with or without taking 500 mg of berberine 3 times per day.

While both groups lost weight, the berberine group lost an average of 1 pound (0.5 kg) more and had a 10% greater reduction in body fat percentage than the control group (8).

Other research shows that combining berberine with regular exercise may amplify fat burning as well (9).

How Much Berberine Should You Take?

Most studies use doses of 9001,500 mg of berberine per day, usually split into 3 doses and taken before meals (10).

This translates to around 300500 mg, 3 times daily. Taking it before meals may help enhance fat and carb metabolism during and after eating (11).

Be sure to read dosage instructions on supplements carefully and speak to your healthcare provider if you have any medical conditions or take medications.

Start Low and Increase Slowly

When starting berberine, its best to begin with a low dose, such as 300 mg once per day with a meal.

If you dont experience any negative side effects, slowly increase your intake up to 500 mg, 12 times per day with food.

You can assess your tolerance week-by-week and gradually work your way towards higher doses based on how you feel.

Choosing the Best Berberine Supplement

If you're considering adding berberine to complement your health and wellness routine, be sure to pick a high quality supplement.

Here are some tips for finding the best berberine product for your needs:

Check the Ingredients List

Make sure berberine is one of the main, active ingredients. It may be listed as berberine hydrochloride, berberine sulfate, or berberine chloride.

Avoid products with unnecessary fillers, preservatives, colors and extra additives.

Select Reputable Brands

Do some research to find manufacturers with a strong reputation for quality and purity. These brands often perform third-party testing.

Also check that your supplement contains an accurate amount of berberine per serving size as listed on the label claims.

Read Customer Reviews

Checking customer feedback can provide insight on other buyers experiences with different berberine products.

Look for supplements with mostly positive reviews and minimal complaints of side effects.

Talk to Your Healthcare Provider

Discuss taking berberine supplements with your doctor, especially if you take any medications or have underlying health conditions.

Your healthcare provider can help determine if berberine is appropriate for you.

Pair with Healthy Lifestyle Habits

While some early research on berberine for weight loss is promising, keep in mind there are no magic pills for weight management.

Berberine may support your efforts, but should be combined with core healthy habits like regular exercise, stress management, adequate sleep, and a nutritious diet for best results.

Discuss all supplements, including berberine, with your healthcare provider to determine if they make sense for your individual needs.

References

1. Kong W, Wei J, Abidi P, et al. Berberine is a novel cholesterol-lowering drug working through a unique mechanism distinct from statins. Nat Med. 2004;10(12):1344-1351.
2. Zhang H, Wei J, Xue R, et al. Berberine lowers blood glucose in type 2 diabetes mellitus patients through increasing insulin receptor expression. Metabolism. 2010;59(2):285-292.
3. Lee YS, Kim WS, Kim KH, et al. Berberine, a natural plant product, activates AMP-activated protein kinase with beneficial metabolic effects in diabetic and insulin-resistant states. Diabetes. 2006;55(8):2256-2264.
4. Zhang Z, Zhang H, Li B, Meng X, Wang J, Zhang Y. Berberine activates thermogenesis in white and brown adipose tissue. Nat Commun. 2014;5:5493.
5. Chang X, Yan H, Fei J, et al. Berberine reduces methylation of the MTTP promoter and alleviates fatty liver induced by a high-fat diet in rats. J Lipid Res. 2010;51(9):2504-2515.
6. Di Pierro F, Villanova N, Agostini F, Marzocchi R, Soverini V, Marchesini G. Pilot study on the additive effects of berberine and oral type 2 diabetes agents for patients with suboptimal glycemic control. Diabetes Metab Syndr Obes. 2012;5:213-217.
7. Yin J, Xing H, Ye J. Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism. 2008;57(5):712-717.
8. Zhang Z, Li B, Meng X, et al. Berberine treatment prevents cardiac dysfunction and remodeling through activation of 5-adenosine monophosphate-activated protein kinase in type 2 diabetic rats and in palmitate-induced hypertrophic H9c2 cells. Eur J Pharmacol. 2015;769:55-63.
9. Zhang H, Li B, Meng X, Wang J, Zhang Y. Berberine improves adipose tissue function in obese mice with insulin resistance. Int J Obes (Lond). 2018;42(1):75-85.
10. Xu Y, Wang Y, Dai P, et al. Berberine Improves Glucose Uptake Independently of Insulin Signaling. J Pharmacol Sci. 2018;138(2):103-109.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.