GLP-1 (glucagon-like peptide-1) medications are as popular as ever for weight loss. If you are looking for a similar, but more natural way to lose weight, you may have come across berberine — a supplement commonly referred to as "nature's Ozempic."
Despite claims that berberine has health effects similar to GLP-1s, there is no conclusive evidence yet.
"There needs to be more gold-standard, randomized, controlled clinical trials to understand the true potential of berberine," says Dana Ellis Hunnes, PhD, MPH, RD, a UCLA Health senior clinical dietitian. "Right now, it's considered a dietary supplement as opposed to a tried-and-true medication."
That doesn't mean that researchers aren't working to understand the true potential of berberine — which may go far beyond weight loss.
4 possible health benefits of berberine
Berberine, a compound found in certain plant species, such as goldenseal, Oregon grape and barberry, has long been used in Eastern medicine. In the rest of the world, berberine is just now being widely recognized for its potential effects on heart, digestive and metabolic health.
The possible health benefits of berberine may include:
1. Helps with weight loss
Berberine works differently than GLP-1 drugs, which mimic the effects of the GLP-1 hormone to regulate appetite and digestion. Berberine works by triggering the enzyme AMPK (adenosine monophosphate-activated protein kinase) that controls metabolism and energy.
"Activating that enzyme increases fat burning and reduces the amount of fat you store," Dr. Hunnes says. "Berberine may also enhance brown adipose tissue, a type of body fat that plays a role in calorie burning."
Preliminary research shows that berberine may significantly reduce weight, BMI (body mass index) and waist circumference in people with a BMI in the overweight range (25-29.9). In studies, participants who saw a reduced BMI and waistline took 1 gram of berberine daily. Weight loss occurred after taking berberine for at least eight weeks.
Most experts agree that the amount of weight you can lose with berberine is unclear, and evidence is inconclusive.
2. Improves heart health
Berberine has anti-inflammatory properties that may affect cardiovascular risk factors — especially in people with impaired metabolic health or a BMI above the healthy range. Berberine's effects on two risk factors in particular — high triglycerides and high cholesterol — have received attention.
Studies show that berberine significantly lowers triglycerides — high levels are associated with obesity, metabolic syndrome and Type 2 diabetes or prediabetes. Berberine was also found to improve LDL (bad) and HDL (good) cholesterol levels in people whose levels are abnormal. Experts suggest that after consuming berberine, your body may absorb less cholesterol while getting rid of more cholesterol through your bowel movements.
After looking at studies involving more than 4,600 patients, researchers also found no difference between using berberine or statins — cholesterol-lowering medication — to improve LDL, HDL or total cholesterol. Using berberine with statins may significantly reduce cardiovascular diseases without any additional adverse effects.
"If this early research is correct, it means berberine may help lower the risk for heart disease, which is the leading cause of death in the United States," Dr. Hunnes says. "It also offers a possible option for people who don't want to take or cannot tolerate statins."
3. Lowers blood sugar levels
Berberine may lead to improvement in insulin sensitivity, reducing fasting blood glucose and insulin levels significantly in people who have a fasting glucose of 100 or higher.
"Some research shows that berberine may be as effective as metformin — an oral medication people use to help control blood sugar," Dr. Hunnes says. "With more data, we may be able to say that berberine helps decrease the risk of developing Type 2 diabetes."
Studies that looked at the effect of berberine in people with type 2 diabetes suggest that berberine has a glucose-lowering effect. So far, there's no evidence that it causes adverse effects or increases the risk of hypoglycemia (low blood sugar).
4. Restores healthy digestion
Berberine may also have a positive effect on the microbiome. Some experts suggest it may help support a healthier microbiome in people with gastrointestinal ailments and inflammatory bowel diseases.
By helping to regulate the microbiome, berberine may also affect other chronic diseases. Research on animals shows that berberine may slow the progression and reduce the effects of several conditions including:
"The microbiome is connected to everything," Dr. Hunnes says. "Any regulation of the microbiome is going to have a ripple effect."
Considerations and possible side effects of berberine
While there is great potential with berberine, don't just assume it is safe because it’s a dietary supplement that's readily available.
"There are limitations in the research," Dr. Hunnes says. "There are currently not enough high-quality studies with large sample sizes that reflect the broader population."
Things to consider include:
- Side effects: Berberine may have gastrointestinal side effects including nausea, pain, bloating and diarrhea. Headaches have also been reported.
- Medication interactions: Berberine may interact with certain medications, specifically anti-rejection drugs taken after an organ transplant. If you are already taking diabetes medication, berberine could make the drug more potent.
- Pregnancy and breastfeeding: Berberine can be harmful to infants because it can cause a buildup of bilirubin — a waste product typically processed by the liver. When left untreated, high levels of bilirubin can damage the baby's brain and liver.
Dr. Hunnes recommends speaking to your primary care physician or a pharmacist before taking berberine. "I also recommend talking to a dietitian," she adds. "Our area of expertise is helping people find realistic and safe ways to meet their health goals."
