People are Calling It Nature's Ozempic, But What IS It?
In the last week or so, there has been a surge of interest in Berberine, with some dubbing it "Nature's Ozempic." This botanical compound has gained significant attention as a potential supplement for weight loss, with countless TikTok and Instagram reels being made daily. In one video I came across, a Kardashian-esque weight loss coach and podcaster incorrectly referred to it as a “new supplement.” With all the buzz, it is important to clarify that Berberine is not a new discovery but rather a compound with a long history of use in traditional folk medicine and integrative nutrition. Let’s take a closer look at Berberine and explore its origins, how it works, potential benefits, and what you need to know before you try it. After all, it’s the next “new” supplement (cue eye roll), but it’s also pretty amazing. I should know, since I have used it with many of my clients for over 8 years. but it’s not exactly nature’s Ozempic... it’s its own thing. Let’s dig in!
Disclosure: Some links on this blog contain affiliates. When you buy through one of our links we will receive a commission. This is at no cost to you. Thank you for supporting us and allowing us to continue to bring you valuable content.
About Ozempic
Ozempic is a GLP-1 agonist semaglutide medication used to treat type 2 diabetes. It works by increasing insulin secretion and reducing glucagon secretion, which helps lower blood sugar levels. Other semaglutide drugs include Rybelsus and Wegovy. In the past few years, celebrities and influenc ers have made off-label use for weight loss so popular that drug manufacturers have recently been warning about shortages. Although tirzepatide has been shown to be more effective than semaglutide for weight loss, these drugs remain extremely popular despite the ever-expanding list of side effects and the necessity of long-term use to maintain efficacy. In other words, once you start taking it, you have to keep taking it. Over time, those side effects can add up. One side effect is that these drugs overtax your kidneys, which over time can lead to kidney injury or failure. According to Drugwatch, a patient advocacy organization, there are additional risks to taking these drugs.
Allergic reactions
Harm to a fetus (in pregnant people)
Thyroid cancer
Dizziness
Fatigue
Pancreatic problems including pancreatitis
Gallstones
Hypoglycemia and blood sugar fluctuations
Tachycardia
Reactions at the injection site
According to the manufacturer, people can lose up to 15 percent of their body weight by taking Ozempic. But for people looking to bolster their long-term health, taking a drug like this off-label just doesn’t make sense. Enter berberine.
Understanding Berberine
Origin and Traditional Use
Berberine has been used in traditional medicine practices for centuries and across various cultures. Its earliest recorded use is in ancient Chinese medicine, where it was extracted from several plants, including Coptis chinensis and Phellodendron amurense. In Ayurvedic medicine, the traditional healing system native to India, Berberine was derived from the roots, rhizomes, and stems of plants such as Berberis aristata and Berberis vulgaris.
Valued for its medicinal properties, Berberine is commonly used in traditional Chinese medicine to support gastrointestinal health, address infections, and promote overall well-being. In Ayurvedic medicine, it is employed to support liver function, enhance digestion, and balance energy levels.
The use of Berberine has since extended beyond China and India, finding its way into traditional healing practices in other parts of the world. For instance, Indigenous American people used Berberine-containing plants to treat digestive ailments and infections. In Persian medicine, it was utilized as a tonic for various health conditions. Integrative and holistic practitioners in the West have been using it for decades, which is relatively brief, but still does not Berberine a “new” supplement.
Chemical Composition
Berberine is naturally found in certain plants' roots, stems, bark, and rhizomes. A few common plant sources of Berberine include Oregon grape (Mahonia aquifolium), goldenseal (Hydrastis canadensis), and barberry (Berberis species).
The chemical composition of Berberine contributes to its pharmacological properties and biological activities. It has been studied extensively for its antimicrobial, anti-inflammatory, antioxidant, and anti-diabetic effects. It is a yellow-colored alkaloid that belongs to a larger class of compounds called isoquinolines, which are often used as a sort of “backbone” in pharmaceuticals. Berberine's mechanism of action involves interactions with various cellular targets and signaling pathways, which contribute to its potential health benefits.
Here's another cool thing – Berberine has been found to inhibit an enzyme called protein tyrosine phosphatase 1B (PTP1B), which plays a role in insulin signaling and glucose metabolism. This inhibition can potentially enhance insulin sensitivity and help regulate blood sugar levels. In layperson’s terms, it makes it easier for your body to store blood sugar in muscles, which keeps it from hanging out in the blood and damaging organs, or from being stored in fat cells.
Potential Health Benefits
Blood Sugar Regulation
Berberine has shown promise in helping to regulate blood sugar levels, making it potentially beneficial for individuals with diabetes or metabolic syndrome. Several studies have indicated that Berberine can improve insulin sensitivity, enhance glucose metabolism, and reduce fasting blood sugar levels. Research suggests that Berberine activates an enzyme called AMP-activated protein kinase (AMPK), which plays a crucial role in glucose regulation within cells. By activating AMPK, Berberine helps promote glucose uptake and utilization, thereby supporting blood sugar control. A review of 14 different studies indicated that Berberine is as effective as several different blood sugar drugs including metformin (Glucophage), rosiglitazone (Avandia), and glipizide (Glucotrol).
Cardiovascular Health
Studies have explored the cardiovascular benefits of Berberine, indicating its positive effects on cholesterol levels, blood pressure, and overall heart health. Berberine has been found to reduce total cholesterol, LDL cholesterol (the "bad" cholesterol), and triglyceride levels while increasing HDL cholesterol (the "good" cholesterol). Additionally, it may help lower blood pressure by relaxing blood vessels and reducing inflammation in the arterial walls. These effects, combined with its potential to regulate blood sugar and improve insulin sensitivity, contribute to Berberine's potential as a natural supplement for supporting cardiovascular health.
Digestive Support
Berberine has been studied for its potential benefits in promoting gut health. It exhibits antimicrobial properties, helping to inhibit the growth of harmful bacteria in the gut while promoting the growth of beneficial bacteria, as long as enough fiber and probiotic foods are eaten while taking it. Berberine's anti-inflammatory properties may also help alleviate digestive issues such as inflammation, diarrhea, and irritable bowel syndrome (IBS). It has been investigated for its potential to protect against intestinal permeability ("leaky gut") by preserving the integrity of the gut lining.
Weight Management
Research suggests that Berberine may aid in weight loss and the regulation of metabolism. It has been found to influence various factors involved in weight management, including reducing appetite, inhibiting fat cell growth, and increasing fat burning. Berberine has been shown to activate brown adipose tissue, which is responsible for burning calories to generate heat. Also, it may help regulate the expression of genes involved in metabolism and lipid regulation.
Other Potential Benefits
Beyond the areas just mentioned, Berberine shows promise in various other fields of research. Some studies suggest that Berberine may have a positive impact on cognitive function by enhancing memory and cognitive performance, showing promise as a treatment for neurodegenerative diseases. It has also been studied for its potential hepatoprotective effects, supporting liver health and alleviating non-alcoholic fatty liver disease. Preliminary studies also indicate that Berberine may possess immune-modulating properties, potentially supporting immune system function and promoting overall wellness.
How It Works
Berberine does some very cool stuff in the body, which is why everyone is talking about it now. This is some really nerdy stuff, so bear with me (the coolest thing Berberine does is at the bottom of this section). One of the primary mechanisms is the activation of AMP-activated protein kinase (AMPK), an enzyme involved in cellular energy regulation. Activation of AMPK enhances glucose uptake and utilization in cells, leading to improved insulin sensitivity and blood sugar regulation. Think of it like someone with a key to locked hotel rooms helping blood sugar get a nice comfy bed to sleep on until the body needs it.
Berberine also influences cellular signaling pathways, including the mitogen-activated protein kinase (MAPK) pathway and the nuclear factor-kappa B (NF-κB) pathway, which play key roles in inflammation and immune response. By modulating these pathways, Berberine exhibits anti-inflammatory and antioxidant effects, potentially contributing to its beneficial effects on cardiovascular health, gut health, and liver function.
Berberine has been found to inhibit the activity of dipeptidyl peptidase-4 (DPP-4), an enzyme involved in the breakdown of incretin hormones. By inhibiting DPP-4, Berberine can prolong the action of these hormones, which are involved in regulating blood sugar levels and satiety. Many people report a reduction in appetite while taking it, which is similar to what Ozempic, Mounjaro, and similar drugs are famous for.
Berberine has been shown to interact with and modulate various genes and proteins involved in lipid metabolism, weight regulation, and energy expenditure. These interactions may also contribute to its potential benefits for weight management and metabolic health.
Get 10% off or more on Thorne products here.
Probably the coolest thing about Berberine is how it helps feed your intestinal microbiota by increasing the speed at which your intestines make and shed layers of the mucous membrane that lines them. It sounds kind of gross, but that process improves gut health and helps your “gut bugs” make helpful neurotransmitters like GABA and serotonin!
While the precise mechanisms of action of Berberine are still being learned, the existing research highlights its multi-faceted effects on cellular signaling pathways, enzymes, and gene expression.
Scientific Research on Berberine
Clinical Studies
Numerous clinical studies have investigated the potential health benefits of Berberine, shedding light on its efficacy and safety. One notable study published in the journal Metabolism involved participants with type 2 diabetes. The researchers found that Berberine supplementation significantly reduced fasting blood glucose levels, hemoglobin A1c (HbA1c), and postprandial glucose levels compared to a placebo group. Another study published in the International Journal of Cardiology focused on individuals with congestive heart failure. The results showed that Berberine supplementation improved cardiac function and exercise capacity in the participants.
In a randomized controlled trial published in the journal Diabetes Care, researchers examined the effects of Berberine on metabolic syndrome. The study demonstrated that Berberine supplementation led to improvements in several metabolic markers, including blood pressure, triglyceride levels, and waist circumference.
These clinical studies provide compelling evidence supporting the potential health benefits of Berberine in conditions such as diabetes, cardiovascular health, and metabolic syndrome. Of course, more extensive research, including larger and longer-term clinical trials, is necessary to fully establish the efficacy and safety of Berberine across diverse populations.
Considerations for Use
Dosage and Safety
When considering Berberine supplementation, it is crucial to adhere to recommended dosage guidelines. The typical dosage range for Berberine is around 500-1500 mg per day, divided into two or three doses. However, individual needs may vary. It is a good idea to gradually increase the dosage so your body can get used to it. Otherwise, your blood sugar might get too low, which is not a good thing! Side effects can include intestinal discomfort, gas, bloating, diarrhea, constipation, or stomach upset. These effects are usually mild and transient. In rare cases, allergic reactions or liver toxicity may occur. It is essential to discontinue use and seek medical attention if you experience severe side effects.
While Berberine is generally considered safe for short-term use, long-term safety data is limited. Berberine may interact with certain medications, such as blood pressure-lowering drugs, anticoagulants, and medications metabolized by the liver. It is crucial to check for drug cross-reactions and consult with a healthcare professional before starting Berberine supplementation if you have any underlying health conditions or are taking medications.
Quality and Sourcing
Choosing a reputable brand or source for Berberine supplements is of utmost importance to ensure product quality and safety. Look for supplements that have undergone third-party testing for purity, potency, and quality assurance. Seek out reputable manufacturers that adhere to good manufacturing practices (GMP) to ensure the reliability of the product.
High-quality Berberine is typically sourced from reputable suppliers who follow sustainable and ethical practices. The plant source and extraction methods can influence the potency and purity of the Berberine extract.
Reading customer reviews, seeking recommendations from qualified nutrition professionals or trusted sources, and doing thorough research on the brand and manufacturing processes can help you make an informed decision when purchasing Berberine supplements.
Individual Variations
It should be no surprise that individual responses to supplements, drugs and other substances can vary. Factors such as age, overall health, medication use, and underlying medical conditions can influence the effectiveness and safety of Berberine supplementation. What works for one person may not work the same way for another. While underdosing is no big deal, overdosing can be scary and uncomfortable.
Here are some potential symptoms to look out for:
Nausea
Low blood sugar
Energy crashes
Diarrhea/Constipation
Intestinal discomfort
Consult with a qualified professional if you are thinking about starting on it. They can assess your health situation, provide personalized recommendations, and monitor your progress while considering potential interactions or contraindications.
Keep in mind that supplements should not be seen as a replacement for a balanced diet and a healthy lifestyle. You can’t out-supplement bad choices! Berberine supplementation should be used as part of an overall wellness approach, including proper nutrition, regular exercise, and stress management.
Use Responsibly
Berberine is having its moment in the sun, with social media influencers and mainstream wellness enthusiasts now praising its potential benefits, leading to its surge in popularity. My personal opinion is that Berberine should be used to help regulate blood sugar, rather than be used as a magic weight loss pill. It’s not. Weight loss happens because of a negative calorie balance, which can hinge on many different factors, including activity, exercise, diet, supplements, sleep and stress.
With the growing interest in Berberine, it is essential to approach it with a balanced perspective. While anecdotal reports and testimonials can be compelling, it is crucial to weigh them alongside evidence-based research to understand any supplement's potential benefits and limitations.
Responsible use of Berberine involves considering factors such as dosage, potential side effects, and interactions with medications. Consulting with a nutrition professional as well as your health care provider is a good idea since they can offer personalized guidance based on your specific health needs and circumstances. They can help determine if Berberine is suitable for you, provide recommendations on dosage, and monitor your progress while considering any potential interactions or contraindications.
It's also important to remember that Berberine, like any supplement, should not be viewed as a magic cure-all. It should be seen as part of a holistic approach to health and wellness, complementing a balanced diet, regular exercise, and other healthy lifestyle practices.