Does Berberine Help with Weight Control?
When you want to lose weight, it's easy to jump on the next quick-fix diet plan, but the truth is that diets don't work. Around 95% of people who lose weight on a restrictive weight loss plan regain it (and then some) in a year or two.
For sustainable weight loss and maintenance, you must address the root causes of excess weight, including lifestyle habits and metabolic health. Instead of skimming the surface and only addressing the symptom (excess weight), functional medicine works to uncover and address the deeper contributors.
"For sustainable weight loss and maintenance, you must address the root causes of excess weight, including lifestyle habits and metabolic health."
Well-known for supporting metabolic health, berberine is a plant compound that can help support a healthy weight and body composition. With the U.S. experiencing the highest rates of overweight and obesity in history, we need this helpful and safe tool.
"Well-known for supporting metabolic health, berberine is a plant compound that can help support a healthy weight and body composition."
Today's article will dive into berberine and how to use it to support weight control. Keep reading to learn more about:
- What is berberine?
- The science behind berberine for weight loss
- How long does it take for berberine to work for weight loss?
- How much berberine for weight loss? (Berberine dosages)
- Liposomal Berberine Supplement
What is Berberine?
Berberine is an alkaloid compound found in various herbs, including turmeric and Oregon grape. Berberine-containing herbs have a long history of use in Chinese and Ayurvedic medicine, along with modern research on their antimicrobial actions and reduction of cardiometabolic risk factors. (Source 1)
As a supplement, berberine has beneficial effects on:
- Blood glucose levels
- Blood lipid levels
- Insulin resistance
- Inflammatory markers
- Gut health and microbiome (Source 2)
Berberine and Weight
Because of the benefits to metabolic health, berberine may also influence weight. A growing body of research supports this connection.
It's important to note that most of the studies evaluating weight changes with berberine are done in people with preexisting conditions like type 2 diabetes and polycystic ovarian syndrome (PCOS.)
In a meta-analysis of 12 studies, berberine supplementation correlates with a moderate (but statistically significant) reduction in body weight, body mass index (BMI), and waist circumference. (Source 3)
In another meta-analysis, researchers analyzed 21 studies in terms of weight with significant results. When participants were given berberine instead of a placebo, weight and BMI decreased in people categorized as overweight and those with type 2 diabetes and non-alcoholic fatty liver disease (NAFLD.) (Source 4)
How Long Does It Take for Berberine to Work for Weight Loss?
According to research, at least eight weeks of berberine use is required to see changes in weight, BMI, and waist circumference. Although, you may see enhanced results with more prolonged use. (Source 4)
From a functional medicine perspective, combine berberine use with personalized nutrition and lifestyle change to support long-term weight management. Always discuss supplements with your functional medicine provider, especially if you take any medication or have a medical condition.
"From a functional medicine perspective, combine berberine use with personalized nutrition and lifestyle change to support long-term weight management."
How Much Berberine for Weight Loss?
In the meta-analysis of 21 studies mentioned above, significant weight and fat loss benefits were observed at a dose of 1 gram (1000mg) daily. One gram is also the dose where significant blood sugar-balancing effects are seen. (Source 4)
However, lower dosages may have benefits as well. Just 300 mg per day down-regulates genes that affect adipocyte (fat cell) function and helps slow the growth of adipose (fat) tissue. And 500 mg per day helps shift the microbiome in a way that regulates gut hormones and positively affects metabolism. (Source 4)
Liposomal Berberine
Most berberine research uses conventional berberine supplements, a powdery extract in capsules. Berberine extract, on its own, has poor water solubility and poor absorption. (Source 5)
Additionally, while some studies report no adverse effects from berberine, other studies report gastrointestinal symptoms, such as nausea, constipation, and diarrhea, are common, especially at higher doses. (Source 2)
Core Med Science solves the issues of poor absorption and GI side effects with Liposomal Berberine. The liposomal preparation enhances berberine absorption and allows you to take a smaller dose. Each capsule contains 300 mg of high-quality berberine and 100 mg of alpha lipoic acid, a potent antioxidant supporting metabolic health.
Weight management often requires mindset transformation and a new way of relating with yourself and your daily habits. As you discover the root causes of excess weight and work to support your body in releasing it, berberine can help.
References:
- https://examine.com/supplements/berberine/
- Li, Z., Wang, Y., Xu, Q., Ma, J., Li, X., Yan, J., Tian, Y., Wen, Y., & Chen, T. (2023). Berberine and health outcomes: An umbrella review. Phytotherapy research : PTR, 37(5), 2051-2066. Abstract: https://pubmed.ncbi.nlm.nih.gov/36999891/
- Asbaghi, O., Ghanbari, N., Shekari, M., Reiner, Ž., Amirani, E., Hallajzadeh, J., Mirsafaei, L., & Asemi, Z. (2020). The effect of berberine supplementation on obesity parameters, inflammation and liver function enzymes: A systematic review and meta-analysis of randomized controlled trials. Clinical nutrition ESPEN, 38, 43-49. Abstract: https://pubmed.ncbi.nlm.nih.gov/32690176/
- Zamani M, Zarei M, Nikbaf-Shandiz M, Hosseini S, Shiraseb F, Asbaghi O. The effects of berberine supplementation on cardiovascular risk factors in adults: A systematic review and dose-response meta-analysis. Front Nutr. 2022;9:1013055. Published 2022 Oct 14. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9614282/
- Duong TT, Isomäki A, Paaver U, et al. Nanoformulation and Evaluation of Oral Berberine-Loaded Liposomes. Molecules. 2021;26(9):2591. Published 2021 Apr 29. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125214/