How does berberine compare to apple cider vinegar or cinnamon for weight loss?

From the Guidelines

Berberine is generally more effective for weight loss than apple cider vinegar or cinnamon, though all have modest effects at best. According to the most recent and highest quality study, 1, there is no clear evidence that nutrition supplements, including herbs and botanicals like berberine, apple cider vinegar, and cinnamon, are effective for obesity management or weight loss. However, berberine typically shows more consistent results in clinical studies, with average weight loss of 2-5 pounds over 12 weeks when taken at doses of 500mg 2-3 times daily.

Key Points to Consider

• Apple cider vinegar may help with weight loss by improving satiety and slightly reducing calorie intake, with typical recommendations being 1-2 tablespoons diluted in water before meals.
• Cinnamon has the weakest evidence for weight loss, though it may help regulate blood sugar which could indirectly support weight management when consumed at 1-6 grams daily.
• Berberine works primarily by activating AMPK, an enzyme that regulates metabolism and improves insulin sensitivity, while apple cider vinegar's acetic acid may delay gastric emptying and improve glucose uptake.
• All three supplements should be considered adjuncts to diet and exercise rather than primary weight loss strategies, and berberine may cause digestive side effects like diarrhea in some people.
• Always start with lower doses of any supplement and increase gradually to assess tolerance, as recommended by 1.

Lifestyle Interventions for Weight Loss

• A comprehensive weight loss maintenance program that provides at least monthly contact with trained interventionists and focuses on ongoing monitoring of body weight, nutrition, and behavioral changes, as well as participation in high levels of physical activity, is recommended for individuals who have lost weight, as stated in 1.
• Structured, very-low-calorie meals, typically 800–1,000 kcal/day, utilizing high-protein foods and meal replacement products, may increase the pace and/or magnitude of initial weight loss and glycemic improvements compared with standard behavioral interventions, as mentioned in 1.

From the Research

Comparison of Berberine with Apple Cider Vinegar or Cinnamon for Weight Loss

• Berberine has been shown to have a significant influence on body mass index (BMI) and waist circumference, with a combined weighted mean difference (WMD) of -0.29 kg/m2 and -2.75 cm, respectively 2.
• The mechanism of berberine in improving insulin sensitivity and weight loss involves the activation of the 5' adenosine monophosphate-activated protein kinase (AMPK) pathway, which stimulates glycolysis, suppresses adipogenesis, and increases glucose uptake into cells 3, 4.
• In comparison, there is limited research on the specific effects of apple cider vinegar or cinnamon on weight loss, particularly in relation to berberine.
• However, some studies suggest that apple cider vinegar may have a potential role in weight loss by reducing body weight, BMI, and waist circumference, although the evidence is not as strong as that for berberine 5.
• Cinnamon has also been shown to have a potential role in improving insulin sensitivity and glucose metabolism, although its effects on weight loss are not as well-established as those of berberine 3, 4.
• Overall, while berberine appears to have a more established record of efficacy in weight loss and improving metabolic parameters, further research is needed to directly compare its effects with those of apple cider vinegar or cinnamon.

Key Findings on Berberine

• Berberine has been shown to reduce fasting insulin levels, area under the curve (AUC) during an oral glucose tolerance test (OGTT), and serum leptin levels, while increasing serum adiponectin levels 4.
• Berberine also enhances the phosphorylation levels of protein kinase B (PKB/AKT) and glycogen synthase kinase-3β (GSK3β), and increases hepatic glycogen content 4.
• The absorption kinetics of berberine and its impact on glycemia have been studied, with findings suggesting that dihydroberberine may have improved bioavailability and efficacy compared to berberine 6.

Implications for Weight Loss

• Berberine may be a useful adjunct to traditional weight loss therapies, particularly for individuals with insulin resistance or type 2 diabetes 3, 4, 5.
• Further research is needed to fully elucidate the effects of berberine on weight loss and to compare its efficacy with that of other natural products, such as apple cider vinegar or cinnamon.