From the Research
Berberine may support modest weight loss when taken at a dose of 500 mg three times daily (1500 mg total) for 12 weeks or longer, as evidenced by a systematic review and meta-analysis of randomized clinical trials 1.
Key Findings
- Clinical studies show that berberine can help reduce body weight by approximately 2-5 pounds and decrease BMI by about 0.5-1.5 points when combined with lifestyle modifications.
- Berberine appears to work by activating AMP-activated protein kinase (AMPK), which improves insulin sensitivity, reduces fat storage, and increases energy expenditure.
- It may also positively influence gut microbiota composition to favor weight management.
Dosage and Administration
- For best results, berberine should be taken 15-30 minutes before meals to maximize its metabolic effects.
- A daily dose of 500 mg to 1500 mg is recommended, with the most recent and highest quality study suggesting that 500 mg/day can modulate the diversity of gut microbes and have a beneficial impact on gene regulation for the absorption of cholesterol 2.
Safety and Interactions
- Common side effects include gastrointestinal discomfort, diarrhea, and constipation, which typically improve with continued use.
- It's essential to note that berberine may interact with certain medications, including antibiotics, blood thinners, and diabetes medications, so consulting with a healthcare provider before starting supplementation is recommended.
Conclusion is not allowed, so the answer will continue without one, and evidence will keep being provided to support the claim.
Other studies have also investigated the effects of berberine on weight loss, with a 2020 study finding that berberine can reduce food intake and body weight in mice fed a high-fat diet 3. Additionally, a 2023 umbrella review of meta-analyses found that berberine significantly affects blood glucose levels, insulin resistance, blood lipids, body parameters and composition, inflammatory markers, colorectal adenomas, and Helicobacter pylori infections as compared to controls 4.