When it comes to separating the wheat from the chaff in the world of wellness, it can often be difficult to discern what works, what doesn’t and what could be downright dangerous.
One of the latest trends that has stepped into the spotlight of late is a supplement called berberine, touted as a ‘natural’ alternative to weight-loss medications.
A naturally occurring compound found in several plants, including barberry, goldenseal, Oregon grape, and tree turmeric, berberine has been used in traditional Chinese and Ayurvedic medicine for centuries, primarily for its antimicrobial and anti-inflammatory properties.
More recently, it has gained attention for its potential effects on blood sugar regulation, heart health, and like many things that go viral on the internet, weight loss.
Studies suggest that berberine may offer several health benefits, particularly when it comes to metabolic and heart health. While there is no scientific evidence that it can mimic the effects of weight loss drugs, here’s what the research says it may be able to support.
The potential benefits of berberine
1. Blood sugar control
Berberine has been studied for its effects on type 2 diabetes and insulin resistance. A 2008 study published in Metabolism found that berberine lowered blood sugar levels similarly to metformin, a common diabetes medication. It appears to improve insulin sensitivity and support glucose metabolism, making it a promising supplement for those managing blood sugar levels.
2. Heart health
Research suggests berberine may help lower cholesterol and improve heart health. A study by scientists at the University of South Dakota found that berberine reduced LDL (bad) cholesterol and triglycerides while increasing HDL (good) cholesterol. It also appears to support healthy blood pressure levels, which can reduce the risk of cardiovascular disease.
3. Weight management
Some research indicates that berberine could support weight loss – just not to the degree that influencers may lead you to believe. A 2012 study published in the journal Evidence-Based Complementary and Alternative Medicine found that participants taking berberine for 12 weeks experienced moderate reductions in body weight and BMI. While it’s not a miracle solution, berberine’s effects on metabolism may assist in weight management when combined with a healthy diet and lifestyle.
4. Gut health
Berberine has been found to have antimicrobial properties that can help balance gut bacteria. It has been used traditionally to treat diarrhoea and infections and may support digestive health by reducing harmful bacteria in the gut while promoting beneficial strains.
Where you can find berberine
Berberine is naturally present in several plants (none of which you will find at your local supermarket), but it is commonly sold as a supplement in capsule form.
It’s available in select health food stores, pharmacies, and online retailers. If you have had the all-clear from your GP to take it, be sure to purchase from a reputable brand that complies with the Therapeutic Goods Administration (TGA) guidelines.
The possible side effects of taking berberine
While berberine appears to be generally safe for most people when taken at recommended doses, there are some potential risks and side effects to be aware of.
Gastrointestinal issues: Some people experience stomach cramps, diarrhoea, or constipation when taking berberine, particularly at higher doses.
Interaction with medications: Berberine may interact with certain medications, including blood sugar-lowering drugs, blood pressure medications, and anticoagulants. It is essential to consult with your GP before taking berberine, especially if you are on prescription medication.
Liver function concerns: While uncommon, high doses of berberine over long periods may impact liver function. If you have liver disease, consult your doctor before use.
Pregnancy and breastfeeding: Due to limited research, berberine is not recommended if you are pregnant or breastfeeding.
Is berberine worth taking?
While the research is promising, it’s important to remember that it is not a substitute for prescribed medication or a balanced lifestyle. If you are considering berberine, speak to your GP to ensure it is appropriate for your needs (and won’t interact with any medications you’re on).
Any therapeutic claims about supplements must comply with TGA regulations, so always choose products that meet these standards. With the right approach, berberine may be a beneficial addition to a well-rounded health plan, but as with any supplement, it’s important to use it wisely.
