A Complete Guide to Berberine – Benefits, Risks, and More
Not all supplements are created equally. Some are completely false advertisements while others can have a huge impact on health. Berberine is one such compound. It has recently received a lot of attention, particularly on social media.
What exactly is berberine though? Are there any science-based benefits to this compound? Does berberine have any risks? Find out everything you need to know about this today in this complete guide.
What is Berberine
Berberine is a naturally occurring plant component found in many different species, including tree turmeric, Oregon grape, Chinese gold thread, European barberry, and many more. In some ways, it is similar to turmeric in that it has a bright yellow color.
It contains an alkaloid, which is a nitrogen-containing property that can have pharmaceutical benefits in the body. Berberine has a long history in traditional Chinese medicine and has been used for thousands of years. In recent times, there have been many suggested benefits to address certain health issues.
Claims
Some of the proposed benefits of berberine include reducing blood sugar, increasing cardiovascular health, and promoting weight loss. Others claim that it is good for mental health and can even prevent fatty liver disease. Many however are interested in its weight loss properties. In fact, people on social media have been calling it nature’s Ozempic. Are any of these claims true? Let’s find out.
Science-Based Benefits
Here are what different studies say about certain benefits of berberine. It is important to find scientific studies to support any claims about any trending product. While some claims are overhyped, others have substantial evidence proving benefits. This helps us make informed decisions about ingredients, supplements, and compounds that can affect our overall health and wellness.
Managing Blood Sugar
Studies have actually shown that berberine can help reduce blood sugar, especially in people with type 2 diabetes. It works by decreasing insulin resistance. Insulin resistance is a phenomenon in which the body stops reacting to normal levels of insulin. Therefore when you eat, the body needs to release more and more insulin to help bring blood sugar levels down to a normal state. By decreasing insulin resistance, cells are more reactive to the hormone insulin.
The study also suggests that berberine can help your body break down sugars and will even decrease sugar production in the liver. There are also benefits to gut health as this compound may also break down carbohydrates in the gut, and can increase good bacteria in your microbiome.
Heart Health
Berberine has been shown to improve your heart health by reducing certain risks. This compound tends to decrease blood triglycerides, increase good cholesterol, and decrease bad cholesterol.
It also inhibits an enzyme, leading to more bad cholesterol being removed from your blood. Plus, high blood sugar levels are risk factors for heart disease. As stated above, berberine helps to lower blood sugar and increases your body’s ability to process and digest sugar effectively.
Weight Loss
Weight loss is one of the most popular benefits berberine is used for. Some studies have shown that when taken daily, it can help reduce weight In fact, a meta-study showed that supplementing with this compound helped reduce overall body weight, BMI, and belly fat.
A potential mechanism by which berberine helps to reduce body fat may be found in this study. It indicates that this compound helps to inhibit the growth of fat cells in the body.
Uncertain Benefits
Other potential claims with berberine include helping to decrease depression, reduce the risk of cancer, lower chances of infection, and reduce oxidative stress and inflammation. However, for now, these studies have only been conducted in test tubes and on animals. These types of studies are difficult to generalize to humans.
Other potential benefits include reducing fatty liver disease. Plus, one very old study found that berberine may reduce the risk of death in people who suffered heart failure. However, these benefits were in a very small study and cannot yet be generalized and proven.
More studies must be made before these claims can be certain. However, these numerous health benefits from berberine seem promising.
Mechanism of Berberine
Surprisingly, berberine has been tested in hundreds of studies. They have looked at this compound at a molecular level. One of the main reasons it has a beneficial effect in humans may be due to its ability to activate an enzyme in cells called AMP-activated protein kinase (AMPK). This enzyme is important in many functions throughout the body, including regulating metabolism and energy levels.
Plus, some studies found that berberine can affect components inside the cell, causing some genes to turn on or off in a beneficial way that can potentially protect against some health conditions.
Potential Risk
Berberine is a compound that is safe for most individuals. Side effects were rarely reported, nor were there any safety problems in most of the studies. Some potential side effects that did occur include bloating, nausea, constipation, or some minor abdominal pain.
Remember to consult a doctor when making changes in your diet, particularly because berberine may affect some medications. You should not take this compound if you are pregnant or when you are breastfeeding, as no studies have been conducted on its effect on child development.
What Berberine Products Are Best
Berberine can be found in many forms, including soft gels, liquids, powders, tablets, and in capsules. It can be found in health stores, drug stores, or online. Some individuals even prefer to make tea out of this compound.
Dosage
Many studies found that people taking 500–1,500 mg per day had beneficial effects. The most common dose is 500 mg three times a day about a half hour before eating a meal.
The Takeaway
Berberine is a very beneficial compound that can be a good addition to your daily intake. It can help manage weight, lower blood sugar, decrease insulin resistance, and improve cardiovascular health drastically. Some other potential benefits include lowering inflammation, improving mental health, and reducing your chances of infection.
Remember that health comes from within. Eat nutritious food, exercise when you can, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.
