Berberine is one of the most studied plant compounds on the shelf today, and in this article we walk through nine berberine benefits that research has looked at, from blood sugar and cholesterol to gut health.
Quick answer: The berberine benefits with the most research behind them are support for healthy blood sugar, insulin sensitivity and cholesterol levels. Early studies have also looked at gut health, weight management, blood pressure and a healthy inflammatory response, but those areas still need larger, longer human trials. Most human studies have used about 1 to 1.5 grams a day, split into smaller doses with meals.
The supplements industry is rife with all sorts of compounds, touted for their outstanding health effects. Sadly, most are ineffective and have little to no scientific backing.
But every once in a while, we come across a compound that shows promise, so researchers study it. With each experiment, scientists find new benefits and uses of the compound.
One such supplement is berberine. Despite its seemingly simple appearance, berberine is potent and has many uses in human health.
Without further ado, let’s discuss nine of its impressive health effects:
1. Supports Healthy Insulin and Blood Sugar Levels
Insulin is a hormone produced and released by the pancreas in response to eating. The hormone plays the essential role of transporting nutrients (primarily glucose) to cells inside the body (1). Thanks to its effects, we maintain normal blood sugar levels and reduce the risk of metabolic issues, such as type 2 diabetes.
Luckily for us, berberine is a compound that appears to help the body manage blood sugar more effectively, which may reduce the need for large amounts of insulin. Research suggests berberine works in a few ways (2):
- Reduced sugar production in the liver
- Improved insulin sensitivity
- Improved glycolysis (breakdown of sugars)
Research in folks with diabetes has also looked at berberine (2, 3). In these studies, taking a gram per day was associated with significantly lower fasting blood sugar levels. If you’re working on your blood sugar, these lifestyle changes for healthy blood sugar levels are a great place to start.
2. Supports Healthy ‘Bad’ Cholesterol Levels
Cardiovascular disease is one of the leading causes of death today. An estimated 659,000 Americans die of heart disease each year (4).
The primary issue with heart disease is that the condition develops slowly over several decades, so most people ignore it until it’s too late. One factor that predicts heart disease are elevated levels of LDL (bad) cholesterol (5). The fatty substance builds up inside our coronary arteries, restricting blood flow to the heart.
Luckily for us, berberine has been studied for its role in healthy cholesterol levels. Research suggests the compound inhibits an enzyme called PCSK9, which may allow us to remove more LDL from the bloodstream (6, 7).
3. Benefits Your Heart
Our heart is an incredible organ that beats an average of two billion times in a 70-year life span, pumping oxygen and nutrient-rich blood.
Maintaining our heart health is essential because, as we saw in the previous point, nearly 700,000 Americans die of heart-related problems each year (4).
Aside from its effects on LDL cholesterol, berberine appears to have other positive effects on the heart (6, 7). For instance, studies have linked berberine to healthier blood sugar and blood pressure, and high levels of both increase the risk of heart disease and failure (2, 8, 9). Because of that, researchers are interested in whether berberine supports long-term heart health, though more long-term studies are needed.
4. May Improve Gut Health
The microbiota refers to the diversity of microorganisms found inside the gut. The mixture of microorganisms includes bacteria (beneficial and harmful), viruses, fungi, and more. A favorable gut environment is linked to improved mental health, lower risk of cardiovascular disease, and improved metabolic functions (10, 11).
Interestingly, berberine might play a role in gut health. The supplement appears to promote the growth and proliferation of healthy bacteria inside the gut.
It’s worth noting that research so far has been done in-vitro (12). We need human trials before concluding, but preliminary findings have been promising. For more on this topic, see the best herbs for your gut, according to science.
5. May Support Healthy Weight Management
In one paper, obese subjects took 1.5 grams of berberine daily, split into three equal doses (13). Aside from lowering blood triglyceride levels in subjects, berberine also led to some weight loss, an average of five pounds per subject. The folks in the study also lost 3.6 percent of their body fat and achieved an average BMI of 27.4.
Researchers don’t yet understand these effects, but one possible mechanism is that berberine reduces insulin levels, which otherwise inhibits fat-burning (2, 14).
6. Supports a Healthy Inflammatory Response
Inflammation is the body’s natural response to infections, injuries, and open wounds. It prevents bacteria from entering the body (such as from an open wound) and can immobilize part of the body to prevent further damage from movement.
The issue is, chronic inflammation, which works in the background, increasing the risk of health issues (15). Common symptoms of chronic inflammation include excessive fatigue, body aches, depression, and unexpected weight gain or loss.
The good news is that berberine appears to have anti-inflammatory effects inside the body (16). As a result, researchers are exploring how the compound may support long-term wellness.
7. Studied for Its Effects on Cell Health
Cancer is a debilitating disease that kills millions of people each year. In the US, cancer is responsible for nearly 600,000 deaths a year (17). The problem with cancer is that countless variations can occur in many parts of the body. Plus, cancer is often diagnosed late, which further exacerbates the issue.
The best thing we can do is lead a healthy lifestyle, eat well, and manage our stress. Scientists are also studying certain plant compounds, such as berberine. Early lab research has looked at how berberine affects the growth of tumor cells (18, 19), but this research is preliminary and berberine is not a cancer treatment.
8. Topical Use for Skin and Burns
Aside from berberine’s internal benefits, the compound also appears to have topical applications. Specifically, it has been studied for burns.
Some early research suggests that a berberine-containing lotion performed similarly to traditional creams for burn care (20). Researchers speculate that these effects might be partially thanks to berberine’s antimicrobial properties.
9. Supports Healthy Blood Pressure
High blood pressure, also known as hypertension, is often called the silent killer. The reason is that many people never realize they are at risk until it’s too late.
The problem with high blood pressure is that it works 24/7, causing excessive pressure inside our arteries. When left untreated, the stress damages blood vessels and organs. Hypertension also increases the risk of early death from cardiovascular disease, heart attack, and stroke (21).
Aside from maintaining a healthy weight and exercising regularly, berberine has been studied as another way to support healthy blood pressure. According to research, berberine may influence blood pressure by increasing intracellular calcium levels and causing vasodilation (widening of blood vessels) (22).
Frequently Asked Questions
How long does berberine take to work?
Berberine is not an instant fix. Most clinical studies measured blood sugar and cholesterol after about 8 to 12 weeks of daily use, so it makes sense to give it a couple of months alongside healthy eating and exercise before judging how it works for you.
Is berberine safe to take daily?
In studies, berberine has generally been well tolerated at around 1 to 1.5 grams a day for several months. The most common side effects are digestive, such as constipation, diarrhea, gas or stomach cramping, and splitting the daily amount and taking it with meals may help. Long-term safety data beyond a few months is still limited.
Is berberine "nature's Ozempic"?
No. That nickname comes from social media, not research. Berberine is a plant compound that appears to work mainly by activating an enzyme called AMPK, which is involved in how cells use energy, and it is not a GLP-1 medication. In the study described above, weight loss was modest (about five pounds on average).
Who should avoid berberine?
Berberine is not recommended during pregnancy or breastfeeding, or for infants. It can add to the effects of blood sugar medications and may change how the liver processes some other medications, such as cyclosporine, so talk to your healthcare provider first if you take any prescription medication.
What should I look for in a berberine supplement?
Look for a label that clearly states the amount of berberine per serving and the form used (berberine HCl is the form used in most studies), along with third-party testing for purity and no unnecessary fillers. Ancient Bliss Berberine provides 1200mg of berberine HCl per serving, plus 100mg organic Ceylon cinnamon, 100mg bitter melon and 50mg green tea extract, with directions of 2 capsules daily. Ancient Bliss products are third-party tested. It is herbalist-formulated and made in the USA.
The Takeaway on Berberine Benefits
From blood sugar and cholesterol to gut and heart health, berberine is one of the more promising plant compounds out there. As with any supplement, check with your healthcare provider before starting, especially if you’re pregnant, nursing, or take medication (berberine can interact with some medications, including those for blood sugar).
