What is Berberine?
After going viral on TikTok as, "Nature's Ozempic," does this supplement measure up to the hype? Plus, the lesser known postbiotic that could steal the show.
Last summer a little yellow compound that has been used for centuries in Ayurvedic and Chinese medicine, had its big moment1 — 67M views big.
Anointed by TikTok as, “Nature’s Ozempic,” berberine garnered attention for helping to manage Type 2 diabetes with the welcomed side effect of weight loss, just like the pharmaceutical. Yet this supplement was easily accessible to most everyone — without a prescription or the price tag — so you can imagine the appeal.
But the results were far from comparable given that semaglutide, the synthetic analog of human GLP-1 and active ingredient in Ozempic and Wegovy, allowed a user to lose on average 5 to 12 pounds a month or 12% of their body weight. Berberine averaged only two to four pounds.
Before you banish berberine for not being a weight loss wonder, consider this: research indicates that this supplement can be effective for reigning in blood sugar levels, aligning it more closely with the less sexy drug Metformin.
Although Metformin and berberine have slightly different mechanisms of action when it comes to breaking down carbs into glucose, both work to reduce amount of glucose in the bloodstream.
Why does having too much glucose in the bloodstream even matter?
Besides increasing the risk of developing conditions like insulin resistance and diabetes, it can…
create energy imbalances contributing to weight gain
cause fatigue, create mood swings and lower cognition
damage blood vessels leading to heart disease, nerve damage and vision problems
increase oxidative stress leading to accelerated skin aging
Do you have any the symptoms above? Email me for support on all things blood sugar.
What is Berberine?
Berberine is a powerful botanical primarily found in the roots, rhizomes, and stem bark of various plants, including goldenseal, Indian barberry, Oregon grape and Chinese goldthread.
What is it good for?
Traditionally used in Chinese medicine, this clinically-studied compound supports metabolism as well as heart and gut health. It has been shown to:
regulate blood glucose levels (and improve HbA1C)
lower high blood pressure
lower total cholesterol, LDL cholesterol and triglycerides
increase levels of beneficial HDL cholesterol
stimulate fat oxidation
curb appetite and promote weight loss
regulate inflammation and promote microbial balance in the gut
How does it work?
Berberine activates an enzyme called AMP-activated protein kinase (AMPK) which increases glucose uptake in the cells, similar to the way insulin works by reducing the concentration of glucose in the bloodstream.
For the nerds out there, you can read more about how berberine impacts blood sugar, body composition, blood pressure and gut health through a variety of mechanisms on the Levels Health blog.
Worth Taking?
From my personal experience from tracking with a continuous glucose monitor, I noticed slightly improved blood glucose response when taking 500mg of berberine twice a day, which I popped before any carb-heavy meal. Speak to your doctor about adding it to your treatment plan, if you have any metabolic issues like prediabetes or even PCOS. It can be an alternative to those that cannot tolerate the side effects of Metformin, but it may cause some GI upset so take with food.
🚨 Butyrate: Could it steal the title, “Nature’s Ozempic?”
It’s the short-chain fatty acid and postbiotic produced in the gut, that no one has heard of. Unless you are a super nerd. While still undergoing study, it's noteworthy that like semaglutide, butyrate also boosts GLP-1 (glucagon-like peptide-1) levels, albeit through different mechanisms. Both pathways help to lower blood sugar, reduce inflammation, slow gastric emptying and promote satiety, which contributes to weight loss.
Watch this space.
Related: “Decode Your Dashboard. Optimizing Metabolic Health: 5 Steps to Manage Your Blood Sugar”
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As an integrative nutrition health coach, I begin with diet and lifestyle modifications and find ways for my clients to get their nutrients from whole foods. However, supplementation can be an effective tool, when used correctly.
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All writing is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment.