Having trouble losing weight? Berberine, a natural compound found in several plants, could be the answer to your weight loss woes. Berberine has been used for thousands of years for its medicinal properties, but it has recently gained attention in the health and wellness space for its potential weight loss benefits. However, to understand how this supplement works and its potential impact on weight loss, we need to take a closer look at the science behind it. That’s why we spoke with Melissa Mitri, Dietitiana registered dietitian at Melissa Mitri Nutrition, who shares her expert wisdom to help us determine if berberine can help you lose weight.
However, before you rush off to the supplement store, it’s important to note that like any supplement, the effectiveness of berberine varies from person to person. Factors such as diet, lifestyle, and pre-existing health conditions can have a significant impact on how berberine works in your body. Therefore, before taking berberine (or any new supplement), consult your healthcare professional or a registered dietitian to see if berberine is right for your weight loss plan.
That being said, let’s explore whether berberine can help you shed those extra pounds, according to a registered dietitian.
What is Berberine?
Berberine is a compound found naturally in several plants, including barberry, goldenseal, and Oregon grape. It is often used for its anti-inflammatory, antimicrobial, and metabolism-regulating properties.
“Berberine has been used medicinally for centuries for its health benefits, such as weight loss, heart health, and blood sugar regulation,” Mitri says. “However, most people take berberine supplements because the herbs that contain this compound are not available in traditional grocery stores. These supplements are available in powder or pill form.”
The science behind the health benefits of berberine:
In scientific terms, berberine activates AMP-activated protein kinase (AMPK), an enzyme often referred to as the body’s “master metabolic switch.” According to the National Institutes of Health (NIH), AMPK is necessary for energy balance and metabolism. Studies suggest that by activating AMPK, berberine may help improve insulin sensitivity, reduce glucose production in the liver, and improve fat oxidation—three essential biomarkers for healthy weight management and metabolic health.
Mitri adds, “Berberine supplementation has become increasingly popular due to its ability to promote weight loss. It has even been dubbed ‘nature’s Ozempic’ due to its similar effects on blood sugar to the popular weight loss drug.”
A 12-week pilot study looked at the effect of berberine supplementation on weight loss. On average, participants lost 2.5 kg, which is a weight loss of about 250 g per week. However, Mitri says, “This small amount of weight loss can be achieved through diet and exercise, so the results are not very impressive.”
Berberine has also been shown to increase brown fat, a type of body fat that is more metabolically active than white fat (the most common type of body fat) and burns more calories. However, most studies examining the effects of berberine on weight loss are small and in the preclinical and clinical stages.
“More well-designed, high-quality research studies, such as randomized controlled trials, are needed to solidify the impact of berberine on weight loss,” Mitri says.
While berberine may help you shed a few pounds, taking this compound isn’t a miracle weight-loss solution. “Berberine shouldn’t replace a healthy, balanced diet and exercise routine,” Mitri advises. “Combining berberine supplementation with a calorie deficit, physical activity, sleep, and stress reduction increases your chances of losing weight,” she adds.
Can Berberine Help You Lose Weight?
1. It can boost your metabolism.
Experts suggest that berberine may promote weight loss by speeding up metabolic processes.
“Berberine can help activate an enzyme called AMPK, which promotes healthy metabolism by helping to balance calories in versus calories out, a critical component of good weight management,” Mitri says. “For example, if your energy stores are low, AMPK will break down glucose and fat for energy, and when your stores are replenished, it will stop this process.”
2. It can improve insulin sensitivity.
Berberine may improve insulin sensitivity, which helps your body use glucose more efficiently. Improved insulin sensitivity can lower blood sugar levels and help prevent fat accumulation. Berberine has also been shown to protect against diabetes, a major risk factor for overweight and obesity.
“Berberine’s effect on reducing triglycerides (a type of fat circulating in the blood) and blood sugar levels may be partly responsible for its influence on weight loss,” Mitri says.
3. It can promote gut health.
According to a study published in BordersBerberine may improve gut health by promoting the proliferation of healthy gut bacteria. A healthy, balanced gut microbiome can improve digestion, reduce inflammation, and regulate appetite, all of which support healthy weight management.
4. It can suppress appetite.
A 2020 study published in BioMed International Research Researchers have found that berberine may help reduce appetite and snacking by regulating hormones involved in hunger and satiety. Having fewer cravings means reducing food intake, which can prevent overeating and help you achieve a calorie deficit necessary for weight loss.
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