Berberine 101
A little-known, but powerful supplement
Berberine is a plant extract traced to ancient medicine. It is a potent plant alkaloid with a deep-yellow hue that contains anti-inflammatory, antimicrobial, and antioxidant properties. It has been used for centuries in Ayurveda (considered to be the oldest healing science), Chinese medicine, and Native American healing rituals due to its ability to have a physiological effect on humans.
Modern science has revealed that it can be an effective, natural tool to consider for healthy blood sugar balance. As our society becomes sicker and sicker — with insulin resistance at the root of most chronic diseases — the more tools we have to combat its deleterious effects on our health, the better! Much like exercise, berberine has the ability to help the body metabolize carbohydrates independent of insulin, improving insulin sensitivity. Some call it “exercise in a pill.” At MTN HLTH we don’t go that far — as there is absolutely no substitute for exercise! But, it is an interesting concept.
Managing blood sugar is one of the top uses of berberine, but its benefits also include weight-loss, higher energy, and better mood. It has also been shown to activate the enzyme AMPK (activated protein kinase) “the metabolic master switch” — which regulates metabolism.
Berberine and Weight Loss
There is a strong correlation between blood sugar control and weight management. Insulin not only helps transport sugar into cells to be used as energy — it also signals when there is too much energy to be used by the body (like after a large, carbohydrate-heavy meal) and not enough energy expenditure (like driving or couch surfing). Raise your hand if you have ever had a large, delicious meal and then sat down for a 3 hour movie 🙋. In this situation, insulin will send all of the extra glucose to the liver to be packaged as triglycerides and then stored as fat — for future use.
Research on berberine for weight loss and fat-burning activity is promising. In one 12-week study, subjects lost about 2.3% body weight — or 5 pounds — and lowered BMI and body fat percentage by 3.6%. Another 3-month study revealed a drop in BMI, from 31.5 to 27.4, in obese individuals, as well as a reduction in waist circumference. This is in large part in its ability to help the body metabolize glucose, independent of insulin.
Berberine For Regulating Gut Microbiota
Berberine’s traditional use to naturally treat digestive issues makes sense given its superior antimicrobial activity. According to studies, it can help balance the gut biome’s ratios of good and bad bacteria. This may prove to be another pathway by which berberine may help counter blood sugar imbalances, as studies indicate that gut biome support may have blood sugar balancing effects.
Berberine’s ability to fight inflammation has also proven successful in controlling acne.
How to Take Berberine and Where to Get it
Berberine supplements are the only practical way to consume the active compounds. Studies show a daily serving of 1000 mg - 1500 mg, usually taken with or after a meal, may be beneficial to improve health outcomes. Most people make it a habit of taking 500 mg with every meal.
There are many supplement companies that sell berberine. As with all supplements, a trusted source of high quality products, such as those on our Fullscript formulary are recommended.
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758350/
https://pubmed.ncbi.nlm.nih.gov/18442638/
https://www.sciencedirect.com/science/article/abs/pii/S037887411400871X?via%3Dihub
https://academic.oup.com/jcem/article/93/7/2559/2598635
