Can Berberine Supplements Help You Lose Weight? Maybe, But It Comes With Some Risks

TikTok has found a new "gem" — berberine supplements. Extracted from the roots, stems, and barks of plants like barberry, tree turmeric, Chinese goldthread, and Oregon grape, berberine is a plant compound that is referred to as an alkaloid. The yellow substance has been used in Native American, traditional Chinese, and Ayurvedic medicine for years, to treat health concerns like diarrhea, jaundice, acne, and infections. 

On social media, the hype is centered around how the yellow pills are apparently making people magically lose weight. It's even being called "nature's Ozempic." Ozempic is a semaglutide used to treat type 2 diabetes but some physicians prescribe it for weight loss because it curbs your appetite. 

"Berberine is a plant-derived compound, and studies suggest berberine helps keep blood glucose levels in a healthy range," explained president of the Nutritional Research Foundation and New York Times bestselling author, Dr. Joel Fuhrman, speaking exclusively with Health Digest. "Like other phytochemicals, berberine also has some antioxidant and anti-inflammatory actions." Berberine is one of the surprising things that influence your blood sugar levels. Dr. Fuhrman explained that while berberine supplements could help temporarily in the case of elevated blood glucose levels, it is unlikely to be effective long-term without lifestyle factors like dietary changes and exercise. 

What of the TikTok claims of it being "nature's Ozempic"? Is it a weight loss myth you should stop believing? "Berberine gets called 'nature's Ozempic' because it has been shown to increase secretion of the hormone GLP-1 in animal studies," explained the board-certified family physician. GLP-1 reduces appetite. However, this claim is dangerous, per the expert. Let's see why.  

One concern with berberine supplements is that they can't be likened to how Ozempic works for weight loss, per Dr. Joel Fuhrman. "GLP-1 is a natural hormone our bodies make that reduces appetite and improves insulin sensitivity," he said. "GLP-1 receptor agonist drugs, such as Ozempic, contain a synthetic version of GLP-1 that is stronger and lasts longer in the body than natural GLP-1. Berberine cannot be expected to have the same potency to effectively cause appetite suppression." What's more, human studies involving berberine haven't shown substantial weight loss, he added. 

In addition, weight loss needs to be looked at more holistically. "Taking berberine is not the only strategy — or the best — to naturally increase GLP-1 secretion or reduce appetite," he noted. He pointed out that high-fiber diets aid weight loss too by slowing down digestion, helping with the production of appetite-modulating short-chain fatty acids, and boosting GLP-1 secretion. "But no one is calling a high-fiber diet 'nature's Ozempic,'" he said.

Living healthy overall is the key, shared Dr. Fuhrman. Thinking that you can supplement your way into weight loss without making healthy food choices is dangerous, he added. "Weight loss that results from low appetite alone will reduce some of the risk associated with obesity, but it won't make you healthy," he explained. "You still need vitamins, minerals, phytochemicals, and fiber for good immune function, bone health, antioxidant defenses, and a healthy microbiome." Other factors like exercising for your heart health and getting quality sleep for your brain health matter too. 

Even taking Ozempic for weight loss doesn't come without concerns. The same can be said for weight loss supplements that have side effects. Although berberine is considered generally safe, it does come with uncommon side effects like nausea, vomiting, stomach pain, diarrhea, constipation, and gas. Plus, it's not recommended for pregnant or breastfeeding people. There are drugs that could interact negatively with it too, like diabetes pills, blood thinners, and blood pressure medications.  

It boils down to this simple statement: "If a supplement claims to cause weight loss, don't buy it," warned Dr. Joel Fuhrman. You are better off focusing your time, money, and effort on tried and tested strategies that work. A bonus? You will also experience enhanced health.

"Cut out refined carbs and focus on high-fiber carbohydrate sources like beans and berries, have a large salad at lunch, add nuts and seeds to your meals, and eat plenty of raw and cooked non-starchy vegetables. Don't eat late at night, take steps to improve your sleep quality, and exercise," he added. A healthy weight could come naturally if your goal is to achieve excellent health, per Dr. Fuhrman.