When it comes to your health, you want to feel confident that you’re supplying your body with everything it requires to perform at its best, and this means eating healthy food, exercising regularly, and getting enough sleep each and every night. But in addition to meeting those basic requirements, you may also want to consider incorporating natural supplements into your routine as a complementary approach to maintaining your wellness. Whether you’re trying to reduce your cholesterol levels, improve your blood sugar control, or simply boost your overall well-being, turning to supplements can be a potent solution, and options such as berberine can be a worthwhile addition to your diet. But what exactly is a berberine supplement? And how do you know if this natural remedy is the right choice for you? Thankfully, this buying guide has been created to help you dive deep into the world of this powerful supplement, and if you’ve found yourself curious about its benefits, but unsure about its effectiveness, then this article is the perfect place to begin your berberine journey. 

What is Berberine?

Naturally found in some plants and foods, berberine is a supplement that has started to gain some attention recently for its potential health benefits and versatility. Found in Oregon grape, goldenseal, and tree turmeric, this potent compound is associated with a number of potential health benefits, ranging from improved blood sugar control to reduced cholesterol levels. As a result, many people have started turning to berberine as a natural and effective way for taking control of certain health conditions, and while this may be a new trend you’re just becoming aware of, its history and usage actually dates back thousands of years. Popular across Asia, South America, Europe, and the Middle East, berberine has been used in a wide variety of ways to treat various conditions, and modern research has shown that it may have an effect on diabetes, high cholesterol, and even PCOS. This is due to the specific enzymes which bind to cells and change how they work, allowing berberine to mimic the effect of certain medications, without the potential side effects. 

Extracted from a few different plants, berberine has a bright yellow appearance, and it can be used as a dye in addition to being a potent health supplement. As for its taste, berberine can be quite bitter when consumed on its own, which is why most people take it in capsule form instead of simply making it into a tea or adding it into food. Thankfully, berberine pills are widely available at most health stores and online retailers, making it an accessible supplement that can be seamlessly incorporated into your day-to-day routine. Whether you’re struggling with weight loss, trying to lower your cholesterol levels, or want to take advantage of the potential heart benefits that it offers, berberine may be a valuable supplement, and it can be part of a well-rounded regiment when taken in conjunction with your doctor's recommendations and a healthy lifestyle.

Potential Berberine Benefits

Berberine has been tested across hundreds of different studies, and results seem to indicate that it may offer a number of potential benefits for individuals with certain health conditions. With that said, it is always important to speak with your doctor before starting any new supplement, especially if you’re taking medications or have any underlying health conditions. While berberine is generally considered safe for most people, it could always interact negatively with something else you’re taking, so your physician will be the best authority on helping you to determine whether or not it’s the best choice for your situation. However, if you do decide that berberine could be a worthwhile addition to your routine, it has been shown to support a wide variety of health conditions, and some of the notable benefits of this potent supplement include:

If you’ve been struggling to lose some of your excess weight, you’re certainly not alone, and you may have stumbled across berberine in your search for potential weight loss remedies. Although research is still on-going in this area, one study did find that participants who took berberine consistently were able to lose 3.6% of their body fat on average across a 12-week period, with additional research coming to a similar conclusion. While it may not be a miracle cure, berberine could be a helpful tool in your weight loss journey when combined with a healthy diet and regular exercise, as it does appear to prevent the growth of fat cells when consumed on a regular basis. 

One of the main reasons why individuals turn to berberine is its potential impact on cholesterol levels, and if you’ve been diagnosed with having high cholesterol, this may be a supplement worth considering. According to a number of studies, consistent consumption of berberine has been shown to decrease total cholesterol, LDL cholesterol, and triglycerides, while also increasing HDL cholesterol, also known as good cholesterol. This is because berberine is able to inhibit a particular enzyme that is responsible for regulating cholesterol levels in the bloodstream, and as a result, more LDL cholesterol is able to be removed leading to improved markers and a healthier heart. 

PCOS, or Polycystic Ovary Syndrome, is a condition that affects around 10% of women, and it can be challenging to manage due to its complex nature. Causing irregular periods, hormonal fluctuations, and painful cysts, this condition can impact a woman’s fertility and quality of life, which is why finding different options for targeting it can be so beneficial. Thankfully, for women curious about berberine, this potent compound has been shown to assist with excess weight and cholesterol, two common side effects of PCOS. By helping women to reduce their hip-to-waist ratio, and by increasing insulin response, berberine may help to regulate hormone levels and improve menstrual regularity in some cases, and it is worth discussing with your doctor if you’re interested in taking it. 

For individuals with type 2 diabetes, berberine has become a popular supplement, as this compound has been shown to significantly lower blood sugar levels across different studies. One research study in particular noted that participants who consumed 1g per day were able to reduce their fasting blood sugar by around 20%, and it also noted that A1C levels lowered by about 12% overall. When combined with regular exercise and dietary changes, berberine may be just as effective as common oral medications that are normally used for diabetes, and it may even be taken in tandem with current medications if your doctor deems it safe. However, like with any type of new supplement, it’s always important that you discuss your decision with your care provider before making any changes, as they will be able to review your medical history and determine if berberine is a safe and appropriate choice for you.

Berberine Side Effects

As with any medication or supplement, berberine does have some potential side effects that you should be aware of, and you’ll want to watch for any changes so that you can discuss them with your doctor or stop taking it if necessary. For the most part, this is a safe and well-tolerated addition to a daily routine, but some people who are sensitive to it may find they experience:

In some cases, berberine may also interact negatively with certain medications, and it can also prevent some medications from being metabolized properly. This is why it’s crucial to consult with a healthcare professional before starting any new supplement, especially if you are taking other medications, as they can discuss potential risks and side effects with you in greater detail. 

Understanding Dosages

When shopping for a berberine supplement, one of the key things you’re going to want to look at is how much of the compound it contains, as the dosage will be crucial for achieving the results you desire. Too little berberine, and you may not notice any real changes in your overall health and well-being, but too much, and unpleasant side effects like diarrhea or bloating can suddenly become a real problem. This is why it is recommended that you start with around 250 mg, three times a day, to see how you initially respond, and from there you can always increase if you find you aren’t seeing much change. In many studies, participants typically took around 500 mg, three times a day, and this is considered to be a safe and effective dosage for most people. However, beyond 1,500 mg a day is not necessarily recommended, and if you are considering taking more than this amount, you should consult with your doctor and follow their guidance. 

What to Look For

Dosage is going to be one of the main things you will be looking at when comparing berberine supplements, but it isn’t the only factor that should go into your purchasing decision. In fact, with so many different variations and brands available to you, you’re going to want to consider a number of different aspects before settling on the right one for you, and this will include looking at key factors such as:

As mentioned previously, berberine is a very bitter tasting compound, and the unpleasant nature of its flavor makes it difficult to consume in any format other than a pill or capsule. Because of this, you’re going to want to stay away from versions that come in powder or liquid forms, unless you have a specific need for that type of product. In general, the best option will be easy-to-swallow capsules, which are commonly made from a material that is suitable for both vegans and vegetarians. 

Not all berberine capsules contain 100% berberine, and it’s important to pay attention to any additional components that may be included in the formula. Most brands will feature non-medicinal ingredients such as magnesium stearate, vegetable cellulose, and silicon dioxide, and while they are safe, it’s always better to opt for a supplement with as few additives as possible. If available, a 97% concentration will be ideal, as this ensures you’re able to reap the greatest benefits from every capsule you consume. 

When brands manufacture supplements, they have a responsibility to ensure that the product they are producing is safe, effective, and meets all regulatory standards, which is why they will test their batches and confirm. However, some brands opt to conduct their testing in-house, which can not only create a conflict of interest, but may not give you complete peace of mind that what you’re consuming is of the highest quality. Instead, it’s better to look for supplements that are 3rd party tested, as this ensures that an independent laboratory has analyzed the product to verify its purity, potency, and safety. You can also look to see if the supplement is made in a GMP compliant facility, and if that facility is registered with the FDA. 

Adding supplements into your diet can get expensive, especially if you’re taking multiple pills every single day. In order to get the most value for the money you spend, paying close attention to quantity is crucial, as you want to select a version that has a lower price per pill comparably. To ensure you’re getting a good deal, always compare the cost per milligram instead of simply counting the number of capsules contained in a bottle, as different dosages can significantly impact the overall cost. By combining cost with purity level, and ensuring everything has been 3rd party tested, you’ll be able to walk away with a high-quality berberine supplement that won't break the bank, and you can start reaping those potential benefits with consistent use.