With the rise of social media, our society feels like it’s on its very own bullet train, taking us to new unexplored places faster than we can blink. And one such outcome of this rampant online lifestyle has been self-care and beauty influencers telling us all about how to “better” ourselves. Whether that be from serums guaranteed to brighten your undereyes, to new protein cereals, and supplements to help with your weight loss journey.
The body-positivity movement has been steadily growing year after year and so many people have been working on getting to feel like their best selves through all kinds of different practices. Fat, skinny, somewhere in-between, all bodies are beautiful and some are looking to meet their goals so they can personally feel like their best selves.
Berberine is a natural supplement that helps with weight loss and , but how exactly does it do its thing? What are the side-effects? And when is the best time to take berberine? All your questions and more answered as we take a look at this natural remedy for weight loss.
- What is Berberine and How does it Affect the Body?
- Does Berberine Really Help With Weight Loss?
- Berberine’s Side Effects and Recommended Dosages
- When Is The Best Time to Take Berberine and Where to get it
Dr. Emil knows that everyone’s body is different, what works for some, may not work for others. It’s all about finding the right balance for you. So keep that in mind as you read on about berberine and its effects on the body and weight loss.
What is Berberine and How does it Affect the Body?
To explain what berberine is we first need to know what an alkaloid is, because berberine is classified as an alkaloid.
Alkaloids have a pretty broad definition, but to simplify, they are most commonly known as a naturally occurring organic compound that has at least one nitrogen atom- (though that ideal has changed as we’ve discovered and created synthetic compound structures that hold similar functions to alkaloids; but that is getting too science-y for this article so just know they are naturally occurring and most of the time have an nitrogen atom swimming around inside).
They are formed through biological means (a lot of the times extracted by plants) and are most popular for being a part of drugs and medicines. The most famous of those drugs and medicines being nicotine, caffeine, and morphine.
Although berberine might not be a common household name like nicotine, caffeine, and morphine, it is an alkaloid and has been around for hundreds of years. Used mostly in TCM (traditional Chinese medicine), berberine has been a tool to treat diarrhea, infections, wound healing, and other gastrointestinal issues.
Berberine itself is found in plants such as the “European barberry, goldenseal, goldthread, Oregon grape, phellodendron, and tree turmeric.”
One of berberine’s biggest functions, and the reason why some take it for weight loss, is because it triggers an important enzyme in the body called AMP-activated protein kinase (AMPK) which is the enzyme that controls our body’s metabolism and energy.
From UCLA Health: "Activating that enzyme increases fat burning and reduces the amount of fat you store," Dr. Hunnes says. "Berberine may also enhance brown adipose tissue, a type of body fat that plays a role in calorie burning."
Taking these supplements will essentially slow down your appetite and make you feel “full” faster and longer.
One other crucial thing berberine does besides helping to lower LDL “bad” cholesterol and triglycerides, that also falls in line with its "weight loss” capabilities is its ability to improve your body’s ability to respond to insulin.
Insulin is a hormone that helps turn the food you eat into energy and is most commonly known as the thing that helps manage your blood sugar levels. People can become “insulin-resistant” which is actually more common than you might think, with a 2021 study showing “40% of US adults aged 18 to 44 are insulin-resistant based on HOMA-IR measurements.”
Berberine can be a significant boon to those who fall under this category. And this is the most researched net-positive result of the supplement, but what about its effects on weight?
Does Berberine Actually Help With Weight Loss?
The short answer: It is uncertain whether taking a berberine supplement will most definitely help with weight loss. More research needs to be done in order for the limited case studies showing improvement in weight-loss to be treated as fact.
The longer answer you’re looking for: Like a lot of supplements on the market, clinical research has been inconclusive on whether it can actually make the thing its marketing towards happen or not happen. Berberine seems to fall in that category, but there have been some studies done that have shown berberine helping with reducing weight. And others have shown that taking it can see a “modest” weight loss “between 5% and 7% of body weight. So, for example, if you weigh 150 pounds, you can expect to lose up to 10 1/2 lbs.” But there have not been enough studies done for this to be guaranteed.
It’s also good to know that, again, with most supplements, taking it with additional changes of your everyday habits, this time your diet and exercise, will see more effective results. Most supplements take a few weeks to work as well, so you should not expect to see results within the first few days to a week. Many studies have shown that you will see its full effects after a period of eight to twelve weeks.
Berberine Side Effects
We’ve learned that taking a berberine supplement can:
- Help you lose weight
- Regulate your blood sugar levels
- Reduce high cholesterol
- Improve gut health
But what are the side-effects?
We’ve talked so much about our gut-health and berberine’s effects on helping our metabolism that it’s pretty funny- or ironic that it can cause the following side-effects:
- Diarrahea
- Constipation
- Nausea
- Gas and bloating
Not everyone will experience these symptoms obviously, but it’s good to know what they are in case your body is suddenly starting to experience these effects after taking berberine.
Most berberine supplements are around 500 milligrams a supplement which is the recommended dosage for those looking to start taking it. Take one a day to see how your body adjusts to it and then steadily increase to 1,000-1,500mg (two to three capsules) a day.
It is important for anyone who’s considering taking any kind of supplement or vitamin, not just berberine, to talk to your doctor or a trusted healthcare professional. Even more so if you are already taking a medication that could directly influence said supplement. By consulting a professional they can take in account current or future blood tests and give you the best advice on dosages tailored to your specific needs.
Those who are taking certain medications, are pregnant or nursing, under 18, or have specific medical conditions should not take berberine.
Berberine is known as a “half-life” supplement which means it does not directly influence or “work” throughout your body all day long. Instead half the dose will be metabolized in your system within a few hours after taking it, that’s when taking it during the recommended times (and taking multiple per day) is going to be important:
When Is The Best Time to Take Berberine and Where to get it
Now that you know all about berberine you may be wondering when the best time to take it is so you can potentially see its full effects come to fruition.
Well, the best time to take berberine is to take it right before eating a meal (or directly after) so you can absorb it fully and get the intended benefits. Taking it before or between meals “allows your body to take advantage of the lipid spike you get when you eat.” Don’t take it with a meal, instead take it with some water up 30 minutes before or in that "in-between period” of your next meal(s). Many labels will tell you to take your berberine supplement up to three times a day going along with each major meal: breakfast, lunch, and dinner.
Now that we have that information we can point you on where to get berberine to start your weight loss and gut health journey proper:
Dr. Emil Nutrition has a powerful formula of Berberin Plus which is made “with organic compounds to naturally strengthen immunity, gut health, and glucose regulation” and it contains 60 capsules for a thirty day supply. It supports healthy blood sugar levels, suppresses inflammation in the intestines to support gut health, and includes antimicrobial benefits to support immune health.
Also available should you be looking to level-up is the MetaboBoost Bundle which contains Berberine Plus and Daytime Burn, a supplement that promotes increased metabolism and provides energy throughout the whole day. And the OptiSlim Sleep & Burn Bundle also contains Berberine Plus but instead of Daytime Burn it has Bedtime Burn which is a PM appetite suppressant, sleep aid, and fat burner.
A few different options for your berberine journey to start seeing a difference in your life.
Why Us: Dr. Emil Nutrition has been featured in acclaimed news and health publications organizations like CNN, The Guardian, and Men’s Health, and has had countless testimonials backing the quality of his products. Using his both medicine and Sports + Exercise Science degrees, his knowledge has led him to create a space that makes holistic health and happiness accessible for not just select persons, but everyone. With a range of supplements covering anything from a good night's sleep, to energy and cognitive boosts, and immune support, you’ll be able to rely on his online stores and major retailers like CVS to get you what you need.
When Is the Best Time to Take Berberine?
The best time to take berberine is at minimum, thirty minutes before a meal, and an hour or so after you’ve finished eating. Don’t take berberine with a meal and always have it with a cup of water. It’ll allow you to see and feel its full effects and potentially help you with your weight loss journey.
This natural weight loss supplement can be a great alternative to more severe and frankly “scarier” solutions like GLP-1s and Ozempic. Berberine can influence your system and help you see the change you want to see all while improving your diet and daily activity. Doing these things in combination can be most advantageous, especially when you’re having a little boost of extra help in the form of a supplement like this one.
