Main image courtesy of Dr. Emil Nutrition.
We all know that reaching a weight loss plateau is typical, and trying to shed a few pounds is definitely easier said than done. Working to make lifestyle changes such as following a healthy diet, getting enough cardio and strength training exercise, and adding supplements to your routine are all great ways to keep your mind and body fit. However sometimes it’s hard to meet your weight loss goals, and it starts to feel like it’s impossible. Well we’re here to say don’t give up! Not only does losing weight and building muscle take time and patience (it does), but you also have lots of other tools you can use to assist you in building and maintaining a healthy life.
If you’ve been looking for a natural supplement that may help support healthy blood sugar levels, improve your gut health, and shed a little extra weight, look no further because it could be berberine.
There’s a lot of information out there on this supplement, so in today’s article, we’re going to determine:
- Recap of what berberine is
- Whether or not berberine will help with weight loss
- Top benefits of berberine
- Additional ways you can lead a healthy lifestyle
As a doctor and fitness enthusiast, Dr. Emil is passionate about spreading knowledge about supplements, the ingredients in those supplements, and specific ways you can lead the healthiest life for your body. Every body is different, but everyone should have access to the right information so they can make the best decisions for themselves.
Recap: What is berberine?
What’s the big deal, why is everyone talking about berberine?
In case you missed our other articles about berberine, we thought we’d start out with a quick review of what this supplement is and where it comes from. Berberine is a compound, specifically an alkaloid, that comes from plants such as the barberry, goldenseal, phellodendrum, and tree turmeric. Its benefits have been known to both traditional Chinese and Ayurvedic practitioners for centuries to treat inflammation, upset stomach, and nausea. While these benefits are nothing to scoff at, scientists discovered there may be more uses for berberine than previously thought.
Berberine may help with larger issues in the body (such as blood sugar levels) because it can target certain cells and processes without causing uncomfortable side effects. This is because berberine specifically can activate enzymes known as AMP-activated protein kinase (AMPK), which in turn is responsible for important bodily processes such as metabolism. And berberine doesn’t just have an impact on just a single target in the body, it can actually have an impact on multiple cells, systems, or processes all at the same time. Berberine changes how cells work at the cellular level, in many different areas, all at the same time.
Having a supplement that can make this kind of impact is phenomenal news, because it can help with a variety of different conditions or diseases simultaneously.
Does berberine help with weight loss?
Does berberine live up to weight loss claims?
While there’s no substitute for hard work when it comes to weight loss, there are countless supplements available on the market that claim to help you shed pounds. Not all of those can be verified, which is why it’s extremely hard to tune out the noise of marketers and learn what really works and what doesn’t. This is even more difficult when we’re dealing with supplements, because those are not regulated by the FDA, meaning there are products out there that just simply don’t give you the results they claim.
This is why it’s imperative that you do your research and find a brand that stands behind their ingredients because they actually give results! Now let’s discuss berberine and weight loss. Social media users have claimed that berberine is nature’s Ozempic, referring to the drug whose side effects cause people to lose decent amounts of weight. However, there are no studies to back the fact that berberine taken on its own will help you lose lots of weight. There are studies that show berberine may differ from other weight loss supplements because it has an effect on insulin and glucose (more on that later), both of which regulate fat and protein metabolism.
This is very helpful for diabetics with type 2 diabetes who are hyperglycemic, as berberine not only helps with glucose management, but it could help control appetite and reduce weight.
Although you may see reviews or social media posts claiming that berberine helps shed pounds, experts say it’s not that simple and more studies need to be done. Do not expect to take berberine alone and see dramatic results, especially if you are not a type 2 diabetic. Berberine’s effect of weight loss appears to be most significant for those people who are already struggling with glucose management, and have gained weight as a result.
This isn’t to say you shouldn’t take berberine, because there are a lot of other great benefits that this supplement has to offer!
Top benefits of berberine
So what can berberine do for you?
For centuries people have understood that berberine from plants can help reduce inflammation in the body and help keep the gut healthy. More recently scientists have discovered that it can have a lot of positive effects on the body. While more studies are needed to completely verify the efficacy of berberine, there are published studies that show very promising results. Let’s review some of the top benefits of berberine besides weight loss:
- Regulate blood sugar levels
Perhaps the best studied benefit of berberine is how it interacts with blood sugar levels. This is great news for those with type 2 diabetes, who may see good results when this supplement is taken with their regular medication. Berberine can help diabetics who have high blood glucose levels, as it can increase glucose movement, and change the way cells glucose. A large percentage of people with type 2 diabetes have hyperglycemia (high blood glucose) because their body doesn’t have enough insulin, or their cells are insulin resistant.
In addition, berberine may decrease the sugar production in the liver, and slow down how quickly carbohydrates are processed. This supplement is able to simultaneously impact all of these processes related to blood sugar level, which is why it has shown a lot of positive results for diabetics.
- Reduce risk of heart disease
Heart disease is one of the most common conditions around the world, but it appears that berberine can have an impact on the cardiovascular system too. People who have high amounts of lipids (fatty substances) in their blood are at an increased risk of heart conditions. Two of those lipids, cholesterol and triglycerides, can greatly increase your chance of developing this condition. Berberine, when taken in conjunction with other medication, can lower lipid levels decreasing your LDL (bad) cholesterol levels. Additionally, berberine can also increase your HDL (good) cholesterol level.
It’s important to consider that berberine has an effect on blood sugar levels as well, which is tied to your risk of developing heart disease.
- Support gut health
When our gut is healthy, we not only feel our best, but our immune system is operating at peak performance. An off balanced gut means our body is more susceptible to diseases, including chronic inflammatory issues. Our guts are home to millions of microbiota that regulate a lot of our body’s systems. There are good and bad bacteria present here, and some studies have shown that berberine may help bring balance to the gut by reducing harmful bacteria, and allowing helpful bacteria to thrive. Berberine also helps to fortify the gut barrier, making it easier to keep harmful bacteria away, and keep our guts balanced so that they’re working right.
Additionally, berberine’s ability to reduce inflammation plays a large role in keeping inflammatory responses in check. Inflammation can lead to chronic conditions such as diabetes, heart disease, and obesity.
- Bacterial infections
Additionally, berberine may help the body fight off bacterial infections. Smaller studies have shown that it has an effect on Staphylococcus aureus, is responsible for infections such as sepsis, pneumonia, meningitis, and even a range of skin issues. This could be due to the anti-inflammatory properties we know are present in berberine, or because it has the ability to interfere with the virus at the cellular level. Bacterial infections can be difficult to treat, and berberine may be able to target different parts of this bacteria, making it a useful addition to treatment.
Additional ways to reach your weight loss goals
Keep these important tips in mind when you’re trying to lose weight!
While berberine isn’t the natural weight loss miracle that social media claims, there is substantial research to back up some of its major benefits. In order to lose weight (and keep yourself at a healthy weight) experts recommend staying away from fad diets and changing your mindset and lifestyle instead. This is one of the best ways to make fitness and conscientious eating a part of your routine, so you stick to it for years to come. Keep these tips in mind and you’ll be sure to reach your weight loss goals.
- Create a diet that works for you. The reason fad diets fail is because they are not compatible with real peoples’ lives! You shouldn’t feel like you need to deprive your body of certain foods because they're “bad,” instead you should work to include a variety of different foods from all of the food groups. You can’t go wrong with more fruits, vegetables, lean meats, and legumes in your diet, but that doesn’t mean you can’t enjoy cheese, chocolate, or your favorite croissant once in a while. The point is to change how you view food—and look for items that will put nutrients and fuel into your body so you look and feel great.
- Include a variety of exercises. Of course you can always go on your morning run or your evening walk, but if you want to lose weight, consider adding in different exercises. Our muscles get used to routines, and you’ll see your weight loss plateau once your body gets into a rhythm. You’ve got to switch it up a little and challenge your muscles with something new. Try a different form of cardio, and make it a point to include at least two days of strength training, whether that’s with dumbbells or body weight training.
- Enjoy resting (mind and body). Everyone needs a rest day to give their muscles time to recover and repair. But it’s also important to ensure you have a good sleep routine each night, so you can be at your best during the day. Resting our minds through meditation or journaling is also a great way to keep stress levels down, and keep our thoughts grounded.
- Include supplements. Include supplements when you and your doctor think they’ll be helpful! Supplements such as berberine could be a great way to keep your body functioning at a high level, and help you feel your best. Just make sure to discuss with your doctor first.
Try Berberine Plus for weight management
Berberine has a lot of benefits, including appetite regulation and weight management. Along with a healthy routine, it could be the right addition to your day!
