They rattle their bottles of capsules, share before and after photos in gym gear and talk to camera about the pounds they’ve shed. TikTok users are currently in thrall to beberine — a natural substance dubbed ‘nature’s Ozempic’, with almost 68 million people viewing the hashtag. A quick browse finds users claiming to have shed three, four, sometimes five pounds a week by taking the supplement.
Like many TikTok trends, berberine is nothing new — it’s a natural supplement widely available in health food outlets across the world but, it’s currently being lauded as an organic alternative to Ozempic, the injectable drug beloved of Hollywood A-listers that causes dramatic weight loss and has been making headlines since late last year.
But is there any truth to the claims that this ‘miracle’ powder can shift weight — or is it just a fad? And either way, is it safe?
What is berberine?
It’s a naturally occurring bioactive compound found in the bark, leaves and roots of plants including barberry and goldenseal. When in powder form it is bright yellow and looks a little like ground turmeric.
It has been used in Chinese medicine for centuries. Aside from weight loss, berberine is said to help with other health conditions including heart disease, diabetes, high blood pressure, liver disease and burns.
How does it work in relation to weight loss?
In basic terms, berberine controls hormones that regulate fat cells, having been taken orally and entering the bloodstream via the small intestine.
It also helps keep blood sugar levels on the lower end of the healthy range which is, according to geneticist Tony Pemberton “critical for metabolic health”. By having stable blood sugar, energy is maintained and you won’t experience extreme cravings. Lowering blood sugar also helps to reduce visceral fat — that is stored deep in the stomach and notoriously hard to shift.
Pemberton also explains that berberine is often “used by healthy individuals to offset the blood sugar spike (the conversion to fat) from a ‘cheat meal’.”
How is it taken?
Available in capsules or powders, berberine is taken orally, before or with meals. How much depends on the specific product and what you aim to achieve: recommendations range from between 100mg a day to 1500mg a day. There seems to be no ‘standard’ dose.
What research has been done on berberine for weight loss?
There is plenty of research into how berberine impacts blood sugar (the stabilising of which is widely accepted as a way of keeping hunger at bay and therefore a valuable tool for anyone wanting to lose weight) but in 2020 a study found that taking between 100mg and 500mg of berberine a day was the most effective dose for lowering obesity risk.
Is it safe?
Experts are in agreement that berberine for weight loss has not been subject to enough long term research to make any hard and fast conclusions about safety. “It hasn’t been studied enough long term,” says Pemberton. “But using for up to three months has been shown to not have any toxic effect on the liver or kidneys.”
If taken in the recommended doses, berberine is generally harmless. However, there are groups of people who should not take berberine at all including those who are pregnant, breastfeeding or trying to conceive, those on blood thinners, anti-diabetes drugs, anti-hypertensive drugs or sedative medications.
Nutritonist Sophie Trotman is also at pains to point out that there is not enough scientific or clinical evidence to conclude with any sort of finality that berberine is safe or effective. She also points out that even if something is natural, consumers still need to do research before investing. “Natural products can be really beneficial and exert positive effects – but you don’t have to get a prescription for natural products which mean they are not aligned with other health concerns or medication they are currently on. I see people in clinic who put themselves on lots of different supplements and in many cases are doubling or trebling up [on a particular ingredients] but because it’s not regulated by a doctor and they can just get it over the counter they don’t realise supplements can have a negative effect.”
What are the downsides?
If you take too much, your digestive system is going to know about it: prepare for cramps, constipation or diarrhoea. Also, some users experience nausea.
Pemberton also details another side effect sporty users might want to consider. “It’s thought Berberine can blunt the positive effects of exercise, as it can influence AMPK, an important enzyme that controls cell growth and proliferation,” he explains. “This is of course is much needed after that strenuous gym session. By having [berberine] only on rest days, you can minimise an impact on physical performance.”
Is it expensive?
Sixty capsules of berberine can cost anywhere between around £8.99 to over £30 — making it a snip of the price of Ozempic which is about £175 for four doses.
Does it work?
“There haven’t been enough large scale clinical trials to show that berberine is properly effective in terms of weight loss,” says Trotman. “There have been small studies but nothing is conclusive at the moment.”
Trotman also points out that Ozempic’s efficacy is not permanent: “As soon as people stop taking it they are very likely to put the weight back on.” The same could well be true if and when users stop taking berberine.
Is it worth it?
“I would tell my clients that I think they’re wasting their money [on berberine for weight loss],” says Trotman. “We just don’t know enough about it at the moment.
“Exercise, eating well and perhaps intermittent fasting are other strategies I’d recommend instead.”
