Berberine for weight loss: What to expect

Key Points

• Berberine is a dietary supplement based on a natural ingredient being marketed as "Nature's Ozempic"
• Some studies show it may offer modest weight loss
• It is well-tolerated by most people, but like most supplements, it is not approved to treat medical conditions
• Whether you take berberine supplements or not, you will need a balanced diet and regular exercise to lose weight and keep it off
• A registered dietitian can help personalize a nutrition plan that works best for your body

Berberine is being marketed as "Nature's Ozempic." It’s a supplement that made headlines a few years ago when drugs like Ozempic and Wegovy were frequently out of stock. At the time, berberine was appealing because you could get it without a prescription at a fraction of the cost of expensive GLP-1 drugs like Ozempic or Wegovy.

Even now, berberine stays popular for its potential as a natural way to lose weight.

However, berberine brands claim that their supplements help you lose weight and improve blood sugar, cholesterol levels, and overall metabolic health. What's real and what's hype?

Can you lose weight on berberine? If so, how much weight loss can you expect? Let's look at the science, understand berberine’s limitations, and see where it could fit in a broader approach to health. Physician Gia Eapen, MD, and Registered Dietitian Callie Champagne, RD, also weigh in with their insights.

How much weight can you lose with berberine?

While berberine has several benefits, its weight loss effects are modest compared to prescription weight loss drugs. A review of 12 clinical studies found that people taking berberine lost about 4.4 pounds on average compared to those taking a placebo or nothing at all. 

In the same studies, users saw a small decrease in BMI (around 0.5 points) and a slight reduction in waist size (about 0.4 inches).

"While berberine shows promise for metabolic health, we must temper expectations,” explains Dr. Gia Eapen, MD. "We need more robust studies on the long-term effects and optimal dosage before we can give clear advice about how (and if) berberine helps with weight loss.”

How does berberine work?

“Berberine may promote weight loss with its involvement in energy metabolism and the way it helps the body balance blood sugar,” says Callie Champagne, RD, Registered Dietitian. 

Let’s break it down in more detail.

1. Boosts metabolism

Berberine may help your body burn calories a little more efficiently. Recent studies show that it stimulates an important enzyme, AMPK, which plays a key role in managing your body’s metabolism. When this enzyme is activated, your system works better, helping you burn energy consistently throughout the day.

2. Enhances insulin sensitivity

Insulin is the hormone that regulates your blood sugar. Some studies show that berberine improves insulin sensitivity. This means your body may be more efficient at using blood glucose for energy, reducing the need for it to be stored as fat instead.

3. May reduce food cravings

Animal studies show that berberine can help manage hunger pangs and cravings, which in turn can prevent overeating. However, as of now, there is little clinical information about its effects on humans.

👉Note

Before you take berberine for weight management, it's important to know that it is a dietary supplement that is not authorized by the FDA to treat weight loss or a medical condition. Berberine is also known to interact with other medications, so please discuss your intent to take berberine with a healthcare provider, particularly if you have existing medical conditions.

“Additional research is needed to justify berberine enhancing weight loss long-term; however, it is generally safe to supplement with for three to six months. Expected weight loss amounts vary with an individual’s lifestyle habits of nutrition and exercise,” advises Champagne, RD.

Optimize weight loss on berberine with diet

The biggest factor for sustained, long-term weight loss is what you eat.

“Although no magic pill exists, if paired properly with a healthy lifestyle and calorie deficit, berberine may assist in weight loss efforts. Always consult a healthcare provider or registered dietitian prior to supplementation to determine its safety and effectiveness”, says Callie Champagne, RD.

The goal is to adjust your expectations of how much weight you can lose on berberine. You’re not going to get the type of weight loss featured in before-and-after Instagram pics. It’s more like your vitamins or probiotics—you take them and hope that they have a steady, positive impact on your health.

Plus, people who lose weight on berberine also have to eat a balanced diet and get regular exercise (even in clinical studies).

So, if you plan to take berberine supplements, how do you add them to your daily life?

How to start taking berberine

Here are five suggestions on how to take berberine for weight loss safely.

1. Consult a doctor or registered dietitian

Before starting any new supplement, it’s always wise to discuss it with your healthcare provider. This step is particularly important if you have existing medical conditions, including obesity.

2. Find reputed sources of berberine supplements

Berberine may be found in nature, but berberine supplements are made in a factory. And unlike prescription meds, dietary supplements are not heavily regulated in the United States. So, quality may vary from brand to brand. 

If you plan to start berberine, look for high-quality brands that disclose their testing standards and meet third-party quality standards.

3. Start small and build up slowly

There is no existing standard dose for berberine, although most studies use 500 mg of berberine 2-3 times a day. To prevent digestive discomfort, it’s go slow and track how your body responds to berberine. 

Start with a small dose first and gradually increase the amount if you need to. Take berberine with your meals to lower the risk of side effects.

4. Eat a nutritious, well-balanced diet

At the end of the day, nothing can override the effects of a poor diet. In fact, it’s even possible to not lose weight on Ozempic, Wegovy, Zepbound, Mounjaro, and any weight-loss drug you can think of.

Try to introduce more whole vegetables, fruits, lean animal protein and plant-based proteins, and healthy fats into your diet. Consider an exercise routine that you may enjoy—even a 30-minute brisk walk a day will do. Combining these elements creates a strong foundation for weight loss.

Additionally, a registered weight loss dietitian can create a custom diet plan for you, keeping your food preferences, sensitivities, and weight loss goals in mind.

5. Monitor other signs of weight loss success

While weight loss may be your primary goal now, consider tracking other improvements to your health to keep you motivated as you go. 

Do your clothes fit differently? Have your blood pressure or blood sugar levels changed? Has your gut been feeling better after you began eating a nutritious diet? How are your mental focus and energy levels during the day?

Final Thoughts: Does berberine help you lose weight?

When it comes to weight loss, every little bit counts. Berberine is not a miracle cure, but it may offer a way to enhance your body’s metabolism and improve insulin sensitivity.

Early clinical data suggests that while its weight loss effects are modest, it could be a helpful addition to a broader weight loss strategy.

The key to weight loss is to adopt a balanced diet and regular exercise, whether you take berberine or not.

A weight loss dietitian can help you craft a personalized plan that could include supplements like berberine but also aligns with your unique nutritional needs and lifestyle.

Frequently Asked Questions (FAQ)

How long does it take for weight loss on berberine?

Berberine works gradually in your system. You may see modest weight changes after taking it consistently for at least 8 weeks, together with a balanced diet and regular physical activity.

This timeline makes sense considering how berberine works—it takes time to influence your metabolism and improve how your body processes insulin and blood sugar.

Berberine vs Wegovy: Which is better for weight loss?

Berberine is a dietary supplement that might help you lose a modest amount of weight (we're talking about a few pounds over several months). It works by gently affecting your metabolism and blood sugar levels, offering subtle support for your weight management efforts.

Wegovy (semaglutide), on the other hand, is a prescription medication specifically developed and FDA-approved for weight loss. Studies show that it can help people lose about 15% of their body weight on average—that's significantly more than berberine. It works by mimicking a hormone that regulates appetite and food intake, helping you feel fuller longer.

So, is berberine better than Wegovy? The reality is that they work in completely different ways. Plus, Wegovy is a heavy-duty prescription medication designed to treat specific weight-related health issues in people who are obese.

The best option is the one that works for your specific health needs. A conversation with your healthcare provider or a registered dietitian can help you make an informed decision.

Berberine vs Zepbound: What’s better for weight loss?

Zepbound (tirzepatide) is a powerful prescription medication that was recently FDA-approved for weight management. Zepbound mimics two hormones in your body that regulate hunger and blood sugar. People can lose 15% to 20% of their body weight on Zepbound in just over a year.

When it comes to weight loss, berberine, on the other hand, can result in a smaller weight loss of around 4.4 pounds. Berberine is not FDA-approved for weight loss or for treating medical conditions. It is a dietary supplement, easily available in stores or online. It works on a cellular level by activating an enzyme called AMPK, which helps regulate metabolism.

The best way to figure out if you need medication to lose weight or if berberine may work for you (along with a nutritious diet) is to talk to a registered dietitian or a healthcare provider.

Lose weight and keep it off. Get a custom nutrition plan from a weight loss dietitian who accepts your insurance.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.