Nov. 04, 2024
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology . From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
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What Registered Dietitians Want You to Know
One of the experts we interviewed has used our top pick for berberine for weight loss to help patients manage weight, in addition to personalized nutrition and lifestyle changes. It also has ingredients besides berberine that may help promote weight loss.
Berberine started being called &#;nature&#;s Ozempic&#; on social media since some people found success with losing weight and controlling cravings, says Dr. Alexandra Sowa, MD, MA , obesity medicine physician and founder of SoWell Health. However, she explains that &#;it&#;s not medically or scientifically accurate. While both berberine and GLP-1 agonists like Ozempic help blood sugar levels and can help with weight loss, there is no comparison in their efficacy. You&#;re not going to see the same weight loss results from berberine as you would from a GLP-1 drug , so really, this is a misleading way to talk about berberine.&#;
We spoke with several registered dietitians and an obesity medicine physician , who shared the berberine supplement brands they recommend to their patients for specific conditions. To develop our recommended picks, we fact-checked all expert recommendations by examining current clinical research.
Berberine supplements can sometimes be called &#;nature&#;s Ozempic &#; because they promote weight loss and improve blood sugar control, similar to semaglutide (Ozempic, Wegovy ), a glucagon-like peptide-1 (GLP-1) prescription medication. Berberine does not lead to the same improvements in weight loss and blood sugar control as GLP-1 medications, but preliminary research shows that berberine supplements can lower blood sugar, cholesterol, blood pressure, triglycerides, and hemoglobin A1c .
What Registered Dietitians Want You to Know
Best for Blood Sugar Control
Thorne Berberine 1,000 mg
Amazon
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$40
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$40
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$40
Pros
Contains highly absorbable berberine
Extensive in-house testing
Free of gluten, dairy, and soy
Cons
Not suitable for those with peanut, pea, or legume allergy
May interact with medications that lower blood sugar
Key Specs
Serving size: 2 capsules | Dose: 450 mg berberine HCl & 550 mg berberine phytosome | Third-Party Tested: No but strong in-house testing
Why We Recommend It
Several dietitians we spoke with highly recommended Thorne Berberine Dual Action because they have seen improvements in blood sugar control with their patients who have diabetes, polycystic ovary syndrome PCOS, and/or insulin resistance. Thorne makes two different berberine supplements, but we chose the Dual Action Formula because it contains two forms of berberine: 450 mg of berberine HCl and 550 mg of berberine phytosome.
Berberine helps improve the body&#;s response to insulin and lower blood sugar by activating AMPK, an enzyme that regulates metabolism, says Walker. Berberine also inhibits the liver from producing glucose. A study found significant improvements in menstrual regularity and ovarian health and reductions in acne and hirsutism in women with PCOS who took berberine phytosome (90 days, two doses daily of 550 mg), says Walker.
Pace also recommends Thorne Berberine for her patients with PCOS, type 2 diabetes, or those with non-alcoholic fatty liver disease but emphasizes the importance of using it under the supervision of a licensed healthcare professional.
Registered dietitian Melissa Mitri, MS, RD, says Thorne is a trusted and reputable supplement brand recommended by healthcare experts. While Thorne Berberine is not third-party tested, the company conducts thorough in-house testing to ensure safety, quality, and potency. For added peace of mind, Thorne also shares fact sheets on each ingredient and details on its manufacturing process.
Keep In Mind
Berberine can interact with blood-sugar-lowering medications, like metformin, so speak with your healthcare provider before taking it. Two capsules of Thorne Berberine Dual Action is 1,000 mg of total berberine, more than what is found in other supplements, but still within the range that&#;s considered safe. Thorne Berberine Dual Action also contains pea protein, so do not take this supplement if you have a nut or legume allergy.
Best Budget
Swanson Supplement
Amazon
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$20
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$21
Pros
Third-party tested
Budget-friendly
Non-GMO, free of dairy, nuts
Cons
May need to take 2&#;3 capsules per day for the ideal dose
Key Specs
Serving size: 1 capsule | Dose: 400 mg berberine HCl | Third-Party Tested: Yes
Why We Recommend It
Swanson Berberine is a third-party certified, budget-friendly berberine supplement that delivers 400 mg of berberine HCl per capsule. Swanson has rigid standards for their supplements' quality, potency, and purity, making this supplement a no-brainer choice.
Berberine has become popular because of weight loss claims, but it&#;s mostly been studied for its effect on metabolic health, says Sowa. &#;It actually helps address the underlying metabolic reason many people struggle with their weight: insulin resistance,&#; she says. Signs of insulin resistance include &#;excess fat around the waist, PCOS, fatigue, high blood pressure or cholesterol, difficulty losing weight, fatigue, and cravings for carbs and sugar,&#; says Dr. Sowa, &#;and berberine can help with all of these.&#;
Berberine helps stabilize blood sugar, especially after meals, which translates into less fat storage, decreased hunger, and healthier levels of insulin, triglycerides, and glucose, says Dr. Sowa.
Keep In Mind
One capsule of Swanson Berberine has 400 mg of berberine HCl, which is lower than the dose shown in most clinical studies to aid weight loss and cardiovascular health. Taking two to three capsules per day, ideally before meals, for a total of 800&#;1,200 mg berberine daily may yield optimal results. Always check with a provider to determine the best dose for you.
Best Enhanced Absorption
Theralogix Berberine
Amazon
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$74
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Pros
NSF certified
Contains highly absorbable berberine phytosome
Made with grape seed extract to reduce GI side effects
Cons
Expensive
Key Specs
Serving size: 1 capsule | Dose: 550 mg berberine phytosome | Third-Party Tested: Yes, NSF Contents Certified
Why We Recommend It
Theralogix Berberine Enhanced Absorption is the only NSF Contents Certified berberine supplement, meaning it&#;s third-party tested and certified for accuracy and purity. One capsule delivers 550 mg of berberine phytosome, which has up to 10-fold absorption compared to pure berberine.
In a study of 130 Pakistani women with PCOS, supplementing with 550 mg of berberine phytosome for 90 days helped menstruation return in 70% of these women and also improved other PCOS symptoms like acne.
Theralogix Berberine Enhanced Absorption can help support healthy blood sugar levels, cholesterol, and body composition. Because berberine can cause stomach upset in some people, Theralogix Berberine Enhanced Absorption is formulated with grape seed extract to improve tolerance and reduce GI distress. One capsule daily is recommended, but taking up to 1,500 mg per day is safe for up to six months.
Keep In Mind
This is more expensive than other berberine supplements that contain the same form and dose. Do not take this supplement if you are allergic to peas, sunflower, or grape seed.
Best for Cholesterol
Integrative Therapeutics Berberine
Amazon
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$32
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$32
Pros
Contains dose clinically studied for cholesterol
Dietitian recommended
Free of gluten, soy, and dairy
Cons
Could interact with statins
Key Specs
Serving size: 1 capsule | Dose: 500 mg berberine HCl | Third-Party Tested: No
Why We Recommend It
Integrative Therapeutics Berberine was highly recommended by registered dietitian Kaytee Hadley, MS, RDN, IFMCP, to improve cholesterol and high blood sugar. It contains 500 mg of berberine HCl, the type and dose of berberine shown in studies to reduce total cholesterol, LDL cholesterol, and triglycerides. Research suggests that berberine combined with lifestyle changes was more effective than lifestyle changes alone in lowering total and LDL (&#;bad&#;) cholesterol and raising HDL (&#;good&#;) cholesterol. Berberine combined with lipid-lowering medications was also more effective than medication alone in reducing cholesterol.
While 500 mg is typically the dose studied, one review found that 1,000 mg per day of berberine was the optimal dose for lowering total cholesterol and triglycerides. With 500 mg per capsule of Integrative Therapeutics Berberine, the dosage can easily be adjusted for each individual without taking more than a few pills at a time, says Hadley.
Integrative Therapeutics rigorously tests all its supplements to ensure quality, safety, and purity. Integrative Therapeutics Berberine is vegan and contains no gluten, soy, or dairy.
Keep In Mind
Berberine supplements can interact with statins, medications used to lower cholesterol, as well as blood pressure medications, so consult a healthcare professional before taking it with medication.
Best for Weight Loss
Pure Encapsulations Metabolic Xtra
Amazon
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$53
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$53
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Pros
Contains chromium to aid weight loss
Rigorous in-house testing
Vegan, non-GMO, and free of soy, gluten, and dairy
Cons
Lower dose of berberine compared to other brands
Not budget-friendly
Key Specs
Serving size: 1 capsule | Dose: 350 mg berberine HCl, 200 mcg chromium, 100 mg alpha lipoic acid, 20 mg resveratrol | Third-Party Tested: No
Why We Recommend It
Registered dietitian Julia Pace, RDN, recommends Pure Encapsulations Metabolic Xtra to help manage weight, promote healthy blood sugar, and enhance heart health. She has seen significant improvements in her patients&#; blood sugar levels when they combine this berberine supplement with personalized nutrition and lifestyle recommendations. There is not enough evidence to date to recommend berberine for weight loss, but the research is promising. Berberine has been shown to reduce blood sugar, weight, body mass index, and waist circumference, but more high-quality studies are needed.
Pure Encapsulations Metabolic Xtra contains 350 mg berberine HCl, 200 mcg chromium polynicotinate, 100 mg alpha lipoic acid, and 20 mg resveratrol. Chromium is a naturally occurring mineral that can enhance insulin sensitivity, says Dr. Sowa. Because it helps regulate blood sugar, chromium may help burn fat while preserving lean muscle mass.
Pure Encapsulations prioritizes science-backed ingredients and conducts rigorous testing to ensure purity, potency, and high-quality supplements. Pure Encapsulations Metabolic Xtra is vegan, non-GMO, dairy-free, gluten-free, and soy-free. It is recommended that you take one capsule 1&#;3 times per day with meals.
Keep In Mind
The 350 mg dose of berberine in Pure Encapsulations Metabolic Xtra is a little lower than that in other berberine supplements. Pure Encapsulations makes another pure berberine supplement, Pure Encapsulations UltraSorb, that contains 550 mg of berberine phytosome.
According to Dr. Sowa, taking 500 mg of berberine three times a day, for a total of 1,500 mg/day has yielded the most dramatic weight loss results in clinical research, but taking that much can cause abdominal upset. So she recommends 900 mg/day as a starting point and spreading it out before meals. This equates to about three capsules of Pure Encapsulations Metabolic Xtra.
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