With diet culture on the rise, berberine has been gaining attention. Online anecdotes are full of users swearing it’s a game-changer for weight loss and it’s become increasingly popular among women with PCOS for its apparent ability to alleviate symptoms. In the most sensational claims, the best berberine supplements have even been likened to Ozempic, driving a frenzy of content (almost 40,000 posts on TikTok and a surge in Google searches for the herb).
While it’s true that berberine can help curb sugar cravings, current research doesn’t support its comparisons to Ozempic or other pharmaceutical drugs. It is not an appetite suppressant and doesn’t slow stomach emptying in the way semaglutides do. So what does berberine actually do? We asked experts to verify the trending claims, from how berberine helps PCOS to whether the buzz around its weight loss benefits is to be believed.
What is berberine?
Berberine is a compound found in certain plants, including barberry, goldenseal and tree turmeric. It might appear trendy, but it has longstanding roots in ancient naturopathic remedies. “It has been traditionally used in Ayurvedic and Chinese medicine for blood sugar, inflammation and gut health and has now emerged as a well-studied herb for metabolic health,” Stephenson notes.
How does berberine work?
“Berberine works primarily by activating an enzyme called AMPK (often referred to as the body’s ‘metabolic master switch’) which improves insulin sensitivity, lowers blood glucose levels and supports fat metabolism,” Dr Brighten explains.
Another area where berberine impacts is the gut microbiome. “Studies show it can increase levels of Akkermansia muciniphila, a keystone bacterial species linked to improved metabolic function,” according to Stephenson. “Because berberine supports Akkermansia levels in the gut, it has been associated with weight loss, craving control and overall metabolic efficiency.”
What does berberine do for PCOS?
Berberine improves insulin sensitivity, which is often impaired in people with PCOS. “Because insulin resistance is a major driver of hormonal imbalances in conditions like PCOS, berberine can indirectly support hormone regulation, improve ovulatory function and aid in weight management,” says Dr Brighten. This could explain why many reviewers report more regular periods when taking the supplement.
Stephenson adds that these improvements to insulin sensitivity can decrease androgen levels. Symptomatic of PCOS, high androgen levels cause thick hair growth in areas like the face and chest for women with the syndrome and so, berberine can be beneficial for reducing unwanted hair growth.
How much berberine should I take?
Per Dr Brighten, most clinical studies showing benefits from berberine use doses of 500 mg, taken two to three times per day before meals, for a total daily dose of 1,000-1,500 mg. “This dosing schedule helps maintain stable blood levels and supports its effects on blood sugar, insulin and lipids.”
However, Stephenson advises starting with lower doses to avoid discomfort. “I see a lot of people jumping straight into the maximum dosage (which is about 1,000-1,500mg per day for up to 6 months), but this can come with the risk of side effects, like diarrhoea, cramping and stomach pain,” she warns.
Who should not take berberine?
Both experts say that berberine should be completely avoided in pregnancy and used with caution by those with liver or kidney disease. If you have low blood sugar or high gut sensitivity, you may not tolerate berberine well. Crucially, those on prescription medications ought to seek their doctor’s approval before supplementing with berberine. “People taking medications for diabetes should consult a practitioner due to potential interactions,” Dr Brighten informs us.
