The newest class of weight-loss drugs—injectable GLP-1 receptor agonist medications originally designed to combat Type 2 diabetes—have upended the weight-loss world by helping patients lose up to 20 percent of their body weight. However, it’s no secret that there are plenty of barriers standing between the public and a prescription.
According to Columbia University’s Center for Metabolic and Weight Loss Surgery, deciding to take drugs like Ozempic requires a life-long commitment since stopping the medication often results in weight regain. That life-long commitment comes with several potential side effects, “including nausea, reflux, abdominal cramping, delayed gastric emptying, and constipation, which might affect their ability or willingness to continue treatment,” they write, adding, “The high cost of medications like Ozempic, approximately $1,200 a month, poses a financial barrier for many individuals, potentially limiting access to this treatment option.”
Shelley Balls, RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest, says it’s no surprise that many people are turning to natural alternatives. “With the extremely high price of weight loss drugs, especially if insurance doesn't cover them, and the possible side effects that come with them, it may be worth your time to consider natural herbs and dietary supplements that have been shown to promote weight loss,” she tells Best Life.
In particular, the over-the-counter dietary supplement berberine has recently gained fame for its potential weight loss effects, even earning the nickname “nature’s Ozempic” on social media. Does it really work for weight loss? The answer is more nuanced than most TikTok endorsements would suggest. Read on to hear what doctors and nutritionists have to say about the popular supplement.
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What is berberine?
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Berberine is a compound found in a variety of plant species, including barberry, Oregon grape, and goldenseal. For over 3,000 years, it has been used for its medicinal properties.
“It has its roots in traditional Chinese and Ayurvedic medicine primarily for its known antimicrobial and anti-inflammatory properties as well as its ability to regulate blood sugar,” says Trista Best, RDN, LD, a registered dietitian at The Candida Diet.
Additionally, some research suggests that berberine may help to lower cholesterol, triglycerides, and other reversible risk factors for cardiovascular disease.
Does berberine work for weight loss?
Limited research suggests that berberine may provide moderate benefits when it comes to weight loss.
“Berberine has come into favor within the weight-loss community, especially with those with metabolic conditions like insulin resistance,” says Best. “It has been found to improve insulin sensitivity, reduce fat accumulation, and regulate blood sugar. It has also been found to support the gut's microbiome and thereby reduce inflammation. These positive effects all indirectly support weight loss efforts.”
Michael Chichak, MD, medical director at MEDvidi, adds that berberine also stimulates an enzyme called AMPK (adenosine monophosphate-activated protein kinase), “which is why it is often described as the body’s ‘master switch’ of metabolism and energy regulation.”
A 2021 study published in the journal Biomolecules says that “as a central energy sensor, the AMP-activated protein kinase (AMPK) has recently been elucidated to play a paramount role in fat synthesis and catabolism”—the breakdown of complex organic molecules—“especially in regulating the energy expenditure of brown/beige adipose tissue and the browning of white adipose tissue (WAT).”
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Is it really “nature’s Ozempic?”
While some experts say that berberine could be a helpful weight loss tool when used in conjunction with a healthy diet and exercise, they emphasize that it’s not a “magic bullet.” They also widely reject comparisons to GLP-1 agonist weight loss drugs, which can trigger substantial weight loss in a relatively short period of time.
Toni Golen, MD, editor in chief for Harvard Women's Health, recently wrote that the berberine craze is “yet another example why we should be skeptical when social media platforms dispense so-called health advice.” She says that there’s no “rigorous scientific evidence” to support the notion that berberine might suppress appetite or lead to weight loss—let alone that its results might be on par with the latest class of injectable weight loss drugs.
“Talk to your doctor if you want to explore it further,” Golen writes. “But don't buy into social media claims that berberine is ‘nature's Ozempic.’”
Are there risks to taking berberine?
Like most supplements, berberine can have unwanted side effects, especially when taken at high doses over a long period of time. Best notes that the most common side effects include gastrointestinal issues like constipation, bloating, diarrhea, and nausea.
“Berberine may also interact with medications like antibiotics, anti-hypertensives, and blood thinners. Because berberine can lower blood sugar, it may lead to hypoglycemia when used with other glucose-lowering supplements or medications. High-risk populations such as pregnant, breastfeeding, elderly, and children should avoid berberine due to the insufficient studies and data to confirm its safety,” the dietitian adds.
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Should I try taking berberine?
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If you’re considering taking berberine for weight loss or any other purpose, it’s a good idea to discuss the risks and benefits with your doctor.
Balls says that if you plan to take berberine, you should “look for one that contains approximately 200-500 mg to help you retain the benefits shown in human studies.” However, Golen points out that because the FDA doesn't regulate dietary supplements, “there's no guarantee how much berberine is contained in a product”—all the more reason to check in with your doctor before getting started.
Additionally, it’s important to ensure all of your supplements come from a reputable source to ensure safety and quality. If you do decide to take berberine, you should still pair it with a healthy lifestyle and balanced eating pattern to promote both weight loss and overall health, Balls advises.
