WH Asked Experts If Berberine Is Really 'Nature’s Ozempic'
If you take a quick scroll through TikTok, you might see a new little yellow supplement pill getting lots of attention for its promise as a weight loss magic bullet: berberine.
Touted as “nature’s Ozempic” and typically sold in capsule or powder form, this plant-based compound has made its way into the spotlight. Social media creators—millions of them, actually—are raving about its Ozempic-like ability to melt off unwanted pounds.
And people are taking note. #Berberine has over 69 million views, with #berberinesupplement racking in 23 million, #naturesozempic garnering 5.5 million, and #berberineforweightloss pulling in over 3.9 million views.
The pull? Berberine promises a cheaper alternative to the pricey semaglutide prescription medications used for weight loss like Ozempic, Wegovy, and Rybelsus (which can be as costly as nearly $900 for a one-month dose), is readily accessible in drugstores and can be purchased over-the-counter. And the fact that it comes from nature might make it seem like a no-brainer for those who aren't ready to take the step towards a prescription medication.
Meet the experts:
Rahi Sarbaziha, MD, is a Los Angeles-based double board-certified integrative medicine specialist.
Payam Vahedifar, MD, is a physician from Nuvo Spine & Sports Institute & Ortho Regenerative Center.
Janese Laster, MD, is a D.C.-based, board-certified gastroenterologist specializing in non-surgical endobariatric procedures and medical weight loss from Gut Theory Total Digestive Care.
Like many dupes going viral on the internet as of late, is this one too good to be true? Here, experts weigh in on the supposed merits of this buzzy supplement, how it functions in the body, and what, if any, hard science is actually in berberine’s corner to suggest it really is "nature's Ozempic."
What is berberine?
Berberine is an alkaloid (an organic compound) found in plants like barberry, goldenseal and Oregon grape, says Rahi Sarbaziha, MD, a Los Angeles-based double board-certified integrative medicine specialist. And while it's quickly become part of the zeitgeist in 2023, berberine has actually been around for centuries, popping up in traditional Ayurvedic and Chinese medicinal practices thanks to its many purported health benefits, according to Dr. Sarbaziha.
You may see berberine used in different types of cuisines too. Prized for its bitter, tart, and tangy notes, the barberry fruit (which, again, contains berberine) is a favorite seasoning for Persian rice dishes, says Dr. Sarbaziha.
But it also has some purported health benefits in the body.
What does berberine do in the body?
The compound is thought to help manage high cholesterol, type 2 diabetes, polycystic ovarian syndrome (PCOS), and obesity. It can also help combat cardiovascular issues associated with those conditions, research shows.
Of course, these purported health benefits are great, but what people *really* want to know right now is whether it helps with weight loss the way Ozempic does. The compound works by targeting a protein called AMP-activated protein kinase (AMPK), an enzyme that plays a role in activating insulin receptors, which in turn affect your blood sugar levels. “By activating AMPK, berberine may help increase metabolism, leading to potential weight loss effects,” says Dr. Sarbaziha.
Specifically, berberine may improve insulin sensitivity, help to decrease glucose production in the liver, and potentially promote the uptake of glucose into cells, according to Dr. Sarbaziha and Payam Vahedifar, MD, a physician from Nuvo Spine & Sports Institute & Ortho Regenerative Center. (Research suggests this too.) Taken together, Dr. Sarbaziha says “these effects can help regulate blood sugar levels and potentially benefit individuals with diabetes or insulin resistance."
Both doctors note that researchers have also looked at berberine’s lipid-lowering potential, which can have positive implications for overall heart health. A small 2012 study performed in both humans and rats found that berberine may help lower LDL cholesterol and triglycerides (human subjects with obesity lost an average of five pounds). Dr. Vahedifar is quick to point out, though, that no large-scale randomized trials like this have been done since.
Still, these findings were reinforced in a recent 2021 meta-analysis of randomized berberine clinical trials, which also suggested berberine could increase HDL cholesterol. “By improving lipid profiles, berberine may contribute to overall cardiovascular health,” says Dr. Sarbaziha.
Can berberine help with weight loss?
Right now, the answer is more of a murky “maybe” versus a resounding “yes.”
“Berberine may help increase metabolism, leading to potential weight loss effects,” says Dr. Sarbaziha. Key word here: may.
While this compound certainly exhibits some properties that could be beneficial for your body, the jury is still out on its efficacy for weight loss, particularly because there aren't great large-scale, long-term clinical trials to point to, and current research has focused more on animal vs. human testing.
On the other hand, Ozempic (FDA-approved for treating type 2 diabetes, but prescribed off-label for weight loss) and Wegovy (FDA-approved for weight loss) have much better studied results, with patients seeing significant weight loss. After a few months of using the semaglutide medications, people typically lose about 15 percent of their body weight.
Are berberine supplements safe?
Yup, they're generally considered safe for most people, when taken in appropriate doses, says Dr. Sarbaziha. But there's a caveat: People respond differently to supplements, and some may experience more side effects or interactions with other medications.
While adverse effects aren’t super common, Dr. Sarbaziha says you could still experience gas, bloating, diarrhea, constipation, or an upset stomach when taking berberine.
And since the FDA doesn’t heavily regulate anything classified as a supplement (they're not generally subject to the same testing and regulations as prescription medications), you need to be careful where you're getting your supps from. There's no overarching quality control in the way berberine is made or in the standard dosage—most existing studies fall somewhere between 500 to 1500 milligrams daily. Essentially, “it's difficult to know what patients are getting from bottle to bottle,” says Janese Laster, MD, a Washington, D.C.-based board-certified gastroenterologist specializing in non-surgical endobariatric procedures and medical weight loss from Gut Theory Total Digestive Care.
The supplement selection process matters. When starting your search, you should consult a health care professional on potential dosing and look for a product that has been third party-tested.
If you’re currently on any other medications or if you have active medical problems, Dr. Sarbaziha also advises checking in with your doctor before starting berberine to avoid any health complications.
“Although there is not much research done on the topic of pregnancy, it is advised not to take berberine if you are pregnant,” says Dr. Sarbaziha, as some case studies have suggested that berberine can possibly result in fetal jaundice, teratogenesis, and premature delivery.
So, is berberine really “nature’s Ozempic”?
While berberine could potentially be used as a tool in a weight loss plan for some people, it’s not a substitute for a healthy diet, exercise, and other lifestyle changes.
And despite what TikTokers may tell you about their experiences with the supps, the mechanisms at work in berberine supplements and prescription drug Ozempic are *not* the same, so you shouldn't expect equivalent results. Ozempic is a prescription drug that works in the central nervous system to improve satiety, reduce appetite, slow gastric emptying, and improve insulin resistance, and berberine is not.
“It is not nearly as effective as Ozempic," Dr. Sarbaziha says. Dr. Laster adds that it is "not the same as Ozempic in any way."
So, if you’re looking to lose any significant amount of weight, berberine probably isn’t going to be your holy grail—especially not on its own. “I always tell my patients if it were this simple, 'trust me, we would use it for everyone!' ” says Dr. Laster. “There are no tricks or gimmicks in weight loss.”
You Might Also Like
