Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.

Berberine is a natural compound found in several plants, including goldenseal, barberry, and Oregon grape. Used for centuries in traditional medicine, it’s now gaining modern attention for potential benefits like blood sugar control, weight management, and heart health.

Curious about how berberine works and what research says about its potential health benefits? Here’s what you need to know.

How Does Berberine Work in the Body?

Berberine works at a cellular level. Its primary mechanism of action is activating an enzyme called AMP-activated protein kinase (AMPK), which plays a vital role in regulating how your body uses energy. When AMPK is activated, it helps improve insulin sensitivity, encourages the uptake of glucose into cells, and boosts fat-burning processes.

It also appears to influence other biological pathways involved in inflammation, cholesterol production, and gut health, making it a multitasker with wide-reaching benefits.

Health Benefits of Berberine 

Wondering how berberine might support your health? Below are some potential benefits being explored. As with any supplement, talk to your healthcare provider before starting.

#1: May Support Blood Sugar Control 

Berberine has shown promising results in helping people with type 2 diabetes manage their blood sugar levels more effectively. Research suggests it works through several different pathways, including: 

• Improving insulin sensitivity (i.e., helping insulin do its job more efficiently)

• Boosting glycolysis (the process where cells break down sugar for energy)

• Reducing sugar production in the liver

• Slowing carbohydrate digestion in the gut

• Supporting the growth of healthy gut bacteria

One notable 2008 study found that taking one gram of berberine daily led to a 20 percent reduction in fasting blood sugar. It also reduced hemoglobin A1c (a long-term blood sugar marker) by 12 percent.

Some reviews even suggest berberine may be as effective as commonly prescribed diabetes medications, such as metformin, glipizide, and rosiglitazone.

#2: May Support Weight Control 

Berberine may be a helpful tool for those looking to lose weight. In a 12-week study involving people with obesity, participants who took 500 mg of berberine three times a day lost an average of about five pounds and reduced their body fat by about four percent.

A larger review of 12 studies echoed these findings, noting that berberine supplementation was linked to noticeable decreases in weight, BMI, belly fat, and inflammation. 

On a cellular level, berberine appears to block the growth of new fat cells, which may be one way it contributes to weight loss.  

#3: May Lower Risk of Heart Disease 

Heart disease is the leading cause of death worldwide, and berberine may offer some protection. Studies have shown that it can improve several key heart health markers, including LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides.

Researchers believe one way berberine helps is by blocking an enzyme called PCSK9. This allows the body to clear more LDL cholesterol from the bloodstream, improving overall heart health.

Additionally, berberine may support cardiovascular health by helping regulate blood sugar, manage weight, and reduce inflammation.

#4: Other Possible Benefits

Although less researched, berberine has also been studied for its potential for: 

• Mood: Animal research suggests it may have mood-lifting effects.

• Inflammation and oxidative stress: In test tube studies, berberine has demonstrated antioxidant and anti-inflammatory effects.

• Infections: Test tube studies suggest it may help kill harmful bacteria, viruses, and fungi.

• Fatty liver: Early findings suggest it might help reduce fat buildup in the liver.

Berberine Safety and Side Effects 

Berberine has an excellent safety profile. However, some people may experience digestive side effects, such as bloating, constipation, or diarrhea.

To reduce the risk of side effects, consider taking dihydroberberine (DHB) instead. DHB is a more bioavailable form of berberine. Normally, your body has to convert berberine into DHB during digestion before it can be used. By taking DHB directly, you skip that conversion step, making it easier on your digestive system and potentially more effective.

If you’re considering dihydroberberine, look for products that contain GlucoVantage® by NNB Nutrition—the only DHB brand supported by research. In a 2022 study, GlucoVantage® was shown to deliver five times more berberine to the bloodstream than berberine and remain active in the body twice as long.

The Bottom Line on Berberine Benefits 

Berberine has been linked to a variety of potential health benefits, from helping regulate blood sugar to supporting weight loss. While it’s not a cure-all, berberine may be a valuable addition to a well-rounded wellness routine.