Key Takeaways
- Berberine is a natural product that can improve different areas of your health when combined with other evidence-based practices.
- If you choose to supplement, you can expect to take one to three capsules daily with food to experience optimal health benefits.
- Berberine isn’t appropriate for everyone, especially if you are pregnant, breastfeeding, or taking certain prescription medications. Ask your doctor if berberine is safe for you to take.
Berberine is a plant alkaloid used for centuries in Ayurvedic and Chinese medicine.
Berberine supplements are becoming increasingly popular in the United States because of their positive effect on metabolic health.
This includes improved blood sugar control, greater insulin sensitivity, weight management, and reduced symptoms of polycystic ovarian syndrome (PCOS).
In this article, we’ve made picking the best berberine supplement easy.
Keep reading to learn which products are proven to support metabolic health and whether they are a good option for you.
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What is Berberine?
Berberine is a plant alkaloid that stimulates cellular activity.
It’s harvested from various plants, trees, roots, and bark.
When sold in supplement form, berberine extract is dehydrated and ground to a fine powder stored in capsules.
Most berberine supplements have a distinct golden hue similar to ground turmeric, another popular Eastern spice taken for its anti-inflammatory benefits.
The healthful properties of berberine include its ability to stimulate glycolysis, a metabolic process that pulls usable energy from cells instead of storing it.
Berberine may also improve insulin secretion and sensitivity, which is vital for maintaining healthy blood sugar levels.
Taking berberine and following other evidence-based practices can help you improve your health.
Potential Benefits of Berberine
Health scientists continue to research berberine for its potential benefits in:
- Weight management.
- Cancer prevention.
- Improved cholesterol.
- Better blood sugar levels.
- Reducing inflammation.
- Helping to restore the gut microbiome.
- Neuroprotective activity.
So far, the outcomes look very promising. However, no single supplement will resolve health conditions or improve symptoms overnight.
You should use berberine while following the directions of your healthcare team to maximize potential benefits.
How To Choose the Right Berberine Supplement
There are many different supplements on the market.
Ideally, you should choose a product that can meet these criteria:
- It has excellent bioavailability, meaning your body will absorb as much of the supplement as possible.
- It comes from a reliable brand.
- Independent third-party labs have validated the formula.
- The dosage is supported by scientific research.
It is essential to be diligent about your supplement choices.
Supplements can be costly, and you want to ensure you get the best quality ingredients.
2023 research demonstrates that many berberine supplements on the market are less potent than marketed.
Only 56% of the 18 berberine supplements analyzed in the study contained the advertised amount of berberine.
Unfortunately, this happens frequently in the US because supplements aren’t regulated and don’t need to satisfy FDA protocols.
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Taking The Correct Dosage
There are no published guidelines on the correct dosage of Berberine.
Research from 2023 has demonstrated positive health changes in people after taking between 1000 mg and 1500 mg of berberine daily for a minimum of three months.
The time it takes to see results varies by person.
Many of the supplement brands suggest taking three 500 mg capsules daily, which equates to 1500 mg total.
In some people, berberine may affect their gastrointestinal system and lead to diarrhea or constipation, stomach pain, and flatulence.
If you have a sensitive stomach, you may need a lower dosage. Your dietitian can help you make adjustments.
8 Best Berberine Supplements for Metabolic Health
When taking a supplement, always follow the instructions on the package.
Even though all these products contain similar ingredients, the directions and dosage may vary.
Remember to talk with your doctor before starting any new supplements, including Berberine.
1. Best Overall: Thorne Berberine
Thorne’s supplement contains berberine and berberine phytosome, another plant extract from berberine that helps absorption.
It's marketed to people who want to experience berberine's full health benefits, including better cholesterol and blood sugar values and improved insulin sensitivity.
They also claim that women with polycystic ovarian syndrome, susceptible to acne and blemishes, may see clearer skin.
Each capsule provides 450 mg of berberine HCL and 550 mg of berberine phytosome.
The recommended dosage of this product is one to two capsules daily, taken with food to further help with absorption.
A bottle should cover your needs for one month.
2. Best For Gut Health: Integrative Therapeutics Berberine
Integrative Therapeutics offers an affordable berberine supplement that costs $36 for a 90-pill container.
It’s marketed to people who want gastrointestinal support and metabolic improvements.
The ingredients contain potent sources of berberine, barberry root extract, and Oregon grape extract. The recommended dosage is two to three 400 mg capsules daily, taken with meals.
Barberry root is known to have laxative properties. If you are prone to loose stools or diarrhea, try a different supplement.
3. Best For Blood Sugar Management: NOW Foods Berberine Glucose Support
NOW Foods has an affordable option that touts glucose and cholesterol improvement.
This brand is reputable and well-known across the supplement industry.
A unique feature of this formula is the addition of capric acid, which can help increase berberine absorption.
Like other berberine products, the recommended dosage is one 400 mg capsule, taken three times daily.
4. Best Eco-Friendly Option: Solaray Berberine Capsules
Solaray stands out from other brands for its eco-friendly practices.
The Utah-based company only uses recycled material for packaging and works with community patterns as often as possible to formulate its products.
Their berberine supplement contains berberine hydrochloride (HCL) and Oregon grape.
You can take two 535 mg capsules per day with or without food.
5. Best For Cost Savings: Swanson Berberine
This is the most affordable option on our list. Swanson berberine supplements support all areas of metabolic health linked to berberine, including glucose control, lipid management, and weight loss.
The only listed ingredient in this product is berberine HCL, which is believed to have excellent bioavailability.
You can take two to three 400 mg capsules daily with food.
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6. Best For Extensive Quality Testing: Metagenics Berberine GT Metabolism Support
This Metagenics supplement is a “dual-action” product containing both berberine and green tea extract. It’s marketed to support heart health, blood sugar management, and weight loss.
One capsule provides 500 mg of Berberine HCL and 200 mg of decaffeinated green tea extract for absorption. At the recommended serving size of one capsule daily, each bottle will last two months.
Green tea extract has been linked with improvements in body weight, blood pressure, and cholesterol, but more research is needed.
Metagenics undergoes extensive product quality testing and is certified by NSF and USP, two agencies responsible for third-party supplement testing.
7. Best For Absorption: Pure Encapsulations Berberine UltraSorb
Pure Encapsulations’ Berberine Ultrasorb contains “berberine phytosome,” which the brand claims is four times more absorbable than standard berberine.
Like other brands, the supplement label advertises improved blood sugar regulation and heart health.
Each capsule provides 550 mg of berberine phytosome, and the website recommends taking one to two capsules daily.
Of note, these berberine capsules are vegan.
8. Best High Dosage: Nature’s Bounty Berberine 1000 mg
Another affordable option is Nature’s Bounty Berberine, which is advertised to support healthy cholesterol, triglyceride, and blood sugar levels.
It provides 1000 mg of berberine HCL (the sole ingredient) per serving of two capsules. At this dosage, each bottle will last one month.
Nature’s Bounty follows GMP (Good Manufacturing Practices) quality standards for its supplements and tests all its products for purity.
Side Effects and Safety Considerations
Although it is an all-natural product, the enzymes in berberine can interfere with several types of prescription medications.
You should not take berberine if you take blood thinners or medications to manage heart disease or blood sugar levels. It could lead to dangerously low blood sugar levels, clinically referred to as hypoglycemia.
People who are immunocompromised should also avoid berberine, as well as those who are pregnant or breastfeeding.
Infants exposed to berberine are at risk of developing infant jaundice or more severe complications.
Takeaway
You can improve your metabolic health by making dietary and lifestyle changes.
These include increasing physical activity and enjoying a balanced diet of fruits and vegetables, whole grains, healthy fats, and lean protein.
Adding berberine to your health care plan may provide further benefits if it’s safe for you (meaning you aren’t pregnant or breastfeeding and don’t take any prescription medications that react with berberine).
Many berberine supplements contain similar ingredients, but come at different dosages, costs, and formulations.
Talk with your dietitian about the best berberine supplement for you.
How a Dietitian Can Help
Your metabolic health is a snapshot of the bigger picture of your health.
You and your healthcare team can assess your metabolic health by measuring your blood pressure and waist circumference, evaluating fasting blood glucose levels, and testing cholesterol levels.
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Making nutritious changes can improve your metabolic health. These include:
- Increasing your intake of fruits and vegetables.
- Satisfying your vitamin and mineral requirements, such as vitamin D and magnesium.
- Lowering your intake of ultra-processed foods.
- Following the Mediterranean eating pattern or Dietary Approaches to Stop Hypertension if applicable.
- Choosing antioxidant-rich food and beverages (teas and coffees) daily.
Nutrition misinformation is abundant online, and working with a nutrition expert can provide clarity.
Find a dietitian specializing in metabolic health through Nourish to help you optimize your health.
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Frequently Asked Questions
Many of the products are comparable.
To ensure you buy the best option, look for a supplement verified by third-party lab testing.
This can increase confidence that you are buying a good quality product.
Look for one of the following seals on the product label:
- USP.
- ConsumerLab.
- NSF.
Supplementing with berberine HCL at 400-500mg per capsule is a great option.
Most brands recommend taking one to three capsules per day for a maximum of 1500mg daily.
Berberine HCL is highly absorbable and has the best chance of improving your metabolic health when combined with lifestyle changes.
Always talk to your healthcare provider before starting a new supplement.
Your A1c is measured through blood tests and is a three-month average of your blood sugar levels.
Berberine supplements may help improve blood sugar levels and insulin function.
Therefore, it could lower your A1c value.
However, there's no evidence that one supplement is better than others for improving your A1c.
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