Berberine
Nature's metformin. Berberine is a yellow alkaloid found in plants like goldenseal and Oregon grape. It's one of the most powerful natural compounds for metabolic health—activating AMPK (the "metabolic master switch"), lowering blood sugar as effectively as metformin in studies, improving cholesterol, and modifying the gut microbiome.
How Berberine Works
AMPK Activation
Activates the "metabolic master switch." Same target as metformin and exercise. Improves glucose uptake.
Insulin Sensitizing
Improves how cells respond to insulin. Helps glucose enter cells for energy.
Gut Microbiome
Changes bacterial composition. Increases beneficial bacteria. May explain some effects.
PCSK9 Inhibition
Increases LDL receptor expression. Lowers LDL cholesterol by 20-25%.
Gluconeogenesis
Reduces liver glucose production. Same mechanism as metformin.
Anti-Inflammatory
Reduces inflammatory markers. May help with inflammatory conditions.
Research-Backed Benefits
Blood Sugar
- HbA1c: Reduces by ~0.9% (comparable to metformin)
- Fasting glucose: Significant reductions
- Postprandial: Lowers after-meal spikes
- HOMA-IR: Improves insulin resistance
Cardiovascular
- LDL: Lowers 20-25%
- Triglycerides: Reduces significantly
- HDL: May increase modestly
- Blood pressure: Mild improvements
Important Considerations
GI Side Effects
Can cause diarrhea, cramping, constipation. Start low and build up. Take with meals.
Drug Interactions
Interacts with many medications via CYP450. Check with pharmacist. Don't combine with metformin without supervision.
Absorption
Poor bioavailability (~5%). Some take with piperine. DHB (dihydroberberine) may absorb better.
Pregnancy
Contraindicated in pregnancy and breastfeeding. May cross placenta.
How to Use
Dosing
Typical: 500mg 3x daily with meals. Short half-life requires multiple doses. Start with 500mg 1x and increase.
Timing
Take before or with meals to reduce blood sugar spikes. Spread doses throughout day.
Cycling
Some recommend cycling (8 weeks on, 2 weeks off) due to gut microbiome effects. Not proven necessary.
Monitoring
Track blood sugar if diabetic. May need to adjust medications. Work with doctor.