Berberine supplements can sometimes be called “nature’s Ozempic” because it promotes weight loss and improves blood sugar control, similar to semaglutide (Ozempic, Wegovy), a glucagon-like peptide-1 (GLP-1) prescription medication. Berberine does not lead to the same improvements in weight loss and blood sugar control as GLP-1 medications, but preliminary research shows that berberine supplements can lower blood sugar, cholesterol, blood pressure, triglycerides, and hemoglobin A1c.
We spoke with several registered dietitians and an obesity medicine physician, who shared the berberine supplement brands they recommend to their patients for specific conditions. To develop our recommended picks, we fact-checked all expert recommendations by examining current clinical research.
What Registered Dietitians Want You to Know
What is berberine: Berberine is a yellow-colored compound naturally found in plants such as goldenseal, Oregon grape, and barberry. It has been used in traditional Chinese and Ayurvedic medicine for thousands of years, as it has antimicrobial, antioxidant, and anti-inflammatory properties.
Types of berberine: Berberine supplements are either berberine hydrochloride (HCl), berberine phytosome, or both. Berberine HCl is the most widely studied hydrochloride salt form of berberine but has low absorption. Berberine phytosome is a more highly absorbable form of berberine made from berberine extract combined with pea protein, sunflower lecithin, and grape seed extract. Berberine phytosome is more highly absorbable than berberine HCl alone, say dietitians Jorie Walker, MS, RD, LD, and Julie Pace, RDN. It may have up to a 10-fold absorption compared to pure berberine.
How much to take: There is no recommended dietary allowance (RDA) for berberine, but taking 400 mg – 1,500 mg per day for up to two years is safe for most people. More research is needed to determine the best dose for specific conditions. Most studies have found 400-550 mg taken two to three times per day to be effective, and this is the dose found in most berberine supplements. Maggie Bell, MS, RD, RN recommends taking berberine for 3-6 months, followed by a break to assess how your blood sugar levels respond without the supplement. A healthcare provider can help determine how long you should take berberine based on your health conditions and goals.
What to expect: Berberine can help reduce inflammation, lower blood glucose, and activate adenosine monophosphate-activated protein kinase (AMPK), an enzyme involved in energy metabolism. Studies have shown Berberine to lower blood sugar, cholesterol, triglycerides, and waist circumference, but more high-quality studies are needed.
Seek a professional if: Berberine supplements are safe for most adults (except if pregnant or breastfeeding) but can interact with numerous medications. Therefore, you should consult a healthcare professional if you are on any medications before taking it.
Editor’s Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
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- Contains highly absorbable berberine
- Extensive in-house testing
- Free of gluten, dairy, and soy
- Not suitable for those with peanut, pea, or legume allergy
- May interact with medications that lower blood sugar
Key Specs
Serving size: 2 capsules | Dose: 450 mg berberine HCl & 550 mg berberine phytosome | Third-Party Tested: No but strong in-house testing
Why We Recommend It
Several dietitians we spoke with highly recommended Thorne Berberine Dual Action because they have seen improvements in blood sugar control with their patients who have diabetes, polycystic ovary syndrome PCOS, and/or insulin resistance. Thorne makes two different berberine supplements, but we chose the Dual Action Formula because it contains two forms of berberine: 450 mg of berberine HCl and 550 mg of berberine phytosome.
Berberine helps improve the body’s response to insulin and lower blood sugar by activating AMPK, an enzyme that regulates metabolism, says Walker. Berberine also inhibits the liver from producing glucose. A 2023 study found significant improvements in menstrual regularity and ovarian health and reductions in acne and hirsutism in women with PCOS who took berberine phytosome (90 days, two doses daily of 550 mg), says Walker.
Pace also recommends Thorne Berberine for her patients with PCOS, type 2 diabetes, or those with non-alcoholic fatty liver disease but emphasizes the importance of using it under the supervision of a licensed healthcare professional.
Registered dietitian Melissa Mitri, MS, RD, says Thorne is a trusted and reputable supplement brand recommended by healthcare experts. While Thorne Berberine is not third-party tested, the company conducts thorough in-house testing to ensure safety, quality, and potency. For added peace of mind, Thorne also shares fact sheets on each ingredient and details on its manufacturing process.
Keep In Mind
Berberine can interact with blood-sugar-lowering medications, like metformin, so speak with your healthcare provider before taking it. Two capsules of Thorne Berberine Dual Action is 1,000 mg of total berberine, more than what is found in other supplements, but still within the range that’s considered safe. Thorne Berberine Dual Action also contains pea protein, so do not take this supplement if you have a nut or legume allergy.
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Key Specs
Serving size: 1 capsule | Dose: 400 mg berberine HCl | Third-Party Tested: Yes
Why We Recommend It
Swanson Berberine is a third-party certified, budget-friendly berberine supplement that delivers 400 mg of berberine HCl per capsule. Swanson has rigid standards for their supplements’ quality, potency, and purity, making this supplement a no-brainer choice.
Berberine has become popular because of weight loss claims, but it’s mostly been studied for its effect on metabolic health, says Dr. Alexandra Sowa, MD, MA, obesity medicine physician and founder of SoWell Health. “It actually helps address the underlying metabolic reason many people struggle with their weight: insulin resistance,” she says. Signs of insulin resistance include “excess fat around the waist, PCOS, fatigue, high blood pressure or cholesterol, difficulty losing weight, fatigue, and cravings for carbs and sugar,” says Dr. Sowa, “and berberine can help with all of these.”
Berberine helps stabilize blood sugar, especially after meals, which translates into less fat storage, decreased hunger, and healthier levels of insulin, triglycerides, and glucose, says Dr. Sowa.
Keep In Mind
One capsule of Swanson Berberine has 400 mg of berberine HCl, which is lower than the dose shown in most clinical studies to aid weight loss and cardiovascular health. Taking two to three capsules per day, ideally before meals, for a total of 800-1,200 mg berberine daily may yield optimal results. Always check with a provider to determine the best dose for you.
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Key Specs
Serving size: 1 capsule | Dose: 550 mg berberine phytosome | Third-Party Tested: Yes, NSF Contents Certified
Why We Recommend It
Theralogix Berberine Enhanced Absorption is the only NSF Contents Certified berberine supplement, meaning it’s third-party tested and certified for accuracy and purity. One capsule delivers 550 mg of berberine phytosome, which has up to 10-fold absorption compared to pure berberine.
In a study of 130 Pakistani women with PCOS, supplementing with 550 mg of berberine phytosome for 90 days helped menstruation return in 70% of these women and also improved other PCOS symptoms like acne.
Theralogix Berberine Enhanced Absorption can help support healthy blood sugar levels, cholesterol, and body composition. Because berberine can cause stomach upset in some people, Theralogix Berberine Enhanced Absorption is formulated with grape seed extract to improve tolerance and reduce GI distress. One capsule daily is recommended, but taking up to 1,500 mg per day is safe for up to six months.
Keep In Mind
This is more expensive than other berberine supplements that contain the same form and dose. Do not take this supplement if you are allergic to peas, sunflower, or grape seed.
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- Contains dose clinically studied for cholesterol
- Dietitian recommended
- Free of gluten, soy, and dairy
Key Specs
Serving size: 1 capsule | Dose: 500 mg berberine HCl | Third-Party Tested: No
Why We Recommend It
Integrative Therapeutics Berberine was highly recommended by registered dietitian Kaytee Hadley, MS, RDN, IFMCP, to improve cholesterol and high blood sugar. It contains 500 mg of berberine HCl, the type and dose of berberine shown in studies to reduce total cholesterol, LDL cholesterol, and triglycerides. Research suggests that berberine combined with lifestyle changes was more effective than lifestyle changes alone in lowering total and LDL (“bad”) cholesterol and raising HDL (“good”) cholesterol. Berberine combined with lipid-lowering medications was also more effective than medication alone in reducing cholesterol.
While 500 mg is typically the dose studied, one review found that 1,000 mg per day of berberine was the optimal dose for lowering total cholesterol and triglycerides. With 500 mg per capsule of Integrative Therapeutics Berberine, the dosage can easily be adjusted for each individual without taking more than a few pills at a time, says Hadley.
Integrative Therapeutics rigorously tests all its supplements to ensure quality, safety, and purity. Integrative Therapeutics Berberine is vegan and contains no gluten, soy, or dairy.
Keep In Mind
Berberine supplements can interact with statins, medications used to lower cholesterol, as well as blood pressure medications, so consult a healthcare professional before taking it with medication.
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- Contains chromium to aid weight loss
- Rigorous in-house testing
- Vegan, non-GMO, and free of soy, gluten, and dairy
Key Specs
Serving size: 1 capsule | Dose: 350 mg berberine HCl, 200 mcg chromium, 100 mg alpha lipoic acid, 20 mg resveratrol | Third-Party Tested: No
Why We Recommend It
Registered dietitian Julia Pace, RDN, recommends Pure Encapsulations Metabolic Xtra to help manage weight, promote healthy blood sugar, and enhance heart health. She has seen significant improvements in her patients’ blood sugar levels when they combine this berberine supplement with personalized nutrition and lifestyle recommendations. There is not enough evidence to date to recommend berberine for weight loss, but the research is promising. Berberine has been shown to reduce blood sugar, weight, body mass index, and waist circumference, but more high-quality studies are needed.
Pure Encapsulations Metabolic Xtra contains 350 mg berberine HCl, 200 mcg chromium polynicotinate, 100 mg alpha lipoic acid, and 20 mg resveratrol. Chromium is a naturally occurring mineral that can enhance insulin sensitivity, says Dr. Sowa. Because it helps regulate blood sugar, chromium may help burn fat while preserving lean muscle mass.
Pure Encapsulations prioritizes science-backed ingredients and conducts rigorous testing to ensure purity, potency, and high-quality supplements. Pure Encapsulations Metabolic Xtra is vegan, non-GMO, dairy-free, gluten-free, and soy-free. It is recommended that you take one capsule 1-3 times per day with meals.
Keep In Mind
The 350 mg dose of berberine in Pure Encapsulations Metabolic Xtra is a little lower than that in other berberine supplements. Pure Encapsulations makes another pure berberine supplement, Pure Encapsulations UltraSorb, that contains 550 mg of berberine phytosome.
According to Dr. Sowa, taking 500 mg of berberine three times a day, for a total of 1,500 mg/day has yielded the most dramatic weight loss results in clinical research, but taking that much can cause abdominal upset. So she recommends 900 mg/day as a starting point and spreading it out before meals. This equates to about three capsules of Pure Encapsulations Metabolic Xtra.
Benefits of Berberine Supplements
Studies show that berberine supplements may be beneficial for the following conditions:
- Blood sugar: Berberine helps lower blood sugar, making it a promising option for patients with pre-diabetes or diabetes. Several studies have found berberine to be as effective as metformin, a common diabetes medication, in lowering blood sugar after meals, as well as fasting glucose and hemoglobin A1c. More studies are needed; however, doses as low as 480 mg per day have shown favorable results in blood sugar and diabetes control. Taking berberine at the same time as metformin could cause blood sugar to dip too low, so speak with your healthcare provider to determine if berberine is a safe option for you.
- High cholesterol and triglycerides: Berberine has been shown in clinical studies to reduce total cholesterol, LDL cholesterol, and triglycerides while raising HDL cholesterol. In one meta-analysis, taking berberine supplements alongside lipid-lowering medications was more effective in lowering cholesterol than just taking medication.
- High blood pressure: Studies show that berberine supplementation combined with lifestyle changes lowers blood pressure more than lifestyle changes alone in people with hypertension. Taking berberine alongside blood pressure medication also showed better improvements than medication alone.
- PCOS: Berberine supplements can improve blood sugar control and insulin sensitivity in people with (PCOS). A 2023 study found that berberine phytosome helped menstruation return in a group of women with PCOS, as well as improved acne and hirsutism. In another study of people with PCOS, taking berberine supplements led to decreased waist circumference and waist-to-hip ratio compared to taking metformin.
- Weight loss: Studies have shown berberine to reduce weight, waist circumference, and fat mass. However, more studies are needed before making conclusive statements about whether berberine can help you lose weight. It may aid weight loss if combined with lifestyle changes. But, Dr. Sowa points out, you are not going to see the same weight loss results from berberine as from a GLP-1 drug.
- Helicobacter pylori (H. pylori) infection: Taking 900-1,500 mg/day of berberine alongside triple therapy for H. pylori can help eliminate the infection and decrease negative side effects.
- Canker sores: Berberine in a gel form can reduce pain from canker sores.
Who May Not Benefit from Berberine Supplements
The following populations should not take a berberine supplement.
- Pregnancy: You should not take berberine if you are pregnant. Berberine can cross the placenta and cause harm to the fetus.
- Breastfeeding: You should avoid berberine supplements if you are breastfeeding. Berberine can pass through breast milk to an infant and cause harm.
- Infants and children. Do not give berberine supplements to infants or children. Berberine can prevent the liver from removing bilirubin, which can cause harm in infants and children.
- People taking certain medications. Berberine supplements negatively interact with numerous medications, including medications that lower blood sugar, blood pressure, and cholesterol. Check the “Safety and Precautions” section below for more details on medication interactions.
How We Select Berberine Supplements
We chose the best berberine supplements based on the following criteria.
- Third-party tested: We always prioritize third-party tested supplements to ensure high-quality, potent, and safe products. Unfortunately, there are not as many third-party certified berberine supplements on the market compared to other supplements so we chose supplements from reputable companies who do rigorous in-house testing.
- In-house testing: We chose berberine supplements from reputable companies we trust who do extensive in-house testing for quality, purity, potency, and safety. This includes several rounds of testing to ensure that there are no contaminants in the supplement and you get what the label says you are getting.
- Expert Recommended: In addition to choosing third-party tested supplements and prioritizing companies who conduct rigorous in-house testing, we interviewed seven registered dietitians, as well as an obesity medicine physician, who work with metabolic diseases and have seen positive outcomes using berberine with their patients. We included several of their recommendations in this roundup.
- Clinically studied: Each supplement included has clinical data to back the efficacy of the form of berberine in that supplement, whether it’s berberine HCl or berberine phytosome.
Berberine Safety and Precautions
The following are safety and precaution considerations for taking berberine supplements.
- Is Berberine Safe? Berberine is safe for most adults. However, you should not take berberine supplements if you are pregnant or breastfeeding. It also can interfere with several medications. However, in general, berberine is safe to take in doses up to 1,500 mg per day for up to two years if you are not taking any medications that interact with it.
- Potential Side Effects: Berberine supplements can cause gastrointestinal distress, such as an upset stomach, gas, constipation, or diarrhea. Berberine phytosome, made with grape seed extract, may have fewer side effects.
- Drug Interactions: Berberine can interact with many medications. If you take any of the following medications, speak with your healthcare provider before taking a berberine supplement.
- Cyclosporine: Berberine can decrease how quickly the body breaks down cyclosporine.
- Dextromethorphan (Robitussin DM): Berberine can decrease how quickly the body breaks down dextrometh2orphan.
- Losartan (Cozaar): Berberine can decrease how quickly the liver activates Losartan.
- Cytochrome P450 2C9 (CYP2C9) substrates, Cytochrome P450 2D6 (CYP2D6) substrates, and Cytochrome P450 3A4 (CYP3A4) substrates: Berberine interacts with how quickly the liver breaks down these medications, which could increase their effects and side effects.
- Medications for diabetes: Berberine can lower blood sugar levels so taking it alongside diabetes medications that also lower blood sugar could cause blood sugar to drop too low.
- Metformin (Glucophage): If berberine is taken a couple of hours before metformin it can increase the amount of metformin in the body.
- Antihypertensive medications: Berberine can lower blood pressure, so taking it alongside medications that also lower blood pressure could cause it to drop too low.
- Anticoagulant / Antiplatelet drugs: Berberine could slow blood clotting so taking it alongside medications that also slow blood clotting could increase likelihood of bruising or bleeding
- Midazolam (Versed): Berberine interferes with how quickly the body breaks down this medication.
- Pentobarbital (Nembutal): Berberine and Pentobarbital can cause drowsiness so taking them together could exacerbate sleepiness or drowsiness.
- Sedative medications (CNS depressants): Taking berberine alongside sedatives could exacerbate sleepiness and cause breathing problems.
- Tacrolimus (Prograf): Berberine may interfere with the liver’s ability to remove this medication from the body.
- Herb and Supplement Interactions: Berberine can negatively interact with other herbs and supplements, including those that lower blood pressure or blood sugar, slow blood clotting, or have sedative properties, as well as probiotics or cannabidiol (CBD).
- When to Talk to Your Healthcare Provider: Speak with your healthcare provider before taking a berberine supplement, especially if you take other medications.
Our Experts
We interviewed the following experts to determine which berberine supplements were the best for each category. Their recommendations were based on clinical research, experience with their own patients, and trusted, high-quality supplement brands.
- Dr. Alexandra Sowa, MD, MA, Internist and Obesity Medicine Physician and Founder of SoWell Health
- Jorie Walker, MS, RD, LD, registered dietitian
- Julie Pace, RDN, Registered Dietitian Nutritionist and owner of Core Nutrition Health and Wellness
- Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition
- Kaytee Hadley, MS, RDN, IFMCP “The Anti-IBS Dietitian” and founder of Holistic Health and Wellness in Richmond, VA
- Maggie Bell, MS, RD, RN, registered dietitian and owner of Maggie Bell: Nutrition and Wellness in Little Rock, Arkansas
- Caroline Thomason, RD, CDCES, registered dietitian and diabetes educator in Washington, D.C.
- Toby Amidor, MS, RD, CDN, FAND, registered dietitian and cookbook author
Why Trust Verywell Health
Lainey Younkin, MS, RD, LDN is a weight loss dietitian and nutrition writer who helps women lose weight by changing their habits and lifestyle. She has worked with patients with high cholesterol, high triglycerides, hypertension, prediabetes, and PCOS. Several of her patients take GLP-1 medications for weight loss, diabetes, and PCOS. She has a food-first approach and thoroughly researches supplements, as she has for this article, before recommending them to patients.
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