Berberine for Blood Sugar: The Natural Remedy That Curbs Cravings and Boosts Weight Loss
A natural remedy as powerful as Metformin—without the side effects or crash
No one wakes up in the morning hoping to feel cranky, exhausted and endlessly hungry. But sometimes you’re stuck on the blood-sugar roller coaster dealing with energy crashes and constant cravings. It’s a frustrating cycle that can leave you drained. However, natural support like berberine for blood sugar may help restore balance and put you back in control.
Symptoms of blood-sugar imbalance go beyond sluggishness and increased appetite—they can affect nearly every part of your wellbeing.. “You may also get dizzy or experience mood swings and sweating,” says Fred Pescatore, MD, nutrition expert and integrative physician based in New York. “And those are just the things you feel. Surging cortisol and insulin levels also prompt the body to store fat, so you gain weight.”
Ultimately, uncontrolled blood-sugar spikes are the first step toward diabetes, which increases the risk for a host of other conditions. Looking to get off the ride for good? Keep reading to learn how to steady your blood glucose levels naturally with berberine supplements—no medications required.
Woman's World Answers
What is berberine?
This natural plant extract, found in the roots and bark of goldenseal, barberry and goldthread, has been used for thousands of years for blood-sugar regulation, explains women’s health expert Ann Louise Gittleman, PhD. “The supplement is considered to be as clinically effective as metformin—the most commonly prescribed drug used to treat diabetes—without any of the side effects, like nausea, headaches and stomach pain.” (Learn more about metformin for weight loss here.)
Indeed, clinical studies have shown that supplementing with berberine reduces subjects’ blood-sugar levels by 57 percent, whereas the diabetes drug metformin lowers fasting blood sugar by an average of just 25 percent. “Berberine binds to cells and asks them to open up for blood sugar, which stops weight gain,” explains Dr. Pescatore. The result: a reduced risk of developing type 2 diabetes and less fat storage.
How to take berberine for blood sugar control
There is no known concentrated source of berberine in our regular food supply, so Dr. Pescatore recommends taking a supplement. And because the herb is broken down quickly in the body, he suggests taking one 500-mg capsule of berberine up to three times each day.
“All of the studies show that 1,000 to 1,500 mg per day is the therapeutic dose of berberine, and spreading the dose out throughout the day gets you the effective dose and helps ensure that blood sugar stays balanced throughout the day,” he explains.
For the best results, aim to take the supplement 10 minutes before your meals. However, if taking the capsules on an empty stomach makes you feel nauseous, it’s okay to take Berberine with your meal.
Boost the benefits of berberine for blood sugar control
In addition to supplementing with berberine daily, the strategies below can maximize how much berberine is absorbed and help enhance the herb’s blood sugar–balancing and fat-burning effects to help you feel your best:
Fill your plate with fats
Foods rich in healthy fats, such as avocados, coconut oil, full-fat dairy and nut butter, can help the body better utilize berberine. According to a study published in the Journal of Pharmacy and Pharmacology, consuming a high-fat meal increased berberine levels in the bloodstream by a whopping 600 percent—and levels remained higher for up to 24 hours after consumption.
Time your carbs
Blood-sugar levels are naturally higher in the morning as part of waking the body from sleep. That’s why nutrition expert Naomi Whittel, author of High Fiber Keto, recommends opting for a fat- and fiber-rich breakfast (like a breakfast scramble with two eggs, some sautéed vegetables and half an avocado or 1⁄4 cup of black beans) to lower blood sugar and keep it steady throughout the morning.
But that doesn’t mean carbs are off the menu. Instead, save the bulk of your carbohydrates for lunch and dinner. And since berberine blunts blood-sugar spikes, Gittleman says you can enjoy carbs without guilt while you’re taking it: “Be sure to enjoy some sort of grain or pasta every day,” she notes. “Aim for unprocessed whole foods. Things like potatoes, sweet potatoes, yams or squash are best.”
Nourish your gut
According to Chinese researchers, a healthy and diverse population of gut bacteria triples berberine’s bioavailability. To maintain a healthy, diverse gut microbiome and increase the beneficial effects of berberine, aim to enjoy 3 Tbs. of probiotic-rich foods (like kimchi, sauerkraut and vinegar-free pickles) and at least three cups of leafy greens each day.
If you prefer to supplement, Dr. Pescatore recommends choosing a probiotic that contains various strains of live bacteria and prebiotic and postbiotic compounds.
On meds? Check with your doctor before taking berberine
If you take insulin or other diabetes medications, you should check with your healthcare provider before taking berberine. “Berberine can enhance the effects of insulin so much that your doctor may have to lower your medications,” explains Dr. Pescatore. “You may also want to ask your doctor to check your blood-sugar levels more regularly.”
Additionally, if you have hypoglycemia or low blood pressure, Gittleman recommends starting with just one 500 mg dose of berberine per day to gauge how your body reacts. Since berberine can lower blood sugar and blood pressure, taking too much too soon may lead to dizziness.
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