Best berberine supplements, according to a wellness editor

Best berberine supplements, according to a wellness editorEmilie Lavinia rounds up the best supplements to help with metabolic issues like PMOSThe Standard's journalism is supported by our readers. When you purchase through links on our site, we may earn an affiliate commission.These supplements can support PMOS and diabetes symptomsEmilie Lavinia/The Standard The best berberine supplements are not weight loss drugs – it’s important to make that clear. These supplements are very clever, but you should throw any “nature’s Ozempic” nonsense out the window before you even consider shopping for berberine. “Ozempic is semaglutide, a GLP-1 receptor agonist with a substantial effect on body weight and appetite regulation. Berberine is a plant compound with a different mechanism, a much smaller effect size and a completely different evidence base,” explains clinical nutritionist Bex Prade.I started taking berberine several years ago after a nutritionist suggested it could help with managing my PMOS (formerly known as PCOS). Since then, I’ve seen this humble supplement skyrocket in popularity, touted as a wonder capsule for all kinds of chronic health issues. Berberine itself is an alkaloid found in barberry, goldenseal, oregon grape and several other plants. When ingested, it can influence the pathways involved in glucose and lipid metabolism. Best berberine supplements at a glance “AMPK, a cellular energy-sensing enzyme, is the pathway most often mentioned in the research. But AMPK is not a magic ‘metabolic switch’ that suddenly turns someone into a fat-burning machine,” explains Prade. Berberine can impact hepatic glucose production, insulin sensitivity, LDL receptor activity and the gut microbiome. Impressive, but experts explain that it should only be used if your glucose and lipid metabolism are actually dysregulated. It’s a specialist supplement for targeted metabolic support, not something everyone should be taking for improved health. “It has strong antimicrobial properties, meaning that it can modulate but also potentially disrupt the gut microbiome,” explains registered nutritionist Marjolein Dutry van Haeften. “There is emerging evidence that it can take months to recover the health of the microbiome after using powerful antimicrobials, so it isn’t a supplement you want to be on for long periods of time.”Who can berberine benefit?Prade points out that for blood sugar and cholesterol support, the evidence for taking berberine is genuine. “The strongest data comes from randomised trials, mainly in people who already have insulin resistance, type 2 diabetes, metabolic syndrome or abnormal lipid markers. In someone who is already metabolically healthy though, there may be very little to gain.”But for a condition like PMOS, which can manifest in several ways, the evidence is more nuanced. “I would consider berberine in women with PMOS where insulin resistance is clearly part of the picture. In that context, berberine may support insulin sensitivity, lipid markers and some androgen-related measures. It is not a first-line or standalone PMOS treatment, and I would use it selectively rather than broadly.”What berberine doesn’t do is burn fat. You might have seen ads on social media claiming that berberine supplements ‘boost’ or ‘optimise’ metabolism to support weight loss. These ads may sound scientific, but according to studies, berberine does not appear to meaningfully raise resting metabolic rate. “We are all biochemically unique, so ‘optimal metabolism’ might be different for different people, as our bodies all function with a combination of genetic and epigenetic factors,” explains Dutry van Haeften. Essentially, berberine may improve how your body handles glucose and lipids, but that is not the same as it being a fat-burning supplement.How do I take berberine and how often should I take them?Experts don’t recommend starting with a high dose of berberine, despite most clinical research focusing on an upper limit of 1500mg daily. “I would not jump straight to 1500mg because someone saw it online. The rationale, medication history, tolerability and clinical target matter first. A common practical starting point is 500mg with a meal, then increasing if appropriate,” advises Prade.Some brands split the daily dose across two capsules which, when taken at mealtimes, can be easier on the stomach. Some people tolerate berberine very well, others don’t, so if you’re taking one or two capsules a day, it’s worth keeping a record of any reactions.“For microbiome interventions, you would take it once per day. For insulin resistance and blood glucose management, it is recommended to take it with each meal,” says Dutry van Haeften. “I would always recommend that people don’t stay on it indefinitely. I wouldn’t recommend taking it for more than three months at a time.”Any drawbacks to berberine?The most common side effects of berberine are nausea, abdominal discomfort, constipation and diarrhoeam, which is why starting with a low dose is recommended. It’s advisable to avoid berberine when pregnant or breastfeeding, and Prade also points out that berberine has the potential to interact with other drugs. “A human study using repeated dosing found that berberine inhibited CYP2D6, CYP2C9 and CYP3A4, which are enzymes involved in metabolising a large number of medicines. That means anyone taking prescription medication should have the combination checked, especially if they are on glucose-lowering medication, blood pressure medication, anticoagulants, immunosuppressants, antidepressants, antiarrhythmics or any drug with a narrow therapeutic window. ‘Natural’ does not mean free of interactions,” she says. “There is also a current regulatory discussion worth mentioning,” says Prade. “Long-term, high-dose use cannot be described as proven safe. For me, that reinforces the need to use berberine with a clear clinical rationale rather than as an everyday wellness supplement.” How I testedEmilie Lavinia/The Standard I took each product over a period of several weeks and logged my energy levels, my food cravings and whether my PMOS symptoms felt alleviated in any way. I tracked my biometrics using my WHOOP and my Withings BodyScan2, but I also had some blood tests during the testing period to check my metabolic health status.I took ingredients and dosing into account, noting that some of the products I tested are near-clinical-dose berberine monotherapies, while others are blended formulas. I checked every product for third-party testing and clean formulations.Thorne berberine Emilie Lavinia/The Standard ★★★★★Best: Berberine supplement overall What we love: Third party testing, improved formula for absorption, and highest dose of berberineTake note: High dose may cause gut responseIf you’re looking for a clean, high-dose berberine supplement, Thorne is your best bet. It offers a clinically effective dose comprising 450mg of berberine hydrochloride and 550mg of berberine phytosome across a two-capsule serving. The brand has also added a grape seed phospholipid carrier to the formulation for improved absorption – it claims that its bioenhanced delivery improves the absorption of berberine by up to 10-fold compared to standard unformulated extracts. If true, this is excellent news if you want a high dose that delivers. However, this might not be the best place to start if you have a sensitive stomach, as high doses of berberine can cause some discomfort. Thorne impresses with third-party testing and certification. This supplement boasts an NSF Contents Certified label and is screened for contaminants such as heavy metals, pesticides and microorganisms – peace of mind in a highly unregulated market. However, I couldn’t find any brand-specific data on the results of taking this product.It didn’t upset my stomach despite the high dose, but I am used to taking berberine on and off. If you’re taking it for the first time, you might notice changes to your usual gut activity or bowel movements. These symptoms should calm down as your body adjusts. The formula is suitable for vegans, and the packaging is recyclable. Size: 60 capsulesType: CapsulesBerberine dose: 1000mg How to take it: Take 1-2 capsules twice dailyArtah metabolic fix Emilie Lavinia/The Standard ★★★★☆Best: For people with PMOSWhat we love: Optimised blend for hormonal support, formulated by a nutritionist, and promising in-house studiesTake note: Lower dose of berberineThese supplements offer a dose of berberine alongside other clinically-proven active ingredients to support metabolic pathways and blood glucose levels. Think L-carnitine, alpha lipoic acid, chromium, green tea extract, cinnamon, fenugreek, and NAC. However, it’s worth noting that the 100mg berberine dose per serving is below the 500–1500mg range that has been studied and has shown promising effects. If you’re taking berberine to help with PMOS, Artah’s supplement could be a good choice for you because it also contains myo-inositol – a supplement that shows positive results for the treatment of insulin resistance. With these ingredients, you’re really focusing on an aggregate result rather than looking to berberine alone for support.Artah’s products are generally considered high quality and are third-party tested – it’s one brand I personally rely on and recommend as safe and effective. I’m a fan of the recyclable glass jar and the fact that the brand’s founder is an expert nutritionist.Although the brand doesn’t publish any external testing results on its website, you can read the brand’s own studies on its products there, which show that 93 per cent of 112 people reported more energy and 94 per cent reported fewer sugar cravings.Size: 60 capsulesType: CapsulesBerberine dose: 100mgHow to take it: Take two in the morning with foodJSHealth Berberine+ Emilie Lavinia/The Standard ★★★★☆Best: Berberine for beginnersWhat we love: Formulated by a nutritionist, rigorously tested, and added chromiumTake note: Trial comes from brand itself, and isn’t a high dose This berberine product boasts ‘higher strength’ than other supplements, with 500mg of berberine derived from 667mg of Berberis aristata root extract. Though this is at the lower end of the studied range, experts do advise starting with a lower dose to avoid stomach issues – this dose could land you in the sweet spot while you test the formula. The capsules also contain added chromium, a trace mineral that assists with maintaining normal macronutrient metabolism and blood glucose levels.The supplements are Clean Label Project Certified and have been tested for heavy metals too. Because JSHealth is an Australian company, consumers have peace of mind knowing its formulas conform to strict standards. And the founder is a nutritionist – always a good sign in my view.Though testing is rigorous, it’s worth noting that the efficacy stats listed online come from an independent trial commissioned by the brand. Results showed 58 per cent of participants reported a reduction in food cravings and 40 per cent of participants noted an improvement in overall appetite control.The formula is also suitable for vegans, and the plastic packaging is recyclable. It’s a great starting point for beginners keen to test a berberine supplement at a tolerable dose. Size: 60Type: CapsulesBerberine dose: 500mgHow to take it: Take one dailyBuy now£36.99, Jshealthvitamins.comPaused Lift berberine complexEmilie Lavinia/The Standard ★★★☆☆Best: Berberine for midlifeWhat we love: Decent dose of berberine, additional nutrients, and good for midlifeTake note: No testing or verificationsThe berberis aristata extract in these supplements equates to 630mg of berberine hydrochloride, so you’re getting a decent clinical dose alongside other ingredients. The Lift blend also contains chromium, zinc bisglycinate, selenium, CoQ10, ginger and artichoke extract for improved energy, enzyme function and anti-inflammatory benefits.Paused generally caters to a midlife audience: though this product isn’t specifically aimed at people experiencing menopause or perimenopause, the addition of selenium and CoQ10 make it among the best berberine blend options for this stage of life. The product is manufactured in the UK and is free from artificial additives, however there’s no information regarding third-party testing or independent certifications. The formula is suitable for vegans, and the slightly higher cost comes down considerably if you subscribe for repeat deliveries. Size: 60 capsulesType: CapsulesBerberine dose: 630mgHow to take it: Take two dailyAltruVita SIBO Complex+Emilie Lavinia/The Standard ★★★★★Best: Specialist berberine supplementWhat we love: Specialist formula, and created by a gastroenterologistTake note: Low berberine doseThis supplement isn’t your classic berberine blend. It’s been specifically formulated to support people with SIBO – a digestive disorder characterised by bacterial overgrowth in the small intestine. This capsule uses berberine along with thyme, sage, oregano, ginger, lemon balm, olive leaf and stinging nettle to soothe gut inflammation and restore balance. The berberine dose is low at 75mg with antimicrobial herbs like hop extract at the highest dose. The focus is on reducing symptoms like bloating, stomach pain and gas. The formula, created by a gastroenterologist, contains no fillers or additives and is Vegetarian Society approved.The supplement is produced in the UK in accordance with Good Manufacturing Practice (GMP) standards, but there is no third-party testing listed on the website. However, the brand is a not-for-profit which directs all proceeds back into clinical research – a refreshing blueprint for a supplement brand. Size: 60 capsulesType: CapsulesBerberine dose: 75mgHow to take it: Take two daily for one monthViridian Oregon grape root Emilie Lavinia/The Standard ★★★★☆Best: For ethical shoppersWhat we love: Excellent ethical credentials, and no fillers or additivesTake note: Uses whole powdered rootViridian’s berberine supplement offers a slightly different delivery system. Rather than extracting from the plant, this form uses the whole powdered root for a 350mg dose. This doesn’t necessarily mean better absorption or precise dosing – in fact, the dosing may be slightly skewed because the whole root has been used – however, some people do prefer to take a supplement as close to a whole food as possible. If you’re one of those people, this is a sound option.Formulated by expert nutritionists with no artificial fillers or additives that might upset your gut, Viridian sources its ingredients according to strict ethical criteria, including no animal testing, GMO or palm oil. It’s one of my preferred brands for quality and ethics – it holds ethical certifications that ensure peace of mind for conscious shoppers. The product is vegan, and the recyclable glass packaging ticks a box too. Size: 90 capsulesType: CapsulesBerberine dose: 350mgHow to take it: Take 1-3 capsules with foodWhat are the best berberine supplements? When testing berberines, I aimed to support healthy blood sugar levels and reduce PMOS symptoms – and I wasn’t intending to lose weight. While experts stress that berberine is not a weight-loss supplement, I did end up dropping a couple of kilos during the testing process – perhaps due to a combination of reduced cravings and higher energy levels. The verdict? Thorne is the best of the bunch. The supplement has the highest berberine dose, third-party certification and enhanced bioavailability, but may not be suitable if you have a sensitive stomach. Artah is ideal for PMOS sufferers with a blend of potent, clinically proven nutrients, whereas Paused offers a formulation well suited to midlife users. AltruVita is very specialist, with a low dose of berberine but a very targeted formula intended to relieve the symptoms of SIBO. JS Health is a good option if you’re a beginner, don’t want a blend, or want to try berberine alone at a safe dose, while Viridian's raw herb powder suits purists and boasts excellent ethical credentials.Why trust me I’ve spent ten years reporting on health and wellbeing, testing supplements and speaking with leading experts. I do the due diligence for you, checking dose, brand credentials, provenance, third-party testing, the latest research and more along with running my own tests for efficacy. I know how to spot a red flag when it comes to a wellness product and how to decipher a study.