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Berber-what-now..? If you’ve somehow missed TikTok’s latest diet supplement obsession, we’ve got the skinny on what berberine actually is, and what the science really says…
Summary
1What's berberine?
“It’s a type of plant substance known as an alkaloid and is typically extracted from shrubby plants like goldensea...”
2What’s the link between berberine and weight loss
“Research seems to suggest that berberine benefits weight by activating an enzyme called AMPK. However, there really...”
3What are the side effects of berberine?
“Some side effects of berberine have been reported in research studies, like stomach cramps, diarrhoea or low blood pressure...”
If you’ve spent more than five minutes skimming TikTok lately, chances are you’ve come across berberine.
But what exactly is berberine? How does it work? And can it really help with weight loss? Keep reading for everything you need to know…
What's berberine?
It might sound like something concocted in a lab, but berberine is a type of plant substance known as an alkaloid.1 It’s typically extracted from shrubby plants like goldenseal, Oregon grape, barberry and tree turmeric.
What are the possible benefits of berberine for weight loss?
Research seems to suggest that berberine benefits weight by activating an enzyme called AMPK2 – a type of ‘metabolic switch’ that helps the body better manage blood sugar and supports metabolic health.
Despite these initial findings, there really isn't enough research yet to definitively confirm the supposed health benefits of berberine, and we’re not quite at the stage of calling it a “wonder” supplement.
As most of the research so far has been done on animals or small groups of people, study authors tend to conclude that we need bigger, better clinical studies before we get too excited or start clinically recommending it for issues like obesity.
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Other ingredients commonly linked to weight support
Berberine isn’t the only supplement popping up in conversations about weight management. Here are a few other ingredients you might see on the shelves or in your feed – along with what the science actually says.
Glucomannan
Made from the root of the konjac plant, this fibre supplement is believed to expand in your stomach to help you feel fuller for longer.3 Some studies4 have linked it to small reductions in weight when taken before meals, but others have found no link whatsoever.3
Chromium
Often found in ‘fat-burning’ or ‘blood sugar support’ blends, chromium may help regulate appetite and improve how your body uses insulin.5 The evidence is mixed, though; some studies6 show a small impact on weight, others find very little benefit.7
Inulin
A type of prebiotic fibre, inulin supports gut health and may help with weight management by improving digestion and appetite control.8 It’s not a weight loss supplement per se, but it can be a useful addition to a balanced diet.
Dietary fibre
Dietary fibre plays a crucial role in supporting healthy weight management, yet the vast majority of us simply aren’t getting enough. According to the latest National Diet and Nutrition Survey (NDNS), just 4% of UK adults are meeting the recommended daily intake of fibre9 – a stark statistic that highlights a growing nutritional gap.
A quick reality check
While these ingredients might offer some support, no supplement is a magic bullet. Lasting weight loss and metabolic health still come down to the usual suspects: balanced eating, regular movement, stress management and sleep.
So, while supplements may help support your efforts, they’re by no means a 1:1 replacement for a solid daily routine filled with healthy habits.
What are the side effects of berberine?
Some side effects of berberine have been reported in research studies, like stomach cramps, diarrhoea or low blood pressure.10
Berberine could also interact with medications for diabetes or high blood pressure, and it isn’t recommended for pregnant or breastfeeding women, or for children and teens.10
The bottom line? Always check with your GP, pharmacist or a registered nutritionist before trying berberine (or any new supplement, for that matter), especially if you’re on medication or managing a health condition.
The final say
Berberine's certainly got some exciting potential and the early research looks promising – but as with any supplement, it’s not always right for everyone, so always check the risks and check with your GP first before adding a new supplement to your routine.
Keen to learn more about trending ingredients? Make sure to check out our expert guides on rhodiola and bovine collagen.
Disclaimer - This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Singh A, Singh B, Navneet. Role of medicinal plants and their bioactive compounds in obesity, hypertension, and cardiovascular diseases. Role of Nutrigenomics in Modern-day Healthcare and Drug Discovery. 2023;469–515.
2. Utami AR, Maksum IP, Deawati Y. Berberine and Its Study as an Antidiabetic Compound. Biology [Internet]. 2023 Jul 1;12(7):973. Available from: https://www.mdpi.com/2079-7737/12/7/973#:~:text=Several%20studies%20have%20reviewed%20the
3. Keithley JK, Swanson B, Mikolaitis SL, DeMeo M, Zeller JM, Fogg L, et al. Safety and Efficacy of Glucomannan for Weight Loss in Overweight and Moderately Obese Adults. Journal of Obesity [Internet]. 2013;2013:1–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3892933/
4. Sood N, Baker WL, Coleman CI. Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: systematic review and meta-analysis. The American journal of clinical nutrition [Internet]. 2008;88(4):1167–75. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18842808
5. National Institutes of Health. Office of dietary supplements - dietary supplement fact sheet: Chromium [Internet]. Nih.gov. 2022. Available from: https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
6. Willoughby D, Hewlings S, Kalman D. Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. Nutrients [Internet]. 2018 Dec 3;10(12):1876. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315740/
7. Tian H, Guo X, Wang X, He Z, Sun R, Ge S, et al. Chromium picolinate supplementation for overweight or obese adults. Cochrane Database of Systematic Reviews. 2013 Nov 29;
8. Sheng W, Ji G, Zhang L. Immunomodulatory effects of inulin and its intestinal metabolites. Frontiers in Immunology [Internet]. 2023;14:1224092. Available from: https://pubmed.ncbi.nlm.nih.gov/37638034/
9. Office. National Diet and Nutrition Survey 2019 to 2023: report [Internet]. GOV.UK. 2025. Available from: https://www.gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023/national-diet-and-nutrition-survey-2019-to-2023-report
10. Berberine and Weight Loss: What You Need To Know [Internet]. NCCIH. Available from: https://www.nccih.nih.gov/health/berberine-and-weight-loss-what-you-need-to-know
