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Berberine supplement: what the research shows and how to choose

By the Life in Good Form editors. Updated 2026-10-15.

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What berberine is

Berberine is a compound found in several plants. The National Center for Complementary and Integrative Health (NCCIH) notes it is a substance in goldenseal, and supplements such as NOW Foods' list berberine from Berberis aristata bark or root.

NCCIH says berberine has been studied for its effects on blood sugar, cholesterol, body weight and other outcomes. It also points out that very little berberine may be absorbed from goldenseal itself, so berberine study results may not apply to goldenseal products.

What the research shows

Cardiovascular risk factors. A 2022 dose-response meta-analysis in Frontiers in Nutrition found berberine significantly reduced triglycerides (by about 23.70 mg/dl on average) and raised HDL (by about 1.37 mg/dl). It also reported improvements in fasting blood sugar, obesity measures and systolic blood pressure. The most effective dose was 1 g a day for triglycerides, total cholesterol and weight, and 1.8 g a day for insulin and insulin resistance.

Berberine alone. A 2021 meta-analysis in Frontiers in Pharmacology looked only at trials of berberine by itself (18 eligible studies) and found improvements in triglycerides, total and LDL cholesterol, HDL, insulin resistance and fasting glucose. The authors concluded berberine can improve obesity, high cholesterol and insulin resistance in type 2 diabetes.

These are promising results, but berberine is a supplement, not an approved drug. Do not use it in place of prescribed diabetes or cholesterol medicine.

Safety and interactions

• Stomach upset. NOW Foods' berberine labels say it may cause mild gastrointestinal discomfort. Some labels direct taking it with food.
• Diabetes medicines. NOW Foods advises consulting a physician if you take medications, especially anti-diabetes medications, since berberine may lower blood sugar alongside them.
• Drug processing. NCCIH reports goldenseal, which contains berberine, may change how the body processes many medicines; in an NIH-funded study, metformin levels dropped about 25 percent when given with goldenseal extract.
• Pregnancy, breastfeeding and infants. NOW Foods says do not use if pregnant, may become pregnant or breastfeeding. NCCIH warns the berberine in goldenseal can be harmful to newborns.
• Adults only. Labels are for adults.

Berberine HCl vs phytosome

• Berberine HCl. The common form. NOW Foods' Berberine HCl gives 500 mg per capsule, taken twice daily with food, for 1 g a day, matching the dose the 2022 meta-analysis found most effective for lipids and weight.
• Berberine phytosome. Berberine in a lecithin-based matrix. NOW Foods' version gives 550 mg of phytosome standardized to at least 28% berberine, taken 1 to 2 times daily before meals. Read the actual berberine content, since 550 mg of phytosome is not 550 mg of berberine.
• Blends. Many products add Ceylon cinnamon or other ingredients. Check the berberine mg per serving.

How to choose a berberine supplement

• Berberine content in mg. Look for the amount of berberine itself, especially with phytosome or blend products.
• Total daily dose. The 2022 analysis found about 1 g a day most effective for lipids and weight; NOW Foods splits that into two 500 mg doses.
• Source. Labels may list Berberis aristata or other plants.
• Avoid exaggerated claims. Marketing that compares berberine to prescription weight loss drugs is not backed by the meta-analyses above.
• Plan with your doctor if you have diabetes, take metformin or other medicines, or are trying to conceive.

What to look for when you buy

Questions people ask

What is the best berberine supplement?

One that clearly states berberine mg per serving, comes in a form you can take at about 1 g a day if your doctor agrees, and avoids exaggerated claims.

When should I take berberine?

Follow the label. NOW Foods' HCl capsules are taken twice daily with food; its phytosome is taken before meals.

Does berberine help weight loss?

A 2022 meta-analysis found modest improvements in weight and waist measures, with 1 g a day most effective for weight. It is not a substitute for prescribed weight loss treatment.

Can I take berberine with metformin?

Only with your doctor's guidance. Berberine may lower blood sugar, and goldenseal (which contains berberine) lowered metformin levels about 25 percent in an NIH-funded study.

What are berberine side effects?

Mild stomach discomfort is the most commonly noted. Avoid it in pregnancy and breastfeeding.

Sources

• Goldenseal: Usefulness and Safety (nccih.nih.gov), National Center for Complementary and Integrative Health
• The effects of berberine supplementation on cardiovascular risk factors in adults: A systematic review and dose-response meta-analysis (pmc.ncbi.nlm.nih.gov), Frontiers in Nutrition (PMC9614282)
• Efficacy and Safety of Berberine Alone for Several Metabolic Disorders: A Systematic Review and Meta-Analysis of Randomized Clinical Trials (pmc.ncbi.nlm.nih.gov), Frontiers in Pharmacology (PMC8107691)
• Berberine HCl 500 mg Veg Capsules (www.nowfoods.com/products/supplements/berberine-hcl-500-mg-veg-capsules), NOW Foods
• Berberine Phytosome Veg Capsules (www.nowfoods.com/products/supplements/berberine-phytosome-veg-capsules), NOW Foods

Sources checked 2026-10-15.