Berberine
Berberine is a yellow alkaloid naturally present in several plants, including goldenseal, Oregon grape, and barberry. It has a long history in traditional Chinese and Ayurvedic medicine and has gained significant attention in modern research for its potent effects on blood sugar regulation and metabolic health.
Expert Evidence
16 references from 3 experts
“I also don't take what some people call the poor man's version of metformin, which is berberine. Berberine gives me brutal headaches. Berberine lowers blood glucose, and that's why I think it's giving me brutal headaches.”
AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory
18:599 references in 7 episodes from 2021–2025
Huberman recognizes berberine as a highly effective blood glucose-lowering supplement comparable to metformin, but personally advises against it due to severe hypoglycemic side effects he experiences, including brutal headaches and carbohydrate cravings. No specific dosing guidance or best practices were discussed.
Consumption
Huberman has tried berberine and found it effectively blunts blood glucose response when taken with carbohydrates, particularly those high in simple sugars.
Benefits
Berberine is described as one of the most effective supplements for lowering blood glucose, activating the AMPK pathway similarly to metformin, which in turn reduces insulin and promotes fat oxidation.
Cautions
Huberman personally experiences brutal headaches, hypoglycemia, and carbohydrate cravings from berberine, especially when taken without carbohydrates. He also notes a "dawn phenomenon" where it drops blood sugar during sleep, and recommends consulting a doctor and starting with the lowest effective dose.
“This is why I elected not to include berberine in my microvitamin for otherwise healthy people. I don't want to risk lowering exercise performance or testosterone levels.”
Should You Take Berberine?
10:155 references in 3 episodes from 2023–2025
Brad Stanfield acknowledges berberine's mechanisms for reducing LDL cholesterol and activating AMPK, but ultimately recommends against it for healthy people due to poor bioavailability and potential risks to exercise performance and testosterone. There is no evidence of personal use, and no specific dosing guidance was discussed.
Benefits
Berberine reduces LDL cholesterol through multiple mechanisms: blocking PCSK9 protein, reducing gut absorption of dietary cholesterol, and enhancing liver LDL receptors. It also activates AMPK, a key cellular energy sensor that acts as a metabolic master switch.
Cautions
Berberine has poor bioavailability — the body struggles to absorb it, and what is absorbed is rapidly broken down by the liver. Stanfield excluded it from his microvitamin formulation due to concerns about lowering exercise performance and testosterone levels in otherwise healthy people.
“The way I plan on supplementing with berberine is I will take it in the evening. I do my exercise in early morning, and most of my supplements I take with dinner.”
Should You Supplement With Berberine? - Rhonda Patrick
14:332 references in 1 episode from 2025
Rhonda Patrick plans to supplement with berberine in the evening alongside dinner, separating it from her morning exercise routine. She cautions that berberine can interact with prescription drugs, particularly blood pressure medications and blood thinners, increasing risks of hypotension and bleeding. No specific dosage is mentioned, and no benefits or reasons for taking it are discussed in these references.
Side Effects
- Gastrointestinal discomfort (cramping, diarrhea)
- Nausea, especially at higher doses
- Potential interactions with medications metabolized by the liver
- Possible lowering of blood sugar to uncomfortable levels when combined with other glucose-lowering agents
$0.60/ct
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$22.49 total
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