What is Berberine and Should You Take It?

The number of people suffering from cardiovascular disease, diabetes, metabolic syndrome and other diseases is on the rise. This has led to an increase in the demand for effective, safe treatments. The people don't want to take pills to mask symptoms or make it easier to "live" with a disease. Even though we are aware that lifestyle and diet changes, such as being less sedentary or sleeping more to reduce stress, will have a real impact on public health, the implementation of these changes is difficult. needs remedies to address the root cause of chronic health problems, ideally without an extensive list of side effects.

The alkaloid compound berberine is found in many plants. It's a great example of how modern science confirms ancient wisdom. Chinese and ayurvedic medicines have used berberine-containing plant species like tree turmeric, barberry and goldenseal for centuries to treat everything from gout, indigestion, hemorrhoids, skin infections and cancer. Research is revealing how berberine functions, and it's a pretty remarkable substance.

There is good evidence to date that berberine can be used for two specific applications. However, it is possible that other uses could also be found. Let's get started.

Berberine: Benefits and Uses

For managing blood sugar, insulin, and type 2 diabetes

Berberine appears to improve insulin sensitivity in type 2 diabetics.

The authors of a review noted that studies comparing metformin and berberine are not of the highest quality.3 It is surprising that drug companies don't fund research into whether an herb could replace their lucrative products.

This is still a major issue. Insulin resistance and hyperglycemia are common threads that connect many chronic diseases. Berberine may be a good option for treating many of the diseases we see today. Consider PCOS. Metformin is prescribed to treat PCOS symptoms and promote ovulation. Insulin resistance is one of the hallmarks of PCOS. In a study, 150 women were given berberine or metformin before they underwent IVF. Both treatment groups had similar improvements in metabolic health, including lower BMI, reduced insulin resistance, and lower fasting glucose, but only 18 women who took berberine were able to get pregnant, compared with 14 in the metformin and 7 in placebo groups.

Blood Lipids

ApoB, a lipoprotein, is now recognized by many experts in cardiovascular disease as a better indicator of the risk of atherosclerotic diseases than LDL cholesterol or total cholesterol. Berberine was shown in animal studies to reduce the severity of plaques associated with atherosclerosis.

The participants were taking either low-dose statins or a nonstatin drug to lower LDL. Or they were taking nothing. All participants took 500mg of berberine per day, either alone or in combination with the medication they were taking. All three groups showed lower LDL cholesterol and total cholesterol after one year. HDL and Triglycerides did not change significantly. The groups also showed lower HbA1c and fasting glucose. Berberine alone is as effective as berberine combined with one of the drugs. The group that received berberine alone also had fewer side-effects.

Berberine is sometimes used to reduce the dosage of statins.

Berberine has other possible benefits

The research available on berberine is limited, particularly when it comes to studies conducted in humans. The following applications, based on what we know currently, are noteworthy but not definitive:

Cancer. Many in vitro studies (cells) have shown that berberine is anti-cancer, but it has not yet been proven in cancer patients. ¹¹

Depression - Berberine may help alleviate depression. ¹² This finding, however, has only been shown in rodents so far (yes, rats are depressed).

Memory Berberine can enhance memory and counteract memory deficits caused by diabetes or inflammation of the brain.

Non-alcoholic fatty Liver Disease: Berberine has been shown to improve insulin sensitivity and glycemic regulation in people with NAFLD.

Berberine can also be used to treat H. pylori infections. pylori infections.16

Berberine has been shown to have anti-aging properties in mice, but not in humans. One study on yeast found that it actually shortened life expectancy.

How does Berberine do all this?

Berberine is a powerful AMPK activator. AMPK is an enzyme which is crucial for metabolic regulation on the cellular scale. Its primary function is to make sure that cells are supplied with enough energy. AMPK promotes health and longevity in many ways, including by activating insulin pathway, increasing glucose intake, regulating blood lipids and inhibiting tumor growth. It also reduces inflammation and oxidative stresses, and stimulates mitochondrial biogenesis. Exercise, fasting and heat stress are all "healthy" behaviors that affect AMPK.

Researchers are finding that berberine is effective in many areas of the body, besides its effect on AMPK. Here are some things to note:

• Berberine-metabolites increase expression of LDL receptors on liver cells. This helps to pull LDL out of the bloodstream and is responsible for some lipid-lowering effects.
• This promotes the expression genes that decrease fat formation and increase mitochondrial dissociation. Brown fat is more metabolically-active than white fat because of mitochondrial uncoupling.
• Inhibits PCSK9, a protein that binds with LDL receptors and prevents LDL from being removed from the bloodstream.²³ PCSK9-inhibiting drugs are sometimes prescribed to patients with high LDL, especially folks with familial hypercholesterolemia.
• GLP-1 plays a key role in the secretion of insulin. GLP-1 is not released in diabetics. Berberine binds to an enzyme called DPP IV, which normally breaks down GLP-1. Berberine blocks DPP IV, which allows more GLP-1 in the body.
• ²⁵
• Has antibacterial, antiprotozoal and antifungal effects.

Some of the metabolic benefits can be attributed to weight loss, as studies have shown that berberine reduces waist circumference, and some even BMI. This creates a positive feedback cycle.

What are the downsides of this?

Even with "natural" remedies, there's no free lunch. berberine, in general, has a good safety record. Studies have consistently shown that it is more well tolerated, and causes fewer side effects, than other drugs. You should not use berberine while pregnant or nursing, because it is unsafe for infants and newborns. Children shouldn't take it without medical supervision.

Berberine can have an impact on the way certain prescription medications are metabolized and absorbed. Do your research if you take any prescription medication.

Berberine: Yes or no?

As of now, berberine is promising in many areas, including metabolic health. However, more research needs to be conducted, particularly on humans. It's worth investigating if you are already taking metformin or PCSK9 inhibitors, or that your doctor has urged you to take them. Diet and lifestyle should be your first line of defense for blood sugar control, improving insulin sensitivity, decreasing triglycerides or improving TG:HDL. However, there's a good case to explore berberine as an alternative to these strategies, particularly when you still don't see the results you want. The standard dose is 1000-1500mg per day.

Have you ever experimented with Berberine? What was your experience with berberine? Comment and let me know.

What is Berberine? Should you take it? The post What is Berberine and Should you take it?

Frequently Asked Questions

What are the Paleo benefits?

Paleo offers many potential health benefits. This diet emphasizes eating whole, unprocessed foods. These include:

• Improved digestion: Consuming nutrient dense, fibre-rich meals can help support regularity and healthy digestion.
• Reduced inflammation: Avoiding processed and refined ingredients can reduce inflammation in your body.
• Balanced blood glucose levels: Eating low glycemic-index foods can help stabilize blood sugar levels, and reduce your desire to eat sugary snacks.
• Increased energy: Eating nutrient-dense foods can help to boost your energy levels and keep you energized throughout the day.
• Paleo diets can improve mental clarity. They can also help focus and increase cognitive function.
• Paleo diet for weight loss: It is low in calories, and high in fibre.
• Improvement in cardiovascular health: Consuming lean proteins and healthy fats as well as plenty of fruits, vegetables, can reduce your chances of developing heart disease.
• Reduced risk of chronic diseases: By eating a nutrient-dense diet, you can reduce your risk of developing chronic diseases such as diabetes, cancer, and autoimmune disorders.

Can I eat as much fruit as I want on paleo?

You may be surprised to know that paleo doesn't allow you to eat processed snacks. It instead focuses on healthy meals and snacks that are made from whole foods like the ones our ancestors ate: fruits and vegetables, nuts and meats.

But how much fruit can you eat? Your individual nutritional needs will determine the amount of fruit you can eat. The Paleo diet does not limit the amount of fruit you can eat, but it can increase your risk for many issues such as weight gain or blood sugar changes.

We recommend that you consume a maximum of 1-2 cups of fresh or frozen fruit each day. However, no more than two tablespoons should be consumed at once to get added nutrients and fibre. When you have a craving, choose to eat belly-filling fibre sources such as apples, melons and berries.

Consider adding low-sugar options such as avocados or olives. These are rich in healthy fats and will replace refined starches.

With mindful moderation and incorporating other nutrient-dense foods, indulging in some delicious ripe fruits is possible with Paleo and encouraged! Don't forget about enjoying your food!

What happens in Week 1 of the paleo-diet?

You don't have to be confused when exploring the paleo lifestyle. The first week of this plan will help you prepare your body for the lifestyle and new foods.

To get the best out of the paleo diet, detox and preparation is key.

Avoid processed foods and artificial ingredient whenever possible. Instead, eat high-fiber fruits, vegetables, and reduce your carbohydrate intake.

Ensure adequate hydration throughout the day and restful sleep at night for your body to detoxify efficiently.

It is possible for your body to experience withdrawal symptoms.

Include physical activity in your daily routines. For example, you can walk briskly each morning and evening or join a class such as yoga or aerobics. This will improve digestion as well as aid weight loss.

Also, take this opportunity to learn more about food sensitivities and intolerances. Start experimenting with nutritious foods that you may never have considered before, such as kale, quinoa, or coconut oil, to broaden your nutritional knowledge base too!

Can you eat bananas on a paleo diet.

It can be difficult to think about your nutrition plan. Should you hop on the latest trend or stick with what works for you? Research is always a good idea when you want to eat healthy and make better choices.

One of the most popular styles of eating is the paleo diet. It is all about eating foods that are processed and packaged, but it also tries to mimic the diet of our ancestors thousands of years ago. Bread, pasta, potatoes, and other carbs are gone, but fruits and vegetables are back--but what about bananas!

You can eat fruits like bananas on a paleo-diet. They are one among nature's oldest snacks, and have been a staple on many diets throughout history. They deliver an amazing energy boost before or after a workout--or anytime throughout the day--and are full of nutrients like potassium, dietary fibre, vitamins C & B6, manganese, and magnesium.

Bananas are an excellent choice for those who want healthier options to sugary snacks. These sweet treats satisfy cravings and offer additional nutrition that meets strict paleo guidelines. Of course, moderation should always be taken into account when deciding how much or how often to indulge in this naturally delicious fruit so as not to go overboard with the sugars count intake.

You can enjoy delicious sliced bananas with Greek yogurt or over shredded coconut for breakfast, without any guilt.

Statistics

• One study cited in the article, published in the European Journal of Clinical Nutrition, found that calcium intake levels among followers of the paleo diet were as low as 50 percent of the recommended daily value. (everydayhealth.com)
• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)
• Dark chocolate: Choose one that has 70% or higher cocoa content. (healthline.com)
• Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (en.wikipedia.org)
• (9) These are just some reasons they're nixed from a paleo diet plan, according to a popular paleo diet website. (everydayhealth.com)

External Links

nature.com

• European Journal of Clinical Nutrition: Metabolic and physiological effects of eating a hunter/gatherer-type diet in type 2.

pubmed.ncbi.nlm.nih.gov

• Scoping review of Paleolithic dietary patterns: a definition proposal - PubMed


• The health benefits and side effects of coffee consumption: A narrative review for nutritionists and dietitians - PubMed

paleoleap.com

• Paleo Leap


• All About Rice -- Paleo Leap

hsph.harvard.edu

• Whole Grains Chan School of Public Health


• Paleo Diet to Lose Weight Chan School of Public Health

How To

What are the best foods to eat on a paleo diet?

Since humankind began, we have hunted for food. It has been an integral part of our human experience. This is why the paleo diet has experienced a resurgence in popularity.

The best food choices are essential for this diet. But the sheer number of options available can sometimes overwhelm people. Look no further if you are looking for healthy ideas that will nourish you and keep you satisfied.

Nuts are filled with protein, healthy fats, and minerals like magnesium, zinc, and iron, making them ideal as a snack or addition to recipes like salads or power bowls. The same goes for seeds such as chia, sesame, or hemp, which also act as powerful sources of vitamins and minerals, particularly omega 3s.

Due to its high levels of B vitamins needed for general health, and energy metabolism, organic meat has been widely accepted in paleo diets. It's also beneficial to eat wild seafood, as these species are more nutritious than those raised on farms.

There are many options when it is comes to vegetables and fruits. Dark green leafy vegetables such as kale, spinach, and broccoli are incredibly nutrient-dense. However, grapes, oranges and blueberries are rich in antioxidants to combat harmful toxins.

On the paleo diet, fermented foods like sauerkraut, Kimchi, and Kefir are encouraged. These foods are rich in probiotics which help to balance out the gut microbiome, aiding digestion and promoting a healthy immune system.

Last but not least, sugar is prohibited on the paleo diet. Natural sweeteners like honey and maple syrup, however, can be used in moderation.

Resources:

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This one-skillet Whole30 and Paleo Thai Coconut Curry Salmon is easy to make, quick, and so delicious!  Salmon is seasoned and pan fried and served with a Thai

Chicken Tortilla-Less Soup Paleo, Whole30

This hearty chicken tortilla-less soup packs in loads of Mexican flavors and spice while keeping it paleo, Whole30 and low in carbs. Experiment with your

Garlic Mushrooms With Lemon & Thyme This delicious and easy-to-make recipe for Thyme Lemon Garlic Mushrooms is perfect for a quick and healthy breakfast or side dish. WithThe post Garlic

Best Potato Salad If you’re looking for the best potato salad recipe that is a little different from the classic recipe, you must give this one aThe post Best Potato Salad

Ultimate Breakfast Burger With Sausage & Egg This is the ultimate breakfast burger stacked with grilled sausage, gooey egg, tasty cheese, spinach and my special burger sauce. It’s a fantastic combo ofThe

Whipped Feta With Roasted Tomatoes & Garlic Flavours explode in this whipped feta dip with roasted cherry tomatoes and garlic. Served with crispbreads, crackers, sourdough bread, or whatever low-carbThe

High-Protein Cottage Cheese Pancakes These high-protein cottage cheese pancakes are fluffy, subtly sweet, and delicious. With around 30 grams of protein per serving, these pancakes areThe post

5 Delicious Paleo Meal Plans The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

Slow-Cooked Lamb Shoulder With Rosemary Garlic & Honey This rosemary garlic and honey slow-cooked lamb shoulder is the most incredible lamb roast I’ve ever made! Succulent, fall-apart meat on theThe post

25+ Paleo Freezer Meals (Breakfast, Lunch & Dinner) These paleo freezer meals are perfect for tossing into the icy part of your fridge and labelling to use later. Make lifeThe post 25+ Paleo Freezer Meals

Baked Turkey Zucchini Meatballs (Keto, Whole30) These healthy, slightly spiced turkey meatballs hide grated zucchini and are baked and drizzled with hot sauce for a little spicy kick.The post Baked Turkey

Red Cabbage Coleslaw With Apple & Parmesan This is the best Red Cabbage Coleslaw recipe! It comes with a delicious twist of sweet apple and umami-rich Parmesan cheese. ThisThe post Red Cabbage Coleslaw

High-Protein Lunch Ideas & Recipes With these high-protein lunch ideas and recipes, you will get long-lasting energy to power through the day. From quick salads and mixedThe post High-Protein

High-Protein Breakfast Ideas & Recipes From quick smoothies and protein bowls to hearty egg fry-ups, these high-protein breakfast ideas and recipes, will give you the right fuelThe post High-Protein

20-Minute Cheeseburger Pasta I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

Improving My Feet & Why We All Should Be Paying Attention To The Shoes We Wear When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

Weekly Dinner Menu Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

Healthier Broccoli Cheddar Soup I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

Nutrition Foundations Course Has nutrition ever felt overwhelming to you? Have you wanted to lose weight or gain muscle, but don’t really know where to start? Or have you simply felt like

Dairy Free Chocolate Christmas Bark My Dairy Free Chocolate Christmas Bark makes a fabulous last minute holiday gift, but it’s so delectable and easy to make that we enjoy it all year long.

Healthy Easy Recipe for Kombucha Mocktails Refreshingly hydrating and good for every season, my Healthy Easy Recipe for Kombucha Mocktails will brighten up your celebrations in a fun, fresh way. Healthy

BBQ Kale Chips in Oven The boys and I love making kale chips in the oven because it’s a quick way to whip up one of our favorite easy keto friendly snacks. We’ve been baking kale

What’s The Best Milk For Keto? If you’re wondering What’s The Best Milk For Keto, I’ve got you covered. With everything from the best keto cow’s milk, to low-carb healthy milk alternatives,

Best Shows for TV Binge Watching I confess, I wasn’t a big TV binge watcher until the Pandemic, but at that point, our lives changed, and so did the way we spent our free time. Best TV Binge

Is Dark Chocolate Healthy? I’ve been looking for the best healthy dark chocolate bars for a while! Why? Because I love dark chocolate. But lately, things have gotten a bit complicated as

What is Pelvic Floor Therapy? The other day I was speaking with a friend who has chronic constipation. When she asked me for advice I suggested pelvic floor therapy. Pelvic Floor Therapy

Keto Valentine Desserts Here are my favorite Keto Valentine Desserts. The greatest thing about Valentine’s Day is all the baking and crafting –when the boys were little we did a lot

Women Food and Hormones: Weight, Appetite, and Set Point Women, Food and Hormones, a book by Dr. Sara Gottfried, is a medical tour de force. It’s especially valuable for those of us stuck in a healthcare system that

Healthy Eating and the EWG Dirty Dozen Did you know that almost 70% of non-organic produce sold in the US contains pesticides1? Environmental Working Group’s Dirty Dozen (EWG) list provides

Gluten Free Hamantaschen with Raspberry Filling I created this Gluten Free Hamantaschen with Raspberry Filling recipe after I was paid a visit by the Rebbetzin, Eve here in Boulder. Gluten Free Hamantaschen

Low Carb Hot Cereal Looking for a warm and comforting Hot Cereal that’s high fiber, but not loaded with carbohydrates? Low Carb Hot Cereal I’m here to help! You don’t have to give

Autoimmune Protocol Clinical Trials and Studies The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

Vanilla Layer Cake with Dark Chocolate Frosting (Nut-Free and Makes Great Cupcakes Too!) Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

How Many Paleo Carbs Per Day Should You Be Eating? If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

My Personal Journey with the Autoimmune Protocol My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

Shrimp Pad Thai Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work