Other blogs on this website that discuss insulin insensitivity:

Insulin Sensitivity and Menopause, The Evidence

Insulin Insensitivity, Weight Gain & More

Africa, Insulin Sensitivity & Meal Timing

 

The term ‘insulin insensitivity‘

or insulin resistance refers to a condition in which your body’s cells become less sensitive to the effects of insulin.  This leads to higher blood sugar levels, an increase in insulin levels, potentially increased hunger cues, weight gain – specifically more belly fat, as well as increased cardiovascular and metabolic risks.

This is a topic that I’ve dived into often over the last few years, as not only have I experienced it personally, but have watched several clients struggle with it as well – unknowingly.  If you:

• are struggling with weight gain or inability to lose weight despite your diligence to good nutrition and consistent exercise
• find yourself hungry shortly after eating a full balanced meal
• are older (35+)
• are a peri or post menopausal woman

… your insulin may not be working as well as it once did in your body, even though your doctor’s labs show normal levels.

Before reading further looking for a miracle weight loss product (I know that’s what we all do!), please thoroughly review our blog ‘Insulin Insensitivity, Weight Gain & More‘ to understand the mechanisms of insulin insensitivity and strategies involved in tackling it.

NOTE: no supplement can undo poor nutrition or lifestyle choices!  Speak to your doctor if you suspect insulin insensitivity, especially if you are taking any other medications or supplements, or if you have any existing medical conditions.

Okay, now that we’ve established responsible supplement use…

Let’s talk about berberine, a supplement that has been found to improve insulin sensitivity.

 

Berberine is a compound found in several plants like Goldenseal, Barberry, and Oregon grape.  It’s been shown to enhance insulin sensitivity by activating an enzyme called AMP-activated protein kinase (AMPK), often referred to as a “metabolic master switch.”

By improving how effectively your body uses insulin, berberine helps regulate blood sugar levels, reducing the rapid spikes and drops that can trigger sugar cravings. Research highlights it’s role in improving insulin action and reducing insulin resistance, thereby reducing the many implications of insulin insensitivity including high blood sugar, weight gain, increased hunger, and cardiovascular and metabolic risks.

 

“Berberine, a Natural Plant Product, Activates AMP-Activated Protein Kinase”

This study highlights how berberine activates AMPK in adipocytes and myotubes, enhancing GLUT4 translocation and reducing lipid accumulation. This activation plays a significant role in improving insulin sensitivity and managing glucose homeostasis.

• • Read the study on Diabetes Journals

 

“Berberine reduces insulin resistance through protein kinase C–dependent pathways”

Published in the Metabolism Journal, this research investigates how berberine targets insulin receptors to increase insulin sensitivity in human liver cells.

1. • View the article on Metabolism Journal

 

“Berberine improves intralipid-induced insulin resistance”

This article from Nature discusses a study where berberine treatment led to reduced fasting blood glucose and improved insulin sensitivity, highlighting the compound’s therapeutic potential.

1. • Read more on Nature

 

“Berberine Alleviates Insulin Resistance and Inflammation”

This study from Frontiers discusses how berberine decreases hyperglycemia and alleviates insulin resistance by possibly activating AMPK and targeting inflammatory pathways.

• • Explore the findings on Frontiers

 

If you’ve been following me here at Build Nutrition for awhile, you’ll know that I’ve struggled with unexplained weight gain in my peri-menopausal years despite my commitment to – and knowledge of – good nutrition and exercise. Combining diligent nutrition and workouts, adjusting my meal timing, and supplementing with berberine has helped tremendously.

I’ve also worked with several women in this age and stage who’ve also struggled with inability to lose weight despite their diet and exercise efforts, and with the addition of berberine, have seen some movement.  Yay – it is promising!

 

And there’s more!

Berberine has also been shown to lower cholesterol, lower blood pressure, combat candida yeast overgrowth, treat SIBO, hormonal issues and PCOS.  Our partners at Fullscript provide more on this.

 

Berberine side effects

A note on supplement quality…

Because berberine is from a plant, the actual quantity of it in products can vary greatly. The variability can be due to differences in where and how the plants are grown, when they’re harvested, and the methods used to extract berberine.

“If a berberine product is less potent than needed, it might not be effective. Conversely, excessively potent products carry a higher potential for side effects or harm. Some berberine products might not contain the labeled amount per serving. In a 2023 report on 33 Amazon and Walmart berberine products purchased online, supplement brand NOW found that 18 contained less than 40% of claimed potency. Seven products had 1% or less of label claim.” source: Fullscript

At Fullscript, our practitioner medical-grade supplement dispensary that we offer FREE to all, they are committed to quality and efficacy. Fullscript selected several berberine products for potency claims. “Based on US and Canadian industry guidelines, Fullscript’s Medical Advisory Team defined a berberine or berberine HCl content of 95–115% of label claims as the qualifying benchmark for quality confirmation.”

We are sharing their free download below with their testing results.

To get your quality tested berberine supplement, go to our Fullscript Supplement Store account here, create your free account, and look for the quality berberine brands tested.

 

If you’d like to connect one-on-one and strategize together to improve your nutrition, supplementation and workout strategies to tackle your weight loss goals, reach out to me!  I’ve been there, and I understand your frustration 😊

 

 

The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.