How much berberine do you need per day?

In studies involving people with type 2 diabetes, the greatest effect was seen at doses between 500 mg and 2000 mg per day. A meta-analysis shows that berberine lowers fasting blood sugar by an average of 0.54 mmol/L, and post-meal blood sugar by 0.94 mmol/L. Above 2 grams per day the effect actually becomes less pronounced, so taking more does not help.

In practice, berberine in studies is often divided across multiple moments throughout the day, such as 500 mg three times daily. A combined approach using 1200 mg berberine and 600 mg cinnamon also showed positive effects on blood sugar and LDL cholesterol, but it is unclear whether berberine alone or the combination is responsible for those effects.

Ordinary berberine is poorly absorbed by the gut. A small pilot study in five individuals showed that 100 mg of a modified form (dihydroberberine) already achieved higher blood levels than 500 mg of ordinary berberine. Whether that improved absorption also leads to better effects on blood sugar or cholesterol was not demonstrated in that study.

For people with obesity and fatty liver disease but without diabetes, 1 gram of berberine per day for six months had no effect on visceral fat or liver fat. There were small reductions in LDL cholesterol and an inflammatory marker. The supplement therefore appears to be most relevant for people with disrupted blood sugar levels, not as a general remedy for excess weight or fatty liver disease.

Mild gastrointestinal complaints are a known side effect. Berberine can also interact with medications. If you have diabetes or are using medication, always discuss its use with your doctor.