Berberine: Is this the Best Supplement for PCOS?
If you have PCOS, you will understand that there are many symptoms that may be draining and difficult to deal with. There’s also a lot of information online with often unverified sources claiming they have found the ‘best’ supplement for PCOS. Berberine is one such supplement that many insist is great for those with PCOS. But is this actually true? Carry on reading to hear a balanced & evidence based review on this supplement that is rising in popularity as we answer the question - is berberine good for PCOS?
What is berberine?
Berberine is an ancient compound found in many plants and commonly used in Chinese and Ayurvedic medicine. You may have read that the benefits include controlling blood sugar (sugar) levels, blood pressure and balancing cholesterol levels. It is found across the world in many plants including;
Barberry
Turmeric (India)
Goldthread (China)
Goldenseal (North America)
Oregon Grape (NorthAmerica)
Poppy
Does berberine help with PCOS symptoms?
So is berberine a revolutionary supplement? Let’s find out.
Berberine has many benefits, of which some may be helpful in the management of PCOS. These benefits include;
Improves Insulin Resistance: This is great for those with type 2 diabetes, prediabetes or insulin resistance (a common symptom you may have with PCOS). Evidence has suggested that berberine acts similarly to metformin - a medication often given to PCOS individuals that can help with weight management, insulin resistance and blood pressure control (1).
Reduces appetite: This can be really helpful if weight management is something you struggle with and want to address as an individual with PCOS. However, it is important to acknowledge that many studies investigating berberine and appetite have been undertaken in rats and so the same effects may not be observed in humans (2).
Reduces cholesterol : There is also evidence to suggest berberine can help balance cholesterol levels by increasing the levels of HDL (good) cholesterol and decreasing LDL (bad) cholesterol leading to reduced risk of cardiovascular diseases (3).
Balances hormones: Berberine supplements may also help balance hormones if you have PCOS. A decrease in testosterone was observed in a systematic review (a review study looking at lots of related studies) investigating the effects of berberine on women with PCOS. The ratio of LH/FSH, other hormones involved in fertility, was also said to be improved which may lead to improved fertility (1).
Improves the gut microbiome: Berberine has anti-inflammatory effects which can help to reduce the growth of harmful bacteria in the gut, which in turn will lead to better health - a happy gut equals a healthy body! (4)
Berberine dosage for PCOS
So now you know the benefits of taking berberine, what is the correct amount to take?
In most studies and products on the market, 500-1500 mg per day is the most common dosage, with some even recommending this dose to be taken two or three times per day.
You may need to build up your dosage to avoid any unwanted side effects, e.g. start by taking once a day for a week and then build up to three times per day. Taking berberine multiple times throughout the day (rather than once a day) is a great way to maximise the effects
Studies that report beneficial effects from berberine, report this at 3-6 months so it is recommended to take it at least for this time period to see any benefits (3,5).
Berberine side effects
Due to the lack of long-term studies, there is little information on the long-term usage of berberine. Some individuals may be more susceptible to possible negative side effects of berberine, especially if not taking the correct dosage. These side effects include:
Digestive issues (constipation, nausea, diarrhoea)
Hypoglycaemia - low blood sugar levels (especially when combined with other supplements/medication that bring blood sugar levels down eg metformin & inositol)
Headaches
Rashes
Berberine may also not interact well with other medications including, but not limited to, metformin, antidepressants, and blood thinners.
It is always important to speak to a healthcare professional before administering any new supplements - they will always recommend what is best for you!
Choosing Berberine Supplements
When looking for a berberine supplement follow this simple checklist to ensure you’re choosing the best berberine supplement for PCOS (6).
Ensure you’re buying an authentic product by checking third party validators
Remember the ‘Ps’: potency and purity. Berberine is usually extracted from one of the following barberry, goldenseal, turmeric etc, so make sure you look out for one of these on the labels.
Always speak to a healthcare professional before buying/taking supplements to ensure there’s no harmful interactions between any other medication you’re taking.
Summary
So all in all, is berberine the answer to all your PCOS problems? Not necessarily.
Although it has great benefits that may potentially help manage your PCOS symptoms, we can’t say for certain that it is the miracle supplement choice for PCOS.There are only a small number of studies examining the effects of berberine on PCOS and so we must take caution with the findings until more research is done in this area.
Berberine can also have many side effects and interact with medications. If you are keen to take it, consult with a healthcare professional before doing so and consider taking for at least 3-6 months to notice any benefits.
Download registered specialist women’s health dietitian Claire Pettit’s free guide on Foods to include with PCOS for further tips to help manage your PCOS needs.