Berberine is a hot topic in the health and wellness world, praised for its potential benefits in supporting healthy glucose and lipid metabolism and cardiovascular health. But what exactly is berberine, and more importantly, What Foods Have Berberine? This guide will explore the natural sources of this powerful compound, primarily focusing on the plants and herbs where it’s found.
What is Berberine and Why is it Important?
Berberine is a naturally occurring bioactive compound found in several plants. For centuries, it has been a staple in traditional medicine systems like Ayurveda and Traditional Chinese Medicine. While berberine is not a food itself, it’s derived from various plants, making understanding those sources key to accessing its potential benefits.
Uncovering Plant-Based Sources of Berberine
You won’t find berberine listed on the nutrition facts of your favorite snacks, but you can find it in certain plants. These plants, primarily belonging to the Berberis genus, offer a natural way to obtain this compound.
Berberis Genus: The Primary Berberine Source
The Berberis genus is the most well-known source of berberine. These shrubs thrive in temperate and subtropical climates and include several notable examples:
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Indian Barberry (Berberis aristata): This plant is a prominent source of berberine and is often used in supplements.
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European Barberry (Berberis vulgaris): Also known simply as Barberry, this species produces edible berries. While the berries contain berberine, they aren’t typically consumed in large quantities for their berberine content.
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Oregon Grape (Mahonia aquifolium, previously Berberis aquifolium): Despite the name, Oregon Grape is not related to grapes. It produces sour, seedy berries that are edible, though not commonly consumed.
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Goldenseal (Hydrastis canadensis): While not in the Berberis genus, Goldenseal is a North American herb that contains berberine. Indigenous Americans have traditionally used it for various purposes.
Other Plant Sources
Beyond the Berberis genus, berberine can also be found in other plants:
- Wild Sugar Apple (Rollinia deliciosa): This South American fruit contains berberine.
- Chinese Goldthread (Coptis chinensis): Also known as Coptis chinensis, this herb is another source of berberine.
- Amur Cork Tree (Phellodendrum amurense): Berberine is found in the bark of this tree.
Why You Might Not Be Getting Enough Berberine Through Diet Alone
While these plants contain berberine, they aren’t typically staples in the average diet, especially in the United States. Therefore, relying solely on “berberine foods” might not be the most effective way to incorporate this compound into your routine.
Berberine Supplements: A Convenient Alternative
Given the limited dietary sources of berberine, supplements offer a practical way to obtain a consistent dose.
Nature Made® offers Better Absorption‡ Berberine Phytosome Capsules, formulated with Berberine derived from the root of the Berberis aristata plant. These capsules utilize a phytosome matrix to enhance absorption compared to standard Berberine hydrochloride.
Understanding Berberine Phytosome
Berberine’s bioavailability can be a challenge. A phytosome is a delivery system that encapsulates berberine in a lipid layer, improving its absorption in the body. Nature Made® uses the BERBEVIS® phytosome, which increases berberine’s bioavailability by five times compared to standard berberine hydrochloride.
The Benefits of Berberine Phytosome
Nature Made® Better Absorption‡ Berberine Phytosome Capsules utilize a clinically studied Berberine root extract to help support healthy glucose metabolism, lipid metabolism, and cardiovascular health in older adults on a calorie-restricted diet.†
Incorporating Berberine into Your Daily Routine
While foods that have berberine may not be common in your daily meals, a supplement like Nature Made® Berberine Phytosome provides an easy way to incorporate this compound.
Important Considerations:
- Consult your healthcare provider: Before adding berberine to your supplement routine, discuss it with your doctor or a qualified healthcare professional. They can provide personalized advice and ensure it doesn’t interact with any medications you’re taking.
- Follow suggested use: Adhere to the recommended dosage on the product label. For Nature Made® Berberine Phytosome Capsules, the suggested use is one capsule two times daily with water for at least two months.
Conclusion: Harnessing the Power of Berberine
While you may not find a wealth of “berberine foods” lining your grocery store shelves, understanding the plant-based sources of this compound is the first step in harnessing its potential benefits. For a convenient and effective way to incorporate berberine into your routine, consider a high-quality supplement like Nature Made® Berberine Phytosome, and always consult with your healthcare provider before starting any new supplement.
References
- Ye Y, Liu X, Wu N, et al. Efficacy and Safety of Berberine Alone for Several Metabolic Disorders: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Front Pharmacol. 2021;12:653887. Published 2021 Apr 26. doi:10.3389/fphar.2021.653887
- Li Z, Wang Y, Xu Q, et al. Berberine and health outcomes: An umbrella review. Phytother Res. 2023;37(5):2051-2066. doi:10.1002/ptr.7806
- Goldenseal. National Center for Complementary and Integrative Health. Published March 2021. https://www.nccih.nih.gov/health/goldenseal
- Daw S. Oregon Grape (U.S. National Park Service). www.nps.gov. Published December 2018. https://www.nps.gov/articles/000/oregon-grape.htm
- Gopenath Ts, Kaginelli SB, Basalingappa KM. BERBERINE AND ITS PHARMACOLOGY POTENTIAL: A REVIEW. ResearchGate. 2020;7(5):115-123. Accessed October 9, 2024. https://www.researchgate.net/publication/346439412_BERBERINE_AND_ITS_PHARMACOLOGY_POTENTIAL_A_REVIEW
- Golden Thread (Coptis chinensis) Root Extract. nih.gov. Accessed October 9, 2024. https://dsld.od.nih.gov/ingredient/Golden%20Thread%20%28Coptis%20chinensis%29%20Root%20Extract
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
‡ Compared to Berberine hydrochloride (HCl) when taken on an empty stomach.
