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Also known as: Berberine HCl, Goldenseal Extract
Good evidence for blood sugar management, comparable to metformin in some studies. Also supports cholesterol and gut health. Research is growing.
Amount
500mg 2-3x daily
Timing
With meals (before or during)
Notes
Take with meals to reduce GI effects and match blood sugar response. Start with 500mg once daily and increase.
Track your Berberine intake alongside your macros in FitCommit.
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Activates AMPK enzyme, similar to metformin
Helps cells respond to insulin more effectively
May reduce LDL and triglycerides
Modulates gut bacteria composition
GI discomfort and cramping
Start low, take with meals, increase gradually
Constipation or diarrhea
Adjusts over 1-2 weeks
Useful. Better insulin sensitivity supports nutrient partitioning during a cut.
Can help manage blood sugar during high-carb bulking phases.
$0.20-0.40
per day
Good value
Berberine is generally safe for daily use at recommended doses. Powerful supplement. Consult doctor if on any medications. Do not combine with metformin without supervision. Consult your doctor if you have existing health conditions or take medications.
The recommended timing for Berberine is With meals (before or during). Consistency matters more than exact timing for most supplements.
Useful. Better insulin sensitivity supports nutrient partitioning during a cut.
Can help manage blood sugar during high-carb bulking phases.
FitCommit calculates your exact macros and calorie targets from an AI body scan. Track food with camera scanning. Free 7-day trial.
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