Does “Nature’s Ozempic” Live up to the Hype?
Ozempic has been making news headlines for its blood sugar benefits and potential to induce weight loss. But without insurance coverage, it’s expensive, and it’s sometimes hard to get. Enter berberine—a common dietary supplement that’s advertised on social media as “nature’s Ozempic.”
In this article, I will explain what Ozempic is and how it works. I’ll also share important details about berberine, why it’s been dubbed as “nature’s Ozempic,” and whether science supports this distinction. Finally, I’ll touch on how to use diet, exercise, and lifestyle strategies to support your weight loss goals.
What Is Ozempic?
Ozempic is the brand name of an FDA-approved injectable drug called semaglutide—a glucagon-like peptide-1 receptor agonist or GLP-1RA. It’s typically prescribed (along with diet and exercise) to help adults with type 2 diabetes control their blood sugar. When blood sugar levels are well-controlled, the risk of serious complications like heart disease, blindness, neuropathy, and kidney disease goes down 1.
How Does Ozempic Work?
To understand how Ozempic can help people with type 2 diabetes, it helps to first look at how the body normally controls blood sugar. After eating—especially carbs—your pancreas releases insulin, a hormone that moves glucose (sugar) from your blood into your cells, where it’s used for energy.
In type 2 diabetes, the body either doesn’t make enough insulin or doesn’t respond to it properly (a problem called insulin resistance). As a result, blood sugar stays too high. Over time, this can lead to serious complications.
That’s where semaglutide drugs like Ozempic come in—they help lower blood sugar levels, which reduces the risk of those complications. Semaglutide works by activating GLP-1 receptors in the pancreas and brain, which makes insulin production more effective and leads to better blood sugar control 1.
In addition to improving insulin output, semaglutide 2:
- Slows or stops the release of glucagon (a hormone that raises blood sugar)
- Lowers how much sugar the liver makes, both between and after meals
- Helps the body use insulin effectively
It’s important to know that Ozempic isn’t a cure for type 2 diabetes, and it’s not approved for treating type 1 diabetes or diabetic ketoacidosis 1.
Ozempic for Weight Loss
You’ve likely heard of people losing a lot of weight on Ozempic. Although Ozempic is FDA-approved to manage type 2 diabetes by controlling blood sugar, it’s not approved for weight loss—even though it’s often prescribed off-label for that purpose.
In contrast, Wegovy is FDA-approved for chronic weight management. Both drugs contain the same ingredient—semaglutide—but Wegovy is a higher-dose version.
Even though Ozempic isn’t formally approved for weight loss, semaglutide itself has been shown to help people with overweight or obesity lose weight. For example, a meta-analysis of patients with type 2 diabetes found that taking semaglutide for 6–12 months led to an average weight loss of 7.2 pounds, and 6 pounds if taken for over a year 3.
In a separate two-year study of adults with obesity (BMI > 30), high-dose semaglutide (2.4 mg, the dose in Wegovy) plus lifestyle coaching produced striking results 4:
- 62% of adults lost 10% of their body weight (compared to 13% with placebo).
- 52% lost at least 15% (vs. 7% with placebo).
- 36% lost at least 20% (vs. 2% with placebo).
- Waist size shrank by 5.5 inches (vs. 2 inches with placebo).
So, how might Ozempic help with weight loss? It’s not fully understood, but one likely mechanism is that it slows how quickly food moves through your stomach, making you feel fuller longer and reducing appetite—leading to lower calorie intake over time 1. That’s a straightforward path to weight loss. Semaglutide also mimics GLP-1, a natural hormone that reduces food intake, slows digestion, and boosts insulin release 5.
However, another factor may be side effects. About 80% of people taking semaglutide experience some kind of gastrointestinal issues like nausea, abdominal pain, gastrointestinal reflux, bloating, vomiting, diarrhoea, and constipation 5.
One review suggested that these gut-related side effects could partly explain the weight loss seen in some people 6. If eating makes you feel sick, it’s not hard to see why you might start eating less.
More Side Effects of Ozempic
Ozempic can cause more than just common digestive side effects—there are a few more serious risks to be aware of:
- Pancreatitis: At least one case report has linked semaglutide to pancreatitis 7, but a recent meta-analysis (large study of studies) found no clear evidence of a connection 8.
- Thyroid tumors: Although rare, semaglutide may raise the risk of thyroid cancer 9. Because of this, the FDA warns against using it if you or a family member has a history of medullary thyroid carcinoma. If you already have thyroid issues, Ozempic may not be the best option for weight loss.
- Gallbladder problems: Studies suggest that semaglutide drugs may increase the risk of gallbladder and bile duct disease, especially when taken at higher doses for weight loss 10.
Weight Regain on Ozempic
There is ongoing debate about how safe and effective semaglutide drugs like Ozempic are for long-term weight loss in people without diabetes.
One major concern is weight regain after stopping the drug. In one study, participants regained about two-thirds of the weight they lost within a year of discontinuing semaglutide 11.
This rebound likely happens because Ozempic works by suppressing appetite and slowing digestion. Once the drug is stopped, hunger and eating habits often return to their previous levels, making weight gain more likely. So, although Ozempic can lead to significant weight loss, how long that weight stays off without the drug remains uncertain.
With that in mind, let’s take a look at berberine and why some are calling it “nature’s Ozempic.”
What Is Berberine?
Berberine is a natural compound (an alkaloid) found in many different plants, such as Oregon grape, barberry, and goldenseal. It may seem like a recent trend, but berberine has been used for more than 3,000 years—first in traditional Chinese medicine (TCM) and more recently in integrative and functional medicine circles 12.
Early research shows that berberine may have a wide range of health benefits, including:
- Lowering inflammation and oxidative stress 13
- Improving a leaky gut barrier 14
- Balancing gut bacteria 15
- Improving gut motility 16
As for human studies, a randomized controlled trial—the gold-standard of clinical research—showed that IBS patients who took 800 milligrams of berberine HCl for two months had less frequent diarrhea and reduced abdominal pain, urgency, anxiety, and depression 17.
More recently, berberine herbal supplements have gained popularity for their potential to lower blood sugar and body fat, which is why some people now refer to it as “nature’s Ozempic.” Let’s take a closer look at how berberine may work to improve blood sugar levels. Then we’ll see how it compares to Ozempic in terms of weight management.
Berberine for Blood Sugar Regulation
The blood sugar-lowering benefits of berberine have actually been known for a long time 18. These benefits appear to stem from its ability to enhance insulin sensitivity and facilitate the uptake of glucose into cells, primarily by activating key energy-regulating enzymes such as SIRT1 and AMPK 19.
Berberine can also lower inflammation by reducing markers like IL-6, TNF-α, and CRP, which may help explain its ability to reduce hemoglobin A1c—a key measure of average blood sugar control over two to three months 20.
Although there’s no direct comparison yet between berberine and Ozempic, a meta-analysis (detailed study) of 46 randomized controlled trials showed that berberine lowered blood sugar as effectively as metformin, the most commonly prescribed drug for type 2 diabetes. When metformin and berberine were used together, these benefits were even greater 19.
The research supporting berberine for blood sugar control is strong. And as I noted earlier, Ozempic can be expensive (at least $900 a month without insurance) and has until recently been hard to access.
Berberine, by contrast, costs around $20–$50 a month and is available over-the-counter. For people with elevated blood sugar, it may be worth discussing berberine with a healthcare provider as a natural, lower-cost alternative, especially when paired with diet and lifestyle changes.
Here’s a table comparing important details about berberine and Ozempic:
Outcome | Berberine | Ozempic |
Controls blood sugar | Yes 19 | Yes 1 |
Induces weight loss | No 21 | Yes 1 |
Reduces inflammation | Yes 20 | Maybe 22 |
Improves gut health | Yes 17 23 | Maybe 24 |
Side effects | Fewer—constipation, diarrhea, flatulence, abdominal pain 25 26 | More—nausea, vomiting, diarrhea, constipation, and many more 1 27 |
Cost without insurance | $20–50/month | $900+/month |
It’s important to understand that not all berberine supplements are reliable. A report from ConsumerLab.com showed that many of the 33 berberine products they tested from Walmart and Amazon had less than half the amount of berberine listed on the label.
To make sure you’re getting a high-quality product, look for supplements that are GMP-certified, are third-party tested, and clearly list allergen information. These are good signs the product is accurately labeled and meets safety standards.
As a support for metabolism, blood sugar control, and gut health, here’s how we typically dose berberine in the clinic:
- Dose: 770–2,400 mg/day in divided doses with food to reduce the risk of GI symptoms
- Duration: Proven safe for 6–12 months
- Form: Berberine HCl
Remember, it’s always best to discuss any dietary supplement with your healthcare provider first.
Berberine may deserve its reputation as “nature’s Ozempic” when it comes to lowering blood sugar, but it’s a different story when it comes to weight loss. As you may have noticed in the table above, berberine doesn’t perform well for weight loss—read on to find out why.
Berberine for Weight Loss
If you’re considering trying berberine to help with weight loss, you might want to adjust your expectations.
Even though it’s been hyped on social media platforms like TikTok and Instagram as a natural alternative to Ozempic, the research doesn’t support it as an effective weight loss supplement. A recent umbrella review of meta-analyses found that taking berberine for 2–6 months led to average weight loss of just 1.9 pounds across 17,256 participants 26.
That’s not very much. That said, if you’ve been thinking about trying berberine for weight loss, don’t feel discouraged. There are other natural tools available that may better support your weight loss goals.
Creating a Foundation for Weight Loss
It can be really frustrating to feel like you’re doing everything right with your diet and exercise but still not reaching your weight loss goals. I like to compare it to following a recipe—you might have all the right ingredients, but if you don’t combine them in the right way or the right order, the final dish won’t turn out as expected.
In my clinical experience, many people already have the key ingredients for weight loss—they just need guidance on how to put them together effectively.
Everyone’s recipe for weight loss is different, but the foundation is the same: using science-based, natural strategies consistently to support your body’s ability to lose weight. Let’s take a closer look at what building a healthy foundation really involves.
Diet for Weight Loss
There’s no doubt that diet plays a major role in your overall health and weight. In the clinic, we use nutrition as a tool to improve not just weight, but also gut health, mood, energy, and blood sugar balance.
I wish there were one perfect diet for weight loss—but the truth is, there’s no one-size fits-all plan. Everyone’s needs are different. That said, research shows that eating mostly whole foods, getting 20–45% of calories from protein 28, and avoiding highly processed foods 29 can support weight loss.
So what kinds of diets follow this approach? Here are three science-backed options that, when paired with regular exercise, can lead to meaningful weight loss:
- Paleo 30
- Ketogenic 31
- Mediterranean 32
Beyond what you eat, when and how often you eat may also matter. For years the advice was to eat small, frequent meals throughout the day. But research now suggests this type of eating pattern may actually lead to more fat gain—especially around the belly and liver 33.
Instead, eating fewer, larger meals may help you burn more calories during digestion 29. And if it feels good to you, intermittent fasting may give you an extra edge—it’s been linked to weight loss and improvements in metabolic markers like insulin sensitivity and triglyceride levels 34.
Exercise for Weight Loss
As with diet, exercise isn’t one-size-fits-all. For my clients who are new to working out, I usually suggest starting by walking as much and as often as possible—ideally outdoors, where time in nature adds its own health benefits.
After building a solid walking routine, I recommend adding at least two full-body resistance training sessions per week. This is especially important as we get older since maintaining muscle mass supports metabolic health and helps us stay physically capable as we age.
Research shows that doing resistance training about three times per week can help boost your metabolic rate, which means you burn more calories throughout the day 35.
Alongside walking and strength training, adding in activities like swimming, hiking, jogging, or cycling can support overall health and improve your cardiorespiratory fitness.
Lifestyle for Weight Loss
Establishing healthy habits around food and exercise is a big part of successful weight loss. If you ignore other key areas like sleep, stress, and social connection, you can end up stalling your progress.
The following table offers practical tips to help you stay on track in each of these important lifestyle areas.
Lifestyle Strategy for Weight Loss | Tips for Success |
Restful Sleep 36 |
|
Stress Management 45 |
|
Community 50 |
As you can see, there are plenty of ways to support your health—but don’t let that overwhelm you. In the clinic, we recommend starting small: pick one or two strategies from each area and focus on doing them consistently. Once those habits feel solid, you can gradually add new goals as you go.
Other Supportive Therapies for Weight Loss
Once you’ve built a solid foundation with diet, exercise, sleep, stress management, and social connection, there are a few additional therapies that may offer extra support:
- Red light therapy might not directly cause weight loss, but it may help reduce body fat and improve body composition 52.
- Cold exposure (like cold showers or ice baths) may boost metabolism 53.
- Probiotics may support weight loss by improving gut health and metabolism 54.
A Healthy Foundation Outperforms “Nature’s Ozempic” for Weight Loss
Berberine is often called “nature’s Ozempic” for controlling blood sugar, and research supports its benefits in that area. As for its ability to enhance weight loss, research is lacking. Ozempic can help with both blood sugar control and weight loss, but there’s a high chance of regaining weight after stopping the drug.
If you’re putting in the effort to lose weight and still not seeing results, it’s understandable to be drawn to medications or supplements. I’m not against using them—but it’s important to know there are also proven, natural strategies that can support weight loss effectively and safely.
In my clinic, clients tend to see the best results when they build a healthy foundation: a protein-rich diet, regular strength training, consistent sleep, daily stress management, and strong social support. If you’ve laid that groundwork and still feel stuck, we’re here to help you move forward. Contact us at the Ruscio Institute for Functional Health for an appointment.
The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.
Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.
Discussion
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