How Berberine May Support Exercise Performance and Recovery
Berberine is a compound that has been used in traditional Chinese and Ayurvedic medicine for centuries. More recently, berberine has been extensively researched for its wide range of potential health benefits. Some of these benefits may enhance exercise performance and support post-workout recovery.
What Is Berberine?
Berberine is an alkaloid compound that is found in several different plants, including European barberry, goldenseal, goldthread, Oregon grape, phellodendron, and tree turmeric. It gives these plants a yellow color and likely serves as a protective compound against insects and other pathogens.
Berberine has a long history of uses in herbal medicine, including traditional Chinese medicine and Ayurveda. More recently, an explosion of research has highlighted berberine's multitude of potential benefits, from supporting healthy blood sugar and cholesterol levels to promoting heart and brain health.
How Berberine May Support Exercise
Emerging research suggests that taking berberine supplements may support exercise performance and recovery in several ways:
- Increasing endurance - Berberine has been shown to activate AMPK, an enzyme involved in energy production. This may help power muscles during aerobic exercise.
- Aiding muscle growth - Berberine may increase protein synthesis and the release of testosterone and insulin-like growth factor 1 (IGF-1), which play key roles in building muscle mass.
- Reducing fatigue - By supporting energy production and muscle strength, berberine may help counter exercise-induced fatigue.
- Speeding recovery - Through its antioxidant and anti-inflammatory activities, berberine helps alleviate muscle damage after strenuous workouts.
Berberine for Endurance Athletes
Most studies on berberine and exercise have focused on its potential to enhance endurance capacity. This makes it especially appealing for endurance athletes.
One study had 37 men with type 2 diabetes take 500 mg of berberine three times per day before exercising on a treadmill. Berberine extended their time to exhaustion by an average of 23% compared to the placebo group.
Researchers believe berberine activates an enzyme called AMPK, which regulates how cells produce and utilize energy. Activating AMPK provides muscles with more energy to power through aerobic activity like running, cycling, or swimming.
Berberine for Building Muscle
While less research has evaluated berberine for building muscle strength and size, some studies are promising:
- One study found that giving rats berberine increased the number of muscle-building genes that were turned “on.”
- Multiple studies also show berberine helps stimulate the release of key anabolic hormones like testosterone, growth hormone, and IGF-1.
More research is still needed, but these effects suggest berberine may complement strength training programs by supporting muscle protein synthesis.
Berberine for Reducing Exercise Fatigue
Intense exercise often causes fatigue, likely due to the buildup of metabolites like lactate as well as inflammation and oxidative stress.
Berberine has been shown to increase antioxidant activity in muscles. Its anti-inflammatory effects may also help alleviate muscle damage from exercise. Together, these properties appear to reduce fatigue from a tough workout.
One study found that taking 500 mg of berberine three times per day enabled 37 men with diabetes to cycle for around 20% longer before feeling exhausted compared to men given a placebo.
Berberine for Post-Workout Muscle Recovery
In addition to supporting your performance during exercise, berberine may also enhance recovery.
Strenuous workouts - especially with weights - cause microscopic tears in muscle fibers. Proper rest and nutrition allows muscles to repair these tears and get bigger and stronger through a process called muscle protein synthesis.
As mentioned earlier, berberine helps regulate key hormones involved in muscle growth like testosterone, IGF-1, and growth hormone. The compound also reduces oxidative stress and inflammation in muscle tissue post-workout.
Together, these effects help create optimal conditions for your muscles to recover and adapt to exercise. Over time, quicker muscle recovery allows you to work out more frequently if desired.
Is Berberine Safe?
Research to date suggests berberine is very safe when taken by mouth at appropriate doses. No serious side effects have been reported.
Minor side effects can include:
- Constipation
- Diarrhea
- Flatulence
- Stomach pain
Berberine should be avoided by pregnant and nursing women since its safety has not been established. Those with liver or kidney disease should also consult their doctor before using berberine supplements.
How to Take Berberine for Exercise
Berberine Dosage for Exercise
Most research on berberine and exercise has used 500 mg taken 2-3 times per day. Doses were taken both before exercise and daily regardless of workout schedules.
For example, one study had participants take 500 mg with each meal - once before their workout, once after, and a third dose later in the day.
Forms of Berberine
Look for berberine supplements containing berberine hydrochloride or berberine sulfate. These salt forms improve absorption compared to raw berberine.
Time-release capsules may also help sustain berberine levels compared to traditional powders or tablets.
Stacking Berberine for Exercise
Some supplements may complement berberine to further support exercise performance and recovery:
- Creatine - May amplify strength and muscle-building effects
- Protein powder - Provides amino acids to support muscle growth and repair
- Cordyceps mushroom - Also enhances endurance and fights fatigue
Talk to your healthcare provider before mixing berberine with prescription medications or supplements that pose interactions risks.
The Bottom Line
Thanks to berberine’s ability to provide muscles with energy, stimulate muscle growth, reduce inflammation and oxidative damage, and regulate key hormones, it shows promise as an exercise supplement.
While more clinical studies in athletes are still needed, berberine appears generally safe to complement your workouts and may aid endurance, strength, and overall recovery.
FAQs
What types of exercise does berberine support?
Research suggests berberine may enhance endurance exercises like running or swimming by providing muscles more energy. Some evidence also indicates berberine can aid strength training by supporting muscle growth.
When should I take berberine when exercising?
Studies showing benefits of berberine for exercise have had participants take 500 mg doses before their workouts. Additional doses are also taken later in the day. Taking berberine before exercise ensures optimal levels in your system.
Is it safe to combine berberine with other pre-workout supplements?
Berberine appears safe to stack with supplements like creatine, protein powder or Cordyceps mushroom. However, talk to your doctor before mixing berberine with other medications or supplements that may interact.
How long until I notice effects from taking berberine?
Small studies have shown exercise benefits after taking berberine for 1-2 weeks. However, its effects may build over time, with one study showing increased endurance after taking berberine for 6 weeks.
What side effects may occur from berberine use?
Berberine is very well tolerated by most people with no serious side effects. Minor side effects can include constipation, diarrhea, stomach pain or flatulence. Very high doses may cause numbness or muscle weakness.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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