Can ‘Budget Ozempic’ and ‘Nature’s Ozempic’ Really Help You Lose Weight?

Since the advent of the popular weight loss and diabetes drug semaglutide, sold under the brand names Ozempic, Wegovy, and Rybelsus, claims have spread on social media that certain supplements are Ozempic “alternatives” or “dupes.”

Two supplements stand out: berberine, sometimes called “nature’s Ozempic,” and psyllium husk, aka “poor man’s Ozempic.”

A multitude of inexpensive weight loss supplements also preceded semaglutide. “Numerous herbal and natural supplements claim to assist with weight loss, including caffeine, green tea extract, magnesium, garcinia cambogia, chitosan, conjugated linoleic acid, guar gum, and even laxatives,” says Christopher McGowan, MD, who is triple board-certified in obesity medicine, gastroenterology, and internal medicine and senior vice president of peri-procedural care at Everself.

But do these Ozempic alternatives really aid weight loss? And whether or not they do, are they safe to take?

Why People May Use Budget Ozempics

“Our current system limits access to comprehensive obesity care, including limited access to [U.S. Food and Drug Administration] FDA-approved medications that do show significant benefits and safety for the treatment of obesity,” says Jonathan D. Parker, DO, an Alabama-based obesity medicine specialist and a board member of the American Board of Obesity Medicine. “This drives many over-the-counter alternatives as patients seek treatment.”

Is Berberine Really Nature’s Ozempic?

Berberine is a supplement derived from shrubs such as barberry, Oregon grape, and tree turmeric. It usually comes in capsule or powder form.

To understand berberine’s attraction, look no further than its price tag: A monthlong supply retails for $20 to $40.

Plus the evidence of berberine’s benefits is limited. The available evidence isn’t enough to support most health claims about berberine, Dr. McGowan says.

Still, berberine is a relatively low-risk supplement to try. “In my opinion, berberine is generally safe and well tolerated, with GI side effects being the most common complaint,” Parker says.

Why Is Psyllium Husk Called the Poor Man’s Ozempic?

Another common Ozempic alternative, psyllium husk doesn’t work via any complicated metabolic pathway. It’s simply a fiber supplement derived from the seeds of plants in the genus Pantago. (You may recognize it from digestive supplements like Metamucil, which can ease occasional constipation.)

For most people, it’s hard to go wrong getting more fiber. But psyllium husk could have downsides. You may experience side effects like bloating or diarrhea. Take it with at least 8 ounces of water, and drink plenty of water throughout the day, to make this less likely.