Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Phenolic acids, a class of polyphenols found abundantly in foods such as coffee, fruits, and whole grains, have been investigated for their potential to enhance endurance performance. Scientific interest arises from their antioxidant properties, which may help mitigate exercise-induced oxidative stress, thereby supporting muscle function and recovery. Several animal studies and a limited number of human trials suggest that supplementation with phenolic acid-rich extracts (e.g., chlorogenic acid from coffee or ferulic acid from grains) can improve exercise endurance, VO₂ max, or time-to-exhaustion, potentially by reducing fatigue and improving mitochondrial efficiency.

However, the evidence base remains preliminary. The majority of human studies are small in scale, short in duration, and often use mixed-polyphenol interventions rather than isolated phenolic acids, making it difficult to attribute effects specifically to these compounds. Meta-analyses of polyphenol supplementation for sports performance generally show modest improvements in endurance, but results are heterogeneous and not always statistically significant. There is a lack of large, well-controlled randomized trials focusing solely on phenolic acids and endurance in humans.

In summary, there is emerging but limited scientific evidence to support the use of phenolic acids for endurance. While mechanistic and preliminary clinical studies are promising, more high-quality research is needed to clarify their efficacy and optimal dosing in athletic or clinical populations experiencing low endurance.

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