Synopsis

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

Capsaicinoids, the active compounds in chili peppers, have been studied for their potential to support exercise performance and metabolism. The primary mechanism of interest is their thermogenic effect, which may increase energy expenditure and fat oxidation. Some research has also investigated capsaicinoids’ ability to reduce perceived exertion and muscle soreness during and after exercise. For example, studies show that capsaicin supplementation can modestly increase oxygen consumption and support fat oxidation in both resting and exercising individuals. Additionally, there is evidence suggesting capsaicinoids activate TRPV1 receptors, which are involved in thermoregulation and pain perception, potentially leading to minor improvements in exercise endurance and reduced discomfort.

However, the overall body of evidence is limited and often inconsistent. Most studies are small, short-term, and use varying dosages and forms of capsaicinoids. While some findings suggest a potential benefit for weight management and exercise performance, these effects are generally modest. Systematic reviews and meta-analyses indicate that, although capsaicinoids may produce slight improvements in metabolic rate and exercise-related outcomes, they should not be considered a primary ergogenic aid. In summary, while there is some scientific justification for the use of capsaicinoids in exercise contexts, the strength of evidence is moderate at best, warranting a rating of 2 out of 5.

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