Synopsis

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

Capsicum (commonly known as chili pepper) has attracted scientific interest for its potential effects on exercise performance, primarily due to its active component, capsaicin. Capsaicin is known to stimulate the transient receptor potential vanilloid 1 (TRPV1) channels, which are involved in pain perception, thermogenesis, and metabolism. Several small studies and reviews have examined capsaicin supplementation in the context of exercise. Some evidence suggests that acute capsaicin ingestion (usually in the form of capsules) may slightly enhance aerobic and anaerobic performance, reduce perception of fatigue, and increase fat oxidation by increasing catecholamine release and energy expenditure. Additionally, capsaicin may have a mild analgesic effect, potentially reducing the sensation of muscle soreness during or after exercise.

However, the overall quality of evidence is limited. Most studies have small sample sizes, short durations, and often use doses higher than what is typically consumed in a regular diet. While a few trials show modest improvements in endurance or high-intensity exercise markers, others find no significant effects. There are also potential side effects, such as gastrointestinal discomfort, that may limit its practical use. Thus, while the use of capsicum (capsaicin) to support exercise has a scientific basis, the strength of evidence is currently weak to moderate and more robust, large-scale clinical trials are needed to fully establish its efficacy and safety in this context.

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