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Pungent chili compound that activates TRPV1 receptors, modestly raising thermogenesis and reducing appetite.
A 2023 meta-analysis in the British Journal of Nutrition (15 RCTs, 762 overweight/obese participants) found capsaicin produced small but significant reductions in body weight (-0.51 kg), BMI (-0.25) and waist circumference (-1.12 cm). Separate analyses show capsaicinoids reduce ad libitum energy intake (about 74 kcal/meal at >=2 mg) and raise resting metabolic rate mainly at higher doses. Effects are consistently described as modest; longer, larger trials are still needed.
Roughly 2-6 mg capsaicinoids per day in trials (>=2 mg appears needed to reduce energy intake).
Educational summary of doses studied — not a recommendation. Talk to a clinician before starting any supplement.
Educational summary of published research, checked against primary sources and linked inline. Not medical advice; supplements are not FDA-evaluated to treat disease. See our editorial policy.