Capsaicin (capsaicinoids)
What it is
Pungent chili compound that activates TRPV1 receptors, modestly raising thermogenesis and reducing appetite.
What the evidence says
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.
Sources (2)
- The effects of capsaicin intake on weight loss among overweight and obese subjects: a systematic review and meta-analysis of randomised controlled trials — British Journal of Nutrition (2023)
- Could capsaicinoids help to support weight management? A systematic review and meta-analysis of energy intake data — Appetite (2014)
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.