New research indicates that certain dietary supplements may help athletes mitigate the effects of heat during outdoor workouts. Trials suggest that compounds such as berberine, curcumin, and blackcurrant can reduce body temperature and lower heart rate, offering a potential boost for those exercising in hot conditions.
Supplements for Heat Management
Matthew Kuennen, an associate professor at High Point University, recommends taking these supplements for about one week prior to a major competition or event. Specific dosages include 1.5 grams of berberine daily, 500 milligrams of curcumin for three days, and 600 milligrams of blackcurrant daily for a week. Researchers emphasise that these supplements are not a substitute for proper hydration and should be viewed as adjuncts to established heat illness countermeasures.
How They Work
The supplements are believed to influence the body's thermoregulatory processes. Berberine, a compound found in plants like goldenseal, may enhance heat dissipation. Curcumin, the active ingredient in turmeric, has anti-inflammatory properties that could help with heat stress. Blackcurrant extract, rich in anthocyanins, might improve blood flow and cooling. However, more research is needed to fully understand their mechanisms.
These findings come as athletes and outdoor enthusiasts seek safe ways to train during increasingly hot summers. While supplements can offer some benefits, experts stress that hydration, acclimatisation, and proper clothing remain the most effective strategies for avoiding heat-related illnesses.
