Researchers have identified three dietary supplements that could help enhance summer workouts by reducing body temperature and lowering heart rate. The compounds—berberine, curcumin, and blackcurrant—were tested in new trials and showed promising results for athletes exercising in hot conditions.
How the supplements work
According to Matthew Kuennen, an associate professor at High Point University, a single pill containing varying doses of each compound could be effective. He recommends using these supplements in the week leading up to a major competition rather than on a daily basis. Berberine, found in certain plants and studied for its effects on body weight, should be taken in a daily dose of 1.5 grams for a week. In treadmill tests conducted in a hot room, participants reported that berberine reduced the perceived difficulty of exercise.
Curcumin, the active compound in turmeric, was taken at 500 milligrams per day for three days. Blood tests after workouts showed reduced signs of inflammation. Similarly, blackcurrant—a small dark berry often used to boost immune health—was consumed at 600 milligrams daily for a week, leading to improved gastrointestinal health and reduced inflammation.
Physical effects observed
Further examinations revealed that all three supplements helped limit the rise in body temperature that occurs during exercise due to increased blood flow and muscle contractions. Additionally, taking both berberine and curcumin reduced the increase in heart rate during exercise by three to eight beats per minute.
However, researchers caution that the findings do not prove these supplements alone caused the outcomes. They also emphasize that supplements are not a substitute for proper hydration. Kuennen stated, "It is really important that dietary supplements be viewed as adjuncts, rather than replacements, for established heat illness countermeasures." He advised taking curcumin and berberine with food to enhance their effects.
Context and recommendations
While many people rely on electrolytes, omega-3 fatty acids, and vitamins to cope with heat, no dietary supplements are approved by the U.S. Food and Drug Administration before marketing. Most individuals obtain sufficient vitamins and minerals from their diet. The findings will be presented at the 2026 American Physiology Summit in Minneapolis this weekend.
