It's been an incredibly hot and dry spring and runners are already feeling the heat. This summer is expected to be even worse.
Summers and winters are expected to become warmer due to climate change. But what if dietary supplements could help combat the effects of heat during outdoor workouts?
Researchers say new trials show that the compounds berberine, curcumin and blackcurrant could improve your fitness, reducing body temperature and slowing heart rate.
And just one pill, in varying doses for each compound, could be enough, said Matthew Kuennen, an associate professor at High Point University. Outside magazine.
“I wouldn't recommend using these supplements full time,” he explained. “Rather, I would suggest using them, in the indicated doses, the week before a competition or important event.”
Kuennen said people should take berberine, which is found in plants and is being studied for its effects on body weight, at a daily dose of 1.5 grams for a week.
Those who ran on a treadmill in a warm room for an hour found that this helped reduce the difficulty of the exercise for people.
Those who took 500 milligrams of curcumin a day for three days (the active compound in the spice turmeric) reduced signs of inflammation, blood tests taken after their workout showed.
This was also something that was seen in people who took 600 milligrams of blackcurrant each day for a week, along with better gastrointestinal health.
Blackcurrant is a small dark berry that is commonly used to improve immune health.
Additional physical examinations revealed that all three supplements reduce the increase in body temperature that occurs when we exercise due to increased blood flow and muscle contraction.
Taking berberine and curcumin reduced the increase in heart rate during exercise from three to eight beats per minute.
Although the researchers say the findings do not prove that the supplements caused these results alone.
They also aren't a substitute for hydration in the heat, but they could help people acclimate to warmer climates before big workouts or athletic competitions, Kuennen said.
While the supplements demonstrated their benefits, Kuennen said in a statement that “the combination of these dietary supplements should be evaluated for potential performance benefits in a controlled laboratory environment.”
He also said Outside It is best to take curcumin and berberine with food to help enhance the effects.
Although people historically take electrolytes, omega-3 fatty acids, and vitamins to beat the heat, the U.S. Food and Drug Administration does not approve any dietary supplements before they are marketed, and most people get enough vitamins and minerals from their foods.
“It's really important that dietary supplements be viewed as complements, rather than replacements, to established countermeasures against heat illness,” Kuennen said.
The findings will be presented this weekend at the 2026 American Physiology Summit in Minneapolis.
