Evidence Level
Moderate
Capsaicin/capsinoids have consistent evidence for increasing energy expenditure (~50 kcal/day) and reducing appetite. The effect is modest in absolute terms but confirmed across multiple well-designed studies and a meta-analysis. The discovery of non-pungent capsinoids that activate the same TRPV1 pathway without GI side effects has improved the practical utility of this approach. Combined with caffeine and EGCG, capsaicin provides a meaningful thermogenic stack.