6 Cayenne Pepper Benefits, Facts and Evidence

What is it?

> Scientific/Other Names: Capsicum annuum / Capsaicin, red pepper, chili pepper, chilli, cayenne fruit
> Supplement Type: Herbal
> Taken as: Capsule, tablet, powder, extract

Cayenne pepper, also known as capsaicin red pepper or chili pepper, comes from the Capsicum annuum plant. It has been used for thousands of years for both culinary and medicinal purposes. The active component, capsaicin, is responsible for both its spicy flavor and many cayenne pepper benefits.

Cayenne Pepper is thought to:

• Boost metabolism and aid in weight loss
• Reduce appetite
• Improve digestion
• Relieve pain
• Support cardiovascular health
• Provide antioxidant protection

Capsaicin, the main bioactive compound in cayenne fruit, is believed to work by stimulating thermogenesis (heat production) in the body, which can increase metabolic rate and promote fat burning/ fat oxidisation. Capsaicin may also reduce appetite by affecting hunger hormones. It has anti-inflammatory and pain-relieving properties, likely due to its ability to desensitize sensory neurons. Additionally, capsaicin might improve cardiovascular health by reducing blood pressure and improving circulation.

_{> See our guide on Supplement Mechanisms}

Clinical trials have not shown overwhelming evidence that Capsaicin is beneficial for weight loss.

> Clinical Trials: Various studies, including human trials
> Test Size: Small to medium (less than 50 to 250 participants)
> Results: Some small studies have suggested that capsaicin might help to increase metabolic rate and promote fat oxidation, but the evidence and the effect is limited. Some studies indicate potential benefits for appetite suppression and pain relief, particularly for conditions like osteoarthritis. More research is needed to confirm these effects.
_{See our guide on trial sizes.}

30-120 mg daily

Commonly recommended dose is 30-120 mg of capsaicin per day, usually divided into two or three doses

So, does it work?

• Generally considered safe at recommended doses
• Possible side effects: stomach irritation, sweating, flushing, and runny nose
• High doses may cause gastrointestinal distress or exacerbate conditions like acid reflux or irritable bowel syndrome
• Should be used with caution in individuals with gastrointestinal disorders or those sensitive to spicy foods

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1. The effects of capsaicin intake on weight loss among overweight and obese subjects: a systematic review and meta-analysis of randomised controlled trials
2. Alterations of autonomic nervous activity and energy metabolism by capsaicin ingestion during aerobic exercise in healthy men