Capsaicin Supplement: Exploring the Weight Loss Benefits

Obesity has become a global public health issue, with recent statistics indicating that in 2016, the WHO reported over 1.9 billion adults were overweight (BMI ≥ 25 kg/m2), and over 650 million adults were obese (BMI ≥ 30 kg/m2). Overweight and obesity are associated with multiple health problems, such as hypertension, type 2 diabetes mellitus, CHD, and cancers, which brings heavy economic burden to family and society. Novel interventions, such as phytochemicals extracted from plants, may be necessary to effectively prevent and treat overweight and obesity. Capsaicin, the most important compound of chili pepper, is the major pungent principle in various species of capsicum fruits such as hot chili peppers and has long been globally used as an ingredient of spices, preservatives, and medicines.

Studies suggest that capsaicin pills work for weight loss without the need for reducing calorie intake. Capsaicin is among the various chemicals called capsaicinoids. Capsaicin in peppers has evolved to protect against fungus and animals. EPA classifies it as a biochemical pesticide. Capsaicin is believed to boost your metabolism by roughly eight percent on average.

Capsaicin is a compound found in hot chili peppers that has long been used for its pain-relieving effects. Capsaicin is a natural compound found in capsicum, or peppers. It’s responsible for giving jalapeños, cayenne peppers, and other hot peppers their signature heat.

What is Capsaicin?

Most people are familiar with capsaicin; it is the chemical in chili peppers that gives them their famous heat. Capsaicin has antimicrobial and pain-relieving properties and may support heart health, weight loss, and pain management by interacting with TRPV1 nerve receptors throughout the body. Capsaicin is the main ingredient in ointments, lotions, and patches used for pain relief. It interacts with a nerve receptor called TRPV1, which is present in the brain, peripheral nerves, bladder, blood vessels, and other areas. Since this receptor is so widely distributed throughout the body, there may be many potential health benefits of capsaicin that doctors and scientists haven’t researched yet.

You'll find capsaicin in the following foods and spices:

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• Hot peppers
• Oregano
• Cinnamon
• Cilantro

Capsaicin in Peppers

You'll mostly find capsaicin in a pepper's membrane, which holds the seeds. Compared to other foods and spices, hot peppers have a higher concentration of capsaicin.

Capsaicin Supplements

Some people take capsaicin (capsaicinoid) supplements, labeled as cayenne pepper or capsicum, to lose weight. They may help lower your appetite while burning fat and boosting your energy, but more research is needed.

Capsaicin, which doesn’t have any calories or nutrients, binds to TRPV1, a channel of nerves that detects internal or external sources of heat. Exposure to heat sources such as capsaicin makes these TRPV1 receptors less sensitive over time. That means your body gradually gets more and more tolerant of capsaicin.

Capsaicin and Weight Loss: What the Research Says

Animal studies have shown that capsaicin may reduce the prevalence of obesity by suppressing inflammatory responses and enhancing fatty acid oxidation in adipose tissue and liver. However, the results in human studies are controversial and uncertain. Some studies have shown that capsaicin supplementation has no significant effect on energy intake and appetite during the intervention period. Some researches indicated that foods containing chili peppers can help control body weight (BW) and reduce the risk of developing overweight and obesity. Furthermore, previous human studies involving capsaicin supplementation and weight loss are either observational studies or randomised controlled trials (RCT) with small sample size, resulting in the conflicting conclusions.

Meta-Analysis Findings

A meta-analysis with fifteen articles that totalled 762 participants, found that capsaicin intervention consistently showed significant positive correlations with BMI, BW and WC, but did not affect WHR. It must be kept in mind that differences in regions, types of intervention, time of duration and body type, for example, overweight or obese, are important for interpreting the findings. The intervention included in the literature was to take capsaicin or capsaicin-containing active supplements. Evidence suggests that capsaicin compounds may play an important role in weight control, and the actual situation may be that it takes longer to intervene to produce more meaningful results.

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Compared with the control group, the supplementation of capsaicin resulted in significant reduction on BMI (WMD: −0·25 kg/m2, 95 % CI = -0·35, -0·15 kg/m2, P < 0·05), body weight (BW) (WMD: −0·51 kg, 95 % CI = -0·86, -0·15 kg, P < 0·05) and waist circumference (WC) (WMD: −1·12 cm, 95 % CI = -2·00, -0·24 cm, P < 0·05). The meta-analysis found no detrimental effect of capsaicin on waist-to-hip ratio (WMD: −0·05, 95 % CI = -0·17, 0·06, P > 0·05). The current meta-analysis suggests that capsaicin supplementation may have rather modest effects in reducing BMI, BW and WC for overweight or obese individuals.

How Capsaicin May Aid Weight Loss: Potential Mechanisms

Capsaicin increases metabolism and promotes weight reduction through thermogenesis (the process of heat production by the body). Calories must be burnt to boost your core temperature. Those calories are mostly derived from brown fat, also called brown adipose tissue. This sort of fat is used by the body to regulate temperature. White fat, however, accumulates on the waist and thigh. Some studies suggest that capsaicin may aid in the conversion of white fat to brown fat. This conversion of fat occurs when you exercise. Capsaicin activates the sympathetic nervous system, which increases the speed of metabolism and heat production. A study discovered that 2.6 mg of capsaicin administered every 36 hours for 144 hours may avoid the plateau effect that many individuals experience when dieting.

The potential mechanisms underlying this association were demonstrated by several studies. Evidence showed dietary chili has the potential to promote lipid oxidation, reduce appetite and accelerate energy metabolism, which may have a certain impact on weight loss. The mechanism of increasing lipid oxidation and energy consumption is due to the activation of transient receptor potential vanilloid subtype 1 (TRPV1) channels.

There are four major models that have been promoted to explain the beneficial effects of culinary capsaicin on weight gain:

1. Capsaicin exacerbates intestinal passage and thereby reduces the absorption of calories.
2. Capsaicin can boost thermogenesis.
3. Capsaicin-sensitive visceral afferents connect to the arcuate nucleus, the center of appetite regulation.
4. Capsaicin can change the gut microbiota in a way that may help maintain a healthy body weight.

Detailed Look at the Mechanisms

• Thermogenesis: Capsaicin is believed to boost your metabolism by roughly eight percent on average. It increases metabolism and promotes weight reduction through thermogenesis (the process of heat production by the body). Calories must be burnt to boost your core temperature. Those calories are mostly derived from brown fat, also called brown adipose tissue.
• Fat Oxidation: Data analysis showed that after ingestion of capsaicin or capsaicin the energy expenditure increased and the RQ decreased indicating a rise in fat oxidation. Moreover, a prolonged ingestion of capsaicin would recruit active brown adipose tissue and thereby increase energy expenditure and decrease body fat.
• Appetite Suppression: Acute lunches containing capsaicin have been shown to increase GLP-1 and tend to decrease auxin-releasing peptide, which may affect hunger. Capsaicin may also have an appetite-suppressing effect, which may help you cut your calorie intake throughout the day.
• Gut Microbiota: Research suggests that the health of your gut microbiome can impact how easy it is for you to lose weight. Capsaicin consumption promotes the growth of healthy gut bacteria.

Other Potential Health Benefits of Capsaicin

Capsaicin's health benefits could include:

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• Heart health: Experts believe capsaicin’s anti-inflammatory qualities are responsible for its heart-health benefits. For example, a three-month study found that capsaicin significantly reduced heart disease risk factors in adults with low HDL cholesterol (good cholesterol) levels.
• Pain relief: Capsaicin is a key ingredient in various pain relief treatments that you can use as a cream, lotion, or patch. You can buy over-the-counter versions to help with mild joint or muscle pain. Prescription-strength capsaicin patches are applied at the doctor’s office to treat conditions such as postherpetic neuralgia and diabetic nerve pain in your feet.

Potential Risks and Side Effects

Capsaicin pills or peppers are strong in capsaicin and may cause certain negative effects. The negative effects have been overwhelming for many research study participants, leading to many not taking the prescribed amount. Some irritation occurs with the use of capsaicin, especially at the beginning.

While capsaicin does have health benefits, it's not for everyone. Some people are more sensitive to its effects than others. You might have unpleasant side effects from capsaicin, especially if your body isn't used to it. Possible side effects of capsaicin include:

• Nausea and vomiting: Capsaicin patches may help with pain relief, but their higher capsaicin concentrations could cause problems for some. Nausea and vomiting are commonly reported side effects of these patches.
• Diarrhea: Capsaicin may irritate the lining of your digestive tract, which could lead to upset stomach and diarrhea. It can also cause you to digest your food too quickly, making your stool burn as it passes through your body.
• Acid reflux: Capsaicin could worsen symptoms of acid reflux. The sensation of heat it creates can irritate your stomach lining, possibly causing reflux, heartburn, and other issues.
• Throat swelling: If you haven't built up a tolerance for capsaicin, it can cause a serious reaction, including throat swelling and trouble breathing.
• Damage to your intestinal tract: In rare cases, high doses of capsaicin can damage your intestinal tract.

Precautions to Take

• Consult Your Doctor: Do not use these pills without consulting your doctor.
• Start with a low dose: To avoid these side effects, start with a low dose and slowly increase it until you reach your desired amount.
• Take with meals: The best way to avoid digestive upset is to take the supplement with meals, as food can serve as a buffer to prevent the burning sensation.
• Purchase from a reputable source: It’s important to purchase capsaicin supplements from a reputable source.
• Monitor Blood Pressure: There’s a chance that capsaicin supplements may increase or decrease your blood pressure. Thus, if you’re taking blood pressure medications, it’s important to check with a healthcare professional before taking this supplement.
• Be aware of Interactions: Because capsaicin can cause gastrointestinal side effects, people with inflammatory bowel diseases such as Crohn’s disease or ulcerative colitis should avoid this supplement. Capsaicin use can also cause coughing, sneezing, and throat irritation.

Dosage and How to Use

As for ideal intake, 2 milligrams per meal is often suggested. While higher doses are considered generally safe, the more capsaicin you consume in one sitting, the more likely you are to experience gastrointestinal irritation. It is important to seek out a third-party tested capsaicin supplement from a reputable brand. Food & Drug Administration does not screen and approve capsaicin capsules for safety and effectiveness before they go to market. It’s a good idea to consult your healthcare team for medical advice before beginning any new supplements or medications.

Capsaicin Neutralizer

If you're having a burning reaction to capsaicin, use milk, bread, or lemonade to help neutralize it. Avoid water since it will spread capsaicin around your mouth and won't work to ease the pain.

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