Discover How Cayenne Pepper Can Boost Your Weight Loss and Transform Your Health!

Cayenne pepper, known for its fiery kick, has been touted for various health benefits, including weight loss. While some claim it can curb appetite and boost metabolism, it's essential to understand the science behind these claims and consider other important weight loss methods.

What is Cayenne Pepper?

Cayenne pepper belongs to the family of flowering plants and is related to bell peppers. Originally grown in Central and South America, Christopher Columbus brought it to Europe in the 15th century. This spice is now a popular ingredient in many regional cuisines and has been used medicinally for thousands of years. Cayenne peppers have a fairly rich nutritional composition, including many antioxidants that are beneficial for your health.

A tablespoon of about 5 grams of cayenne pepper includes:

Calories: 17
Fat: 1 gram
Carb: 3 grams
Fiber: 1.4 grams
Protein: 0.6 grams
Vitamin A: 44% RDI
Vitamin E: 8 % RDI
Vitamin C: 7% RDI
Vitamin B6: 6% RDI
Vitamin K: 5% RDI
Manganese: 5% RDI
Potassium: 3% RDI
Riboflavin: 3% RDI

The Power of Capsaicin

The main active ingredient in cayenne peppers is capsaicin, responsible for their spicy taste and color. Capsaicin may also have anti-inflammatory, antioxidant, and pain-relieving properties that could help fight certain conditions. Some people claim that capsaicin may help boost certain bodily functions associated with weight loss. However, very little research suggests that capsaicin is effective for weight loss.

Metabolism-Boosting Properties

Capsaicin contained in cayenne pepper has metabolism-boosting properties and helps increase the amount of heat your body produces, so you can burn more calories each day. Cayenne pepper works to boost your body's metabolism through a diet-induced thermogenesis, increasing your metabolism.

A study using cayenne pepper shows that people who eat a breakfast containing capsaicin and medium-chain triglyceride oil burn 51% more calories in that meal, compared with those who didn't. Although capsaicin boosts metabolism, the overall effect is minimal. In another study, people who eat 1 gram of red cayenne pepper burn only 10 extra calories within 4 and a half hours, compared with those who didn't. People who regularly use cayenne pepper may not find its benefits to the body over time, as the body has adapted to the effects of the chili.

Appetite Control

Cayenne pepper can control your hunger, while helping you eat less along with making you feel full for a longer time. Many studies show that the compound capsaicin in cayenne pepper has the ability to help suppress appetite. However, peppers are not entirely understood, but one study has shown that it reduces the production of the hunger hormone named ghrelin. People using the compound capsaicin eat less food during the day than those who did not. In addition, the subjects of this study also reported feeling fuller despite fewer calories consumed.

Scientific Evidence: Capsaicin and Weight Loss

No research has assessed the direct effects of cayenne pepper on weight loss, but some studies have looked at the effects of capsaicin supplements. A 2021 study found that capsaicin may contribute to overall weight loss by:

Promoting internal fat-burning processes
Increasing feelings of fullness
Increasing how many calories you burn
Reducing food consumption

A 2017 review also found that capsaicin may help activate brown fat, a type of body fat that helps your body maintain warmth in a process called thermogenesis. This may contribute to burning calories. Lastly, a 2018 study found that taking 4 milligrams (mg) of capsaicin supplements for 12 weeks helped decrease body fat percentage.

However, despite these positive results, it’s important to remember that research examines the effects of capsaicin supplements, not cayenne pepper. There’s no determined amount of cayenne pepper that may have weight loss benefits.

Other Potential Health Benefits

Beyond weight management, cayenne pepper offers a range of potential health benefits:

May relieve pain: Capsaicin can be a painkiller when applied to the skin in the form of a cream, because capsaicin helps reduce the amount of substance P - the nerve stimulant produced by the body, which is then transmitted to the brain to signal pain. When less substance P is produced, pain signals can no longer reach the brain and pain sensation is reduced. The compound capsaicin is commonly available in lotion form and is often recommended for: Joint and muscle pain, Lower back pain, Post-surgery pain and Pain associated with neurological conditions such as shingles. In addition, capsaicin cream should not be applied to open wounds or stretch marks.
May help autoimmune diseases: Autoimmune diseases are conditions in which your body attacks itself. Psoriasis - an autoimmune disease that presents as red, itchy, and scaly patches on the skin with varying degrees. Currently, there is no cure for psoriasis. However, creams containing capsaicin can help relieve itching and improve the appearance of areas affected by psoriasis. A study that examined the effects of the use of a compound capsaicin showed that psoriasis patients treated with capsaicin cream had significantly reduced scaling, redness, and patching of the skin compared to those with placebo cream use. Compound P plays a role in psoriasis, and compound capsaicin has the potential to help reduce the amount of substance P your body produces.
May reduce the risk of heart disease: A large adult study found that regular consumption of capsaicin was associated with a lower risk of heart disease. The reason behind this is thought to be a reduction in inflammation as well as other harmful activities that may contribute to plaque formation in the arteries (also referred to as atherosclerosis).
May help stomach ulcers heal: Capsaicin may help stomach ulcers to heal by reducing acid production, stimulating mucus secretions and improving gastric mucosal blood flow. These actions work together to help protect the gut lining and as a result promote an environment that facilitates healing.
May improve gut health: There is growing evidence that capsaicin may help improve the community of beneficial bacteria and other microbes that live in the intestines (collectively known as the gut microbiome). Capsaicin does this by positively influencing the composition, abundance and function of these beneficial microbes and in turn this healthy gut microbiome helps lower the risk of chronic disease including heart disease, diabetes and certain allergies.
May reduce metabolic syndrome: Metabolic syndrome is a group of risk factors that can increase the risk of heart disease, stroke and diabetes. These risk factors include high blood fats (triglycerides), low levels of high-density lipoprotein cholesterol (HDL-C), abdominal obesity, high blood pressure and impaired fasting blood glucose. When consumed regularly, capsaicin may help in reducing all these risk factors by improving insulin sensitivity, decreasing body fat and improving heart and liver function.
May reduce blood pressure: Research has found that the long-term consumption of capsaicin helps blood vessels to relax and may reduce blood pressure in those with hypertension. Scientists believe there may be a genetic role here because the TRPV 1 gene, which is activated when we eat capsaicin, is also involved in regulating blood pressure.
May support blood sugar management: Studies suggest capsaicin may help reduce blood glucose levels by improving insulin sensitivity, which in turn may reduce the risk of diabetes and improve the markers measured for those with type 2 diabetes.
May protect Your Heart: Cayenne pepper water may have cardiovascular perks, as it can help dilate blood vessels. This makes blood flow more freely, boosting circulation. Animal studies, such as research published in June 2015 in ‌Open Heart‌, suggest this blood vessel dilation may discourage plaque formation that can lead to clogged arteries. But it's not clear yet how these results translate to humans and how much cayenne pepper water you'd need to drink to get the benefits.
It Provides Antioxidants: Cayenne pepper - and other brightly colored produce - is rich in antioxidants, which are natural plant compounds that help fight off damage to our cells, according to a review published in July 2016 in ‌Critical Reviews in Food Science and Nutrition‌. Regularly drinking beverages and eating foods that are high in antioxidants reduces your risk of developing heart disease and certain types of cancers, according to Cleveland Clinic.

Can help reduce the risk of cancer

The compound capsaicin in cayenne pepper has been shown to reduce the risk of cancer. These compounds may do this by attacking many different pathways during cancer cell growth. Recent studies have shown that capsaicin can slow down the growth of cancer cells and even cause cell death for different types of cancer including: Prostate cancer, prostate cancer pancreas and skin cancer. Although the effects of capsaicin on cancer cells seem to be promising, the current findings are based on the results of laboratory and studies on animals. Capsaicin's effects on human cancer have yet to be studied, so it's wise to take this information selectively.

Incorporating Cayenne Pepper into Your Diet

You can add cayenne pepper to your diet in a few ways, but no research has determined the best way to use it for weight loss. You can add cayenne powder to water, smoothies, and other beverages. You can also cook the cayenne pepper, but if you don’t like the taste, try adding it to dishes that are already flavorful, such as curries, stews, and chilis.

Here are some favourite ways to add a little spice:

Sprinkle dried cayenne over homemade potato wedges or fries, we love the sweet and spicy flavours of our sweet potato fries;
Add a pinch to a smoothie, juice or even hot chocolate;
Flavour home-made hummus and dips by adding a final flourish of cayenne pepper;
Stir into a curry, veggie casserole, soup or chowder;
Sprinkle on to an omelette or Spanish tortilla;
Add to savoury bakes like our cheesy savoury biscuits or our classic cheese scones.

Cayenne Pepper Supplements

The only recorded weight loss benefits of cayenne pepper occur when taking capsaicin supplements. However, no amount has been determined. For instance, a 2022 review found the amounts in current research range from 6 to 135 mg, while a 2018 study reported some benefits with 4 mg. Although the Food and Drug Administration (FDA) regulates supplements, it’s important to note that the FDA doesn’t standardize supplement dosages. When buying capsaicin supplements, look for third-party verification from companies like NSF International or USP to ensure they’re from a reputable source. The FDA recommends speaking with a doctor before taking any supplements, such as capsaicin for weight loss. A doctor could recommend the best amount or provide more effective weight loss alternatives.

The Master Cleanse Diet

The Master Cleanse is a diet that lasts 3 to 10 days. It consists of primarily drinking a mixture of lemon juice, maple syrup, cayenne pepper, and water. The diet claims to detoxify your body and provide weight loss benefits. However, no scientific evidence supports detox diets like the Master Cleanse for weight loss. The Master Cleanse diet is neither safe nor sustainable. It doesn’t provide sufficient essential nutrients and may cause headaches, fatigue, and irritability. Any weight loss that may occur comes from being in a calorie deficit rather than the cayenne pepper. You’ll most likely regain the weight afterward, too.

Potential Side Effects and Precautions

Cayenne peppers are approved to be safe to eat. However, eating too much cayenne pepper at once can make you sick to your stomach and feel nauseous.

Side effects from eating cayenne pepper or taking capsaicin supplements are rare. Capsaicin topical creams are more likely to cause side effects like skin burning, itching, and irritation. That said, a 2024 review found that some people who took capsaicin supplements for weight loss went to the hospital due to severe chest pain and sweating (diaphoresis). If cayenne pepper gets in your eye, you may experience burning, stinging, or watering eyes. Other reported side effects include:

Diarrhea
Nausea
Vomiting
Stomach cramps
Elevated body temperature

Cayenne pepper in supplement form may not be safe for everyone. Do not take cayenne pepper supplements if you:

Take medication that slows blood clotting
Have a scheduled surgery
Are pregnant or nursing
Take theophylline (Theochron, Uniphyl)
Take medication for high blood pressure

It’s also best to avoid taking cayenne pepper in large doses or for extended periods of time. It also should not be given to children. If you are taking medication for high blood pressure, such as: ACE inhibitors (Angiotensin-Converting Enzyme Inhibitors, namely Captopril, Enalapril, etc), consult your doctor before trying capsaicin cream because the combination can cause coughing. Finally, when applying capsaicin cream to the skin, do not apply it to open wounds or stretch marks.

According to Cleveland Clinic, eating too much cayenne pepper can lead to side effects such as:

Stomach pain
Burning diarrhea
Chest pain
Vomiting
Headaches

According to a 2023 article in ‌StatPearls‌, it's best to avoid having more than 100 mg/kg of body weight for a prolonged period. For example, that's an upper limit of 6,800 mg for a 150-pound person. And remember, listen to your body and stop eating spicy foods if you feel pain.

If you're taking aspirin or prescription drugs, including ACE-inhibitors, stomach acid reducers, blood-thinning medications, diabetes medications, or theophylline, talk to your doctor before trying the spice to determine if it’s safe to do so.

Dosage

When it comes to the best dosage of cayenne pepper per day, the answer isn't one-size-fits-all. Cayenne pepper dosage varies based on your spice tolerance, how you're using it, and the reason you're taking it. Speak with your healthcare provider to determine what dose may be best for you. In general, though, multiple studies suggest that a daily cayenne pepper dosage of 2 to 4 milligrams (mg) is safe. Most importantly, listen to your body. If you experience pain when you eat these peppers, cut back until your dose of cayenne no longer causes side effects.

There are no standard guidelines or recommendations for dosage although when given in supplement form, capsaicin is typically taken in doses ranging from about 1.2 to 12 mg, although weight loss studies have used up to 135mg per day. Supplements usually contain the dried cayenne powder - a capsule containing 500mg of dried cayenne pepper typically provides between 1.2-2.5mg of capsaicin. However, always check the label so that you understand exactly how much of the active capsaicin is available from the suggested daily dose. Animal models have reported health benefits when capsaicin is administered at levels that represent 0.01-0.02 per cent of the daily diet, in humans this would equate to a weight of dried chilli that would provide approximately 40mg of capsaicin. Oral administration at this level can be challenging, as this amount of dried chilli pepper may be unpleasant to eat. When administered as an encapsulated supplement it is likely to be more acceptable although some people, especially those with irritable bowel syndrome, may experience gut irritation, taking the supplement with food may help mitigate this. Similarly, topical cream may cause skin irritation, a burning sensation and itching for some people.

Cayenne Pepper and Weight Loss: Key Takeaways

Cayenne pepper alone cannot make you lose weight. Combining exercise, diet changes, and better sleep may help you lose weight.
Cooking with small doses of cayenne pepper every day should be OK. However, eating too much cayenne pepper may cause gastrointestinal issues, such as diarrhea, nausea, and a burning feeling in your stomach.
Eating a teaspoon of cayenne pepper every day should be OK. However, some people may experience side effects.
Some research suggests that capsaicin supplements may boost your BMR, which might contribute to burning fat while you sleep. However, no studies have assessed cayenne pepper’s effects on BMR, and BMR’s contribution to fat burning is minimal.
Some research suggest that capsaicin acts as a thermogenic chemical, which can produce heat to stimulate your metabolism and help you burn fat.

tags: #cayenne #pepper #benefits #for #weight #loss