Cayenne pepper, scientifically known as Capsicum annuum, has been used for medicinal purposes for centuries. This article explores the potential weight loss benefits of cayenne pepper and its active compound, capsaicin, while also considering its broader health implications and potential side effects. Cayenne peppers are long, thin, red peppers commonly used to spice up food. They belong to the capsicum genus of plants that include chili peppers and bell peppers. Chili peppers come in various degrees of pungency, while bell peppers are usually mild and even sweet.
What is Cayenne Pepper?
Cayenne peppers are thought to have originated in South America, but their easygoing spice has made them a popular addition to cuisines around the world. Cayenne peppers have a hot-but-not-too-hot level of kick. If you’re a spicy food fan, you might be familiar with the Scoville scale. This scale measures the heat of a chili pepper, from unspicy bell peppers at one end to burn-your-face-off ghost peppers and Carolina reapers at the other. A jalapeño pepper packs about 5,000 Scoville Heat Units, while a cayenne pepper is more like 30,000 to 50,000. Cayenne peppers contain nutrients such as vitamins A, C, and E, and many minerals that the body requires.
Nutritional Profile of Cayenne Pepper
Like most colorful produce, cayenne peppers are a good source of nutrients. In particular, they are rich in:
- Vitamin C
- Vitamin A
- Vitamin B6
- Vitamin K
One fresh pepper has 72% of the recommended daily amount of vitamin C and 50% of vitamin A. The powdered form doesn’t contain quite as many vitamins as the fresh peppers do. Still, dried cayenne powder is a good source of vitamin A. In just one teaspoon, you’ll get 15% of your daily vitamin A. Vitamin A plays an important role in vision, reproduction, immune system health, and proper function of the heart, lungs, kidneys, and other organs.
The Role of Capsaicin
The active compound in cayenne pepper is capsaicin, the substance that causes a burning sensation when we eat it. Capsaicin, derived from peppers, is believed to be effective on various forms of rhinitis by reducing nasal hypersensitivity response to various allergens. Besides providing some of the essential nutrients, cayenne pepper can relieve pain. The capsaicin in cayenne pepper has analgesic properties and works on the counter-irritation principle. Capsaicin initially irritates the nerve endings on the skin area where it is applied, but continued exposure desensitizes the nerve endings and blocks pain signals from that region temporarily.
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Potential Weight Loss Benefits
Some people claim that cayenne pepper may help you lose weight by curbing your appetite and boosting your metabolism. Cayenne’s connection to weight loss comes down to capsaicin, the active component responsible for the fiery kick in spicy foods like chili peppers. However, there are more important weight loss methods to consider. Very little research suggests that capsaicin is effective for weight loss.
Research Findings on 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, and 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.
- A 2018 study found that taking 4 milligrams (mg) of capsaicin supplements for 12 weeks helped decrease body fat percentage.
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. The effect isn’t enough to overcome an unhealthy diet, but as part of a nutritious eating plan, spicy foods may suppress appetite and help with weight loss.
How Cayenne Pepper May Aid Weight Management
Cayenne peppers and other capsaicin-containing spicy foods may help with weight loss. Spicy foods can rev up the metabolism a bit, helping burn calories. It can also help you feel fuller after eating. The compound may enhance fat oxidation, the process of burning stored fat.
Practical Ways to Incorporate Cayenne Pepper into Your Diet
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.
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Other Health Benefits of Cayenne Pepper
The health benefits of cayenne peppers go well beyond their vitamin content. Many of their benefits come from capsaicin, the natural compound that gives all peppers their spicy kick.
Antioxidant Properties
Cayenne peppers are fantastic sources of antioxidants and other plant compounds that protect our cells and promote health. Antioxidants, along with related compounds like flavonoids and carotenoids, are compounds naturally found in plants. These compounds protect our cells against damage from harmful substances in the environment. They fight the processes that age our cells to help keep our cells young. A diet rich in antioxidants can help ward off diseases, including heart disease and certain types of cancers. And cayenne peppers are a particularly good source of these superstar compounds. In one study, researchers compared antioxidant levels in 20 different hot peppers. Cayenne peppers came out on top. Cayenne pepper contains large amounts of vitamin A, which helps in maintaining good health, healthy skin, and proper brain function. Vitamin A fights swelling caused by free radicals and is vital for good health. Cayenne pepper also contains vitamin E, which is another super antioxidant that slows the aging process and keeps bodily organs healthy.
Heart Health
Cayenne peppers can protect heart health in several ways. There’s evidence, for instance, that capsaicin can protect against inflammation in your body. Inflammation plays a role in many different diseases, including heart disease. Cayenne peppers can keep blood vessels healthy and may help lower blood pressure. Researchers found that people who regularly ate chili peppers were 13% less likely to die than people who avoided spicy fare. The reason? Spice lovers had a lower risk of heart-related diseases like heart attacks and strokes. What’s more, researchers found that when people season their meals with cayenne pepper, they’re less likely to reach for the saltshaker. Salt isn’t so good for heart health, especially in people with high blood pressure. Increasing the amount of cayenne pepper you eat might help you cut back on salt. Cayenne may help prevent myocardial infarction (heart attacks) by promoting blood flow effectively through the circulatory system. It has a mild blood-thinning action, which may be helpful in people with cholesterol problems. Cayenne pepper is likely good for the heart because it may reduce blood pressure, which reduces the load on the heart.
Digestive Health
Lots of people associate spicy foods with heartburn or an upset stomach. But for many people, spice can have the opposite effect. Cayenne pepper is really helpful for digestion. It increases gastric juices and enzyme production in the stomach, which helps us break down food. There’s also evidence that spicy foods like cayenne peppers can boost the good bacteria in your gut. The microbiome is a community of bacteria in your gut that are important for a healthy immune system. Capsaicin may help promote a healthy microbiome. Of course, spicy fare can trigger heartburn in some people. If cayenne pepper doesn’t agree with you, don’t force it. Cayenne pepper aids the digestive system to work efficiently by inhibiting enzyme production. Researchers have proven that capsaicin stimulates alkali and mucous secretions, preventing and curing gastric ulcers.
Pain Relief
Cayenne powder applied locally reduces the amount of substance P, a chemical that sends pain signals to the brain. Reduction or removal of this chemical stops pain signals from reaching the brain and relieves pain. Capsaicin is also used in topical form to treat pain. Creams made from the potent spice can be rubbed on your skin to treat arthritis pain.
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Other Potential Benefits
- Allergy Prevention: High doses of beta carotene, antioxidants, and anti-inflammatory capabilities in cayenne pepper can prevent allergies by breaking up and eliminating mucus caused by congestion.
- Cancer: Some studies have reported that cayenne pepper may help the body cells fight many types of cancer, including prostate, melanoma, and pancreatic cancer.
- Anti-fungal properties: CAY-1 is a substance found in cayenne pepper. It is known to attack the cell walls of the fungus.
- Sexual benefits: Adding a dash of cayenne pepper or other chili peppers to your daily diet may improve libido and sexual satisfaction. The benefits of cayenne pepper sexually for females may include a reduction of pain from intercourse from improved blood flow and a consequent increase in lubrication.
- Psoriasis: Using cayenne pepper cream as a topical agent may help treat moderate and severe psoriasis. Capsaicin extracts are known to reduce nasal congestion caused by allergic rhinitis and reduce skin inflammation in psoriasis, an autoimmune skin condition.
Potential Side Effects and Precautions
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, and elevated body temperature.
According to Cleveland Clinic, eating too much cayenne pepper can lead to side effects such as stomach pain, burning diarrhea, chest pain, vomiting, and headaches.
Who Should Exercise Caution?
Cayenne pepper in supplement form may not be safe for everyone. 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. 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
Potential Drug Interactions
Cayenne pepper may interfere with some medicines. Cayenne may interfere with blood-thinning medicines such as warfarin, aspirin, naproxen, or ibuprofen. Theophylline is a bronchodilator that treats asthma and other lung conditions, and capsaicin found in cayenne pepper can increase the amount of theophylline the body can absorb.
Dosage Considerations
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. In general, though, multiple studies suggest that a daily cayenne pepper dosage of 2 to 4 milligrams (mg) is safe. 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.
Listen to Your Body
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.
The "Master Cleanse" and Cayenne Pepper
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.
Incorporating Cayenne Pepper into Your Diet
Fresh or powdered, cayenne pepper is a super addition to your diet. One of the great things about cayenne is that, unlike a lot of spices, it seems to blend with every type of cuisine. It’s used in dishes from just about every country in the world. That makes it a great choice for spice novices who are just dipping their toe into the world of hot peppers.
Creative Ways to Use Cayenne Pepper
- Mexican hot chocolate: Stir powdered cayenne into hot cocoa for a sweet-and-spicy kick that will warm you up on the coldest of days.
- Boost your coffee: Sprinkle just a bit of the spice into your coffee for a kicky pick-me-up.
- Grab a pan: If you’re trying fresh cayenne peppers for the first time, sauteing is the most user-friendly way to prepare them. Chop them up, sauté them and add them to a stir fry.
- Go brave with raw peppers: Raw, fresh cayenne peppers pack the most punch. If you want to fully embrace their spicy power, try chopping them into small pieces and adding them to homemade salsa. They also make a great addition to meat marinades.