Some people claim that cayenne pepper may help you lose weight by curbing your appetite and boosting your metabolism. However, there are more important weight loss methods to consider.

Cayenne peppers are a type of pepper in the Capsicum family.

The main active ingredient in cayenne peppers is capsaicin, which is 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.

Keep reading to learn more about the possible benefits and side effects of eating cayenne pepper for weight loss.

A note on cayenne pepper for weight loss

Eating cayenne pepper or capsaicin alone will not lead to weight loss.

Studies look at the effects of taking supplements with large amounts of capsaicin, rather than cooking with small amounts of cayenne pepper.

The most important aspect of weight loss is maintaining a calorie deficit, which means you burn more calories than you consume. You can achieve this safely through:

Learn more about how to lose weight safely, effectively, and sustainably.

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.

The authors also note that capsaicin may help boost basal metabolic rate (BMR) and maintain weight loss.

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.

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.

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 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.

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:

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.

How much weight can you lose with cayenne pepper per day?

Cayenne pepper alone cannot make you lose weight. Combining exercise, diet changes, and better sleep may help you lose weight.

Is it OK to take cayenne pepper every day?

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.

Is a teaspoon of cayenne pepper every day too much?

Eating a teaspoon of cayenne pepper every day should be OK. However, some people may experience side effects.

Does cayenne pepper burn fat while you sleep?

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.

Cayenne pepper can provide spicy flavors and bold colors to many dishes. Some people claim that the main ingredient, capsicum, may aid in weight loss.

Although some research suggests capsaicin supplements may boost bodily functions linked with weight loss, no studies have found a direct association between cayenne pepper and weight loss.

Taking cayenne pepper alone will not cause weight loss.

A healthy, sustainable weight loss program includes exercising, eating a well-balanced diet, staying hydrated, and getting enough sleep.

If you want to lose weight but are unsure where to start, speak with a healthcare professional. They could help develop a safe and effective weight loss plan for you.