Capsaicin in hot peppers causes their infamous burning sensation. As a supplement or in topical form, capsaicin may help promote weight loss, reduce inflammation, and relieve pain.
Capsaicin is the substance responsible for the burning sensation when you eat hot peppers.
It’s also available as a supplement and may have several health benefits, including weight loss, though evidence is limited.
Still, capsaicin supplements are generally safe for most people, though certain precautions should be taken to reduce the risk of side effects.
Capsaicin is a compound found in chili peppers that gives them their spicy kick.
The highest concentration occurs in the seeds, making them significantly spicier than the flesh.
When consumed, foods containing this substance stimulate pain receptors (known as TRPV1 receptors), causing the sensation of heat that most people experience.
Some people are more sensitive to capsaicin than others, which is usually related to how often they eat spicy foods. TRPV1 receptors are thought to adapt and become less sensitive after regular and continuous consumption of spicy food.
The heat of a given pepper can be measured in Scoville Heat Units (SHUs), which range from 0 to 15 million. For example, jalapeños measure about 2,500–8,000 SHUs, whereas habanero peppers hit 100,000–350,000 SHUs.
Capsaicin supplements are typically derived from cayenne peppers.
These supplements also commonly use SHUs to measure potency. The typical range is 40,000–100,000, though because they’re in a capsule, you don’t experience the same heat on your tongue as when you eat hot peppers.
Capsaicin stimulates your senses and may have several health benefits.
May aid weight loss
Capsaicin’s most popular benefit is its potential to support weight or fat loss.
Your weight is highly dependent upon your metabolism, which is the process of breaking down what you eat and drink into energy for your body to use in its everyday functions.
Capsaicin supplements may boost your metabolism, enabling you to lose weight more easily and burn fat. Capsaicin works by increasing oxygen consumption and body temperature, which leads to a slight increase in calories burned.
Regularly consuming capsaicin may promote a calorie deficit and aid fat burning. A calorie deficit, which is generally required for weight loss, means that you burn more calories than you consume.
Capsaicin may also have an appetite-suppressing effect, which may help you cut your calorie intake throughout the day. Keep in mind that capsaicin’s results are
Additionally, as studies are limited, more high quality clinical trials need to be done to show long-term safety and effectiveness.
May help reduce inflammation
Capsaicin supplements may have anti-inflammatory properties.
Foods that contain high amounts of antioxidants, such as hot peppers, may combat free radicals in your body. Free radicals promote chronic inflammation, which may increase your risk of conditions like cancer, autoimmune disorders, and heart disease. The stimulation of TRPV1 by capsaicin may also reduce inflammation.
Thus, capsaicin supplements may lower your risk of these ailments.
While fresh peppers boast more antioxidants, the dried supplement form contains a fair amount.
Results based on data from the National Health and Nutritional Examination Study (NHANES) linked hot pepper intake to a reduced risk of early death. This may be due in part to their high antioxidant content.
What’s more, diets high in inflammation-reducing antioxidants have been associated with a lower risk of illnesses, especially heart disease, stroke, and specific cancers.
May relieve pain
Capsaicin is sometimes used for pain management, such as for
It’s most commonly incorporated into topical pain-relief creams, including Menthacin, Zostrix, and Capzacin-Z.
These products are used for joint disorders, such as rheumatoid arthritis and osteoarthritis, as well as diabetic neuropathy, a type of nerve damage in people with diabetes that can cause pain.
Note that, when applied to your skin, capsaicin may produce burning effects similar to those caused by eating it. Thus, you may want to start with small amounts and pay attention to any reactions.
While capsaicin supplements are generally recognized as safe in moderate doses, you should take a few precautions.
May cause a burning sensation
One of the most common side effects of capsaicin supplements is a burning effect throughout your digestive tract.
For those with acid reflux or heartburn, capsaicin-containing foods or supplements may increase your symptoms.
Over time, your digestive tract may become desensitized to capsaicin’s effects, reducing the uncomfortable feeling you may experience.
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.
May cause elevated temperature
Capsaicin supplements may raise your body temperature.
Due to this compound’s effect on receptors in your body that regulate heat, ingesting too much capsaicin may give you an uncomfortable feeling of warmth.
While this isn’t usually dangerous — and no scientific evidence suggests that it can cause fever — some individuals may be more susceptible to this sensation than others.
In addition, 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.
To avoid these side effects, start with a low dose and slowly increase it until you reach your desired amount.
Supplementation of
Because the Food and Drug Administration (FDA) regulates supplements differently from medications, dosages aren’t typically standardized. Thus, it’s best to start with a low dose to avoid any potential side effects.
Furthermore, it’s important to purchase capsaicin supplements from a reputable source. Third-party verification from companies like NSF International or USP provides additional safety and quality assurance.
Capsaicin, the compound in hot peppers that causes their infamous burning sensation, may offer benefits when taken as a supplement.
Studies indicate that it may promote weight loss, reduce inflammation, and — when applied topically — relieve pain.
To reduce your risk of side effects, start with a low dose and talk with a healthcare professional before supplementing.