Capsaicin for Weight Loss

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Capsaicin is the spicy compound found in cayenne peppers. While it’s been touted as a weight loss aid for years, the truth about its effectiveness may surprise you.

In this blog post, we’ll cut through the hype and delve into the research to examine the benefits and limitations of capsaicin for weight loss.

What is Capsaicin?

Capsaicin is a chemical compound that gives chili peppers their spicy or hot taste. It is a naturally occurring substance found in varying amounts in hot peppers such as cayenne peppers, chili peppers, and jalapenos.

Capsaicin is commonly used in various foods, spices, and hot sauces to provide a pungent and spicy flavor. It is also used in certain medications and creams for its analgesic and anti-inflammatory properties.

When applied to the skin, capsaicin can cause a warm or burning sensation and is often used as a topical pain reliever. Capsaicin is also believed to have various health benefits, including aiding in weight loss, improving heart health, and reducing inflammation.

Capsaicin vs Capsicum

Capsaicin and capsicum are related compounds, but they differ in their chemical structure and biological activity. Capsaicin is the active compound found in hot chili peppers, while capsicum is the genus name for peppers in general.

Capsaicin is a type of alkaloid that is responsible for the spicy and pungent taste of hot peppers. It is known to have a number of therapeutic effects, including pain relief, anti-inflammatory activity, and weight loss. Capsaicin works by binding to and activating the TRPV1 receptors in the body, which are involved in pain and inflammation.

On the other hand, capsicum is a general term used to refer to different types of peppers, including bell peppers, chili peppers, and cayenne peppers. Capsicum extracts are typically used as a source of vitamins and minerals, as they contain high levels of vitamin C, vitamin A, and other nutrients. However, capsicum extracts do not contain high levels of capsaicin and are unlikely to have the same therapeutic benefits as capsaicin extracts.

In summary, while both capsaicin and capsicum are derived from hot peppers, capsaicin is the specific compound that has been found to have therapeutic benefits. Capsicum extracts are typically used for their nutritional value and are not likely to have the same therapeutic effects as capsaicin extracts.

Capsaicin vs Cayenne

Capsaicin is a natural compound found in chili peppers, while cayenne is a type of chili pepper often used in cooking. Capsaicin is the active component in chili peppers that gives them their characteristic spiciness and is responsible for many of their potential therapeutic benefits.

Capsaicin has been shown to have anti-inflammatory, pain-relieving, and antioxidant properties, and has been used to treat conditions such as arthritis, neuropathic pain, and psoriasis. It has also been studied for its potential to aid in weight loss and improve heart health.

Cayenne, on the other hand, has been studied primarily for its potential to improve digestive health, increase circulation, and boost metabolism. It has been used as a natural remedy for indigestion, constipation, and other digestive issues, and has also been studied for its potential to improve blood pressure and cholesterol levels.

While both capsaicin and cayenne may have therapeutic benefits, it is typically capsaicin extracts that are used in supplements and topical treatments due to their higher concentration of the active compound.

Cayenne extracts, on the other hand, may not contain as much capsaicin, especially if they have not been standardized to contain capsaicin, and may therefore be less effective for certain health conditions.

Capsaicin in spices

Scoville heat units

Scoville Heat Units (SHU) are a way to measure the concentration of capsaicinoids, specifically capsaicin, which is responsible for the heat in spicy foods. The higher the SHU, the more capsaicin the food contains, and the hotter it will be.

The scale was created by American pharmacist Wilbur Scoville in 1912 and is based on the amount of capsaicin, the compound responsible for the heat sensation, present in the food.

The method of measuring SHUs involves diluting a specific amount of the chili pepper extract with sugar water until the heat is no longer detectable to a panel of tasters. The Scoville rating is then determined based on the number of times the extract was diluted before the heat became undetectable.

For example, if a chili pepper extract was diluted 100 times before the heat was no longer detectable, then its Scoville rating would be 100 SHUs.

Today, modern technology allows for more precise measurement of capsaicin content, so Scoville ratings are now often given as a range rather than a specific number. The higher the number of SHUs, the spicier the food is considered, and the higher concentration of capsaicin it likely has.

Keep in mind that there are also other different compounds inside chili peppers. They include capsaicin, as well as other capsinoids that aren’t spicy, such as dihydrocapsiate. So although capsaicin is the primary compound contributing to a higher SHU, it’s not the only compound doing so.

SHU of common spices

We know that capsaicin can be found in different amounts in chili peppers, with spicier chilis containing higher concentrations of capsaicin.

Some patients try to mimic the capsaicin doses used in research studies by eating more spicy food.

Unfortunately this is not feasible for most people. Research studies use 4-6 mg of capsaicin per day, and sometimes more.

This is equivalent to consuming almost 30 g of Jalapeño chili peppers with a Scoville heat unit of around 6000.

That’s approximately 75 mg of the extremely spicy Carolina Reaper II, which has a Scoville heat unit in the millions.

Benefits for weight loss

Capsaicin and cayenne have been studied for their potential benefits in weight loss. Some of the possible mechanisms include:

• Appetite suppression: Capsaicin and cayenne may help reduce appetite and cravings, potentially leading to a reduction in calorie intake.
• Increased energy expenditure: Capsaicin and cayenne may help increase metabolic rate, leading to more calories burned throughout the day.
• Fat oxidation: Capsaicin and cayenne may promote the breakdown and use of stored fat for energy.
• Reduced inflammation: Chronic inflammation has been linked to obesity, and some studies suggest that capsaicin and cayenne may have anti-inflammatory effects.

While some studies have suggested potential benefits of capsaicin and cayenne for weight loss in animal and in vitro models, the evidence from human studies is less conclusive.

Many of the studies conducted on humans have been small and have not shown significant or consistent results.

Additionally, the dosages used in animal and in vitro studies are often much higher than those used in human studies, making it difficult to directly compare the results.

Furthermore, many of these studies have not been well-designed randomized controlled trials, which are considered the gold standard for determining the effectiveness of an intervention.

Is capsaicin a stimulant?

While it is not traditionally considered a stimulant in the same way that caffeine or amphetamines are, capsaicin does have certain stimulant-like effects on the body.

One way in which capsaicin can be considered a stimulant is that it may weakly increase metabolism. This effect is thought to be due to capsaicin’s ability to activate certain receptors in the body that are involved in regulating metabolism and fat burning.

Additionally, capsaicin has been shown to increase blood flow and stimulate the release of certain neurotransmitters, such as dopamine and adrenaline, which can produce feelings of arousal and alertness.

However, it’s important to note that capsaicin does not have the same kind of central nervous system effects as traditional stimulants like caffeine or amphetamines. It does not directly affect brain function or produce a “rush” of energy like these drugs do. Instead, its effects on the body are more localized to specific systems and organs.

Overall, while capsaicin can be considered a mild stimulant due to its effects on metabolism and neurotransmitter release, it is not a true stimulant in the same sense as caffeine or amphetamines.

Other health benefits

In addition to weight loss, capsaicin and cayenne may have other potential general health benefits. Some of these include:

• Pain relief: Capsaicin may help reduce pain by blocking the transmission of pain signals in the body. It is often used topically to treat pain related to arthritis, neuropathy, and other conditions.
• Digestive health: Capsaicin and cayenne may help improve digestion by increasing the production of digestive enzymes and reducing inflammation in the gut.
• Cardiovascular health: Capsaicin and cayenne may help improve cardiovascular health by lowering blood pressure, reducing cholesterol levels, and improving circulation.
• Anti-inflammatory effects: Capsaicin and cayenne have anti-inflammatory properties, which may help reduce inflammation throughout the body and protect against chronic diseases such as cancer, diabetes, and heart disease.

Side effects

While capsaicin and cayenne pepper are generally considered safe when consumed in moderate amounts as part of a healthy diet, taking high doses of capsaicin or cayenne supplements may cause side effects such as:

• Gastrointestinal discomfort: Capsaicin and cayenne pepper supplements can cause digestive discomfort such as stomach pain, diarrhea, and nausea.
• Heartburn: Capsaicin may stimulate the production of stomach acid, which can cause heartburn in some people.
• Skin irritation: Capsaicin can cause skin irritation, itching, and burning if it comes into contact with the skin.

Generally, eating capsaicin has very familiar effects to anyone who’s eaten chili before. A burning sensation in the mouth, burping, bloating, and nausea, as well as skin flushing, and sweating.

The majority of supplements don’t usually contain enough capsaicin to cause these symptoms, especially since these supplements are swallowed and bypass our taste buds.

Can capsaicin cause ulcers?

If you wanted to take a lot of capsaicin, you might be wondering, can eating too much capsaicin cause ulcers or stomach damage?

The answer is no. If you already have ulcers, capsaicin might irritate your existing ulcers, but taking capsaicin, even at high doses, won’t cause new ulcers to form, or cause any additional damage to existing ulcers.

In fact, capsaicin has been studied for its potential to treat ulcers rather than cause them.

Some studies have suggested that capsaicin may help protect the stomach lining and prevent ulcers by increasing the production of certain compounds that promote healing.

However, other studies have shown no benefits, and more research is needed to fully understand the beneficial effects of capsaicin on ulcers.

Can capsaicin cause cancer?

There is some evidence from epidemiological studies to suggest that high intakes of capsaicin or chili may be associated with an increased risk of gastric cancer, particularly in those with a history of gastrointestinal disorders.

However, the evidence is not consistent, and more research is needed to confirm this potential link.

It is important to note that most of the studies conducted on this topic have been observational in nature, and therefore, it is difficult to establish a cause-and-effect relationship between capsaicin or chili intake and gastric cancer risk.

Also, some research suggests that any link may be due to contamination of capsaicin products with carcinogens.

Interactions with medications

Capsaicin and cayenne supplements may interact with certain medications. Here are some examples:

• Blood thinners: Capsaicin and cayenne can increase the risk of bleeding when taken with blood thinners such as warfarin or aspirin.
• Diabetes medications: Capsaicin and cayenne may lower blood sugar levels, so taking them with diabetes medications that also lower blood sugar may cause blood sugar to drop too low.

How effective is it for weight loss?

The effectiveness of oral capsicum for obesity is uncertain. A meta-analysis of several small clinical trials found that taking capsicum supplements did not reduce body weight, body fat, or BMI in people with a BMI of at least 25 kg/m2 compared to placebo or no treatment.

However, one study showed that taking capsinoids 3 mg twice daily for 12 weeks reduced abdominal fat by about 1%.

Another small clinical trial found that taking a specific chili extract with capsaicinoids and fenugreek dietary fiber reduced body weight and BMI by about 2% in overweight individuals, but the effects of the fiber could not be separated from the effects of the capsaicin.

So despite the hype, we don’t really have good evidence to back up the claim that cayenne extracts can help with weight loss.

Most studies don’t find any measurable weight loss from supplementing capsaicin, and the few that do are mostly using huge doses, and the weight lost was typically insignificant.

Patient experiences

At large doses, cayenne extracts can cause some gastrointestinal discomfort, such as nausea and bloating. These symptoms can sometimes manifest as reduced appetite, which is what people who say that cayenne extract is working for them are likely experiencing.

So although a few research studies have suggested capsaicin might help increase metabolism or help with fat burning, it appears these effects are not enough to cause much, if any, noticeable weight loss.

Rather, it’s the gastrointestinal discomfort that’s more likely mediating any reduction in appetite and resulting weight loss.

That being said, eating more spicy foods might also indirectly help with weight loss. How? Well from my experience, I see capsaicin helping patients with weight loss in two ways:

1. The food is so spicy you just can’t eat very much
2. The intense spice causes you to drink tons of water instead

In that case, consuming the capsaicin as a food or spice, rather than a supplement, is the best way it would work.

How to use it for weight loss

So taking capsaicin supplements are not likely going to be very helpful, based on the research.

If capsaicin supplements are going to be useful for managing appetite, you may need to deal with some unpleasant side effects.

If you enjoy spicy food, try increasing the spice level. It might help with weight loss if you end up drinking more water and eating less food.

Keep in mind that if you end up eating more when your food is spicy, then spicy foods are obviously not going to help you.

Here are some other tips for using capsaicin:

• Start with a low dose: If you are new to capsaicin supplements, start with a low dose and gradually increase it over time. This can help you avoid any potential side effects.
• Take with food: Taking capsaicin supplements with food can help reduce the risk of gastrointestinal discomfort.
• Avoid before bedtime: Capsaicin supplements can cause insomnia and sleep disturbances, particularly due to the gastrointestinal discomfort it can cause, so it’s best to avoid taking them before bedtime.
• Be cautious with topical use: If you are using a topical capsaicin product, be careful not to touch your eyes or other sensitive areas of the skin. Wash your hands thoroughly after application.

Top supplement choices

• Capsaicin (cayenne) – 2 to 5 caps / day

Learn more about

• Other weight loss supplements

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