5 capsaicin benefits for weight loss

In this article:

• Can capsaicin help you lose weight?
• Optimal capsaicin intake for weight loss
• Capsaicin side effects
• Who should not take capsaicin?
• The bottom line

In this article

• Can capsaicin help you lose weight?
• Optimal capsaicin intake for weight loss
• Capsaicin side effects
• Who should not take capsaicin?
• The bottom line

Capsaicin is a natural compound found in capsicum, or peppers. It’s responsible for giving jalapeños, cayenne peppers, and other hot peppers their signature heat. For many years, capsaicin has been extracted from peppers and used as a natural remedy for pain, according to the National Institutes of Health (NIH). Capsaicin in chili peppers is also known to have antioxidant effects, which help protect against disease.

“Capsaicin has been recognized for its numerous health benefits, including providing cardiac protection, alleviating inflammation and pain associated with arthritis, and improving digestion,” says Raj Singh MD, FACP, FASN, a primary care physician at HEALOR. “Recently, it has gained attention for its potential anti-obesity effects.” Here’s what you need to know about capsaicin’s potential benefits for weight loss, including optimal form and dosing.

Can capsaicin help you lose weight?

The short answer: Maybe. Capsaicin is not a magic bullet for high body weight or obesity. It will not cancel out an unhealthy diet or sedentary lifestyle. It is also not an FDA-approved weight-loss medication like Wegovy, Qsymia, or Saxenda. However, research suggests that when paired with a healthy lifestyle, capsaicin can contribute to weight loss in a few small but significant ways, such as:

Reduced cravings

“Capsaicin, by its effects on the hypothalamus, modifies hunger, satiety, and appetite to reduce cravings for fat and protein,” says Dr. Singh. Individuals with fewer cravings tend to eat less and, by extension, lose weight.

Research on capsaicin’s weight loss benefits is limited. However, one small study with 15 participants found that those who took 2.56 milligrams of capsaicin with each meal reported more satisfaction and fullness than the control group (people who did not receive any treatment). People in the capsaicin group also overate less than the control group when offered an all-you-can-eat dinner.

Boosted metabolism

“Capsaicin can offer a modest ‘metabolic boost’ through thermogenesis … the process where your body produces heat by burning calories,” says Jacqueline Gomes, RD, a New Jersey-based registered dietitian and owner of Busy Woman Weight Loss. “If you’ve ever eaten a really spicy meal and felt yourself getting warm, that’s thermogenesis at work.”

Still, capsaicin’s power to boost metabolism is not enough to lead to significant weight loss, according to Vicki Shanta Retelny, RDN, a Chicago-based dietitian and author of Total Body Diet For Dummies. “A supplement cannot take the place of eating balanced, well-portioned meals, getting physical activity, sleeping well, and managing stress levels,” she says.

Higher calorie burn

If capsaicin’s thermogenic factors temporarily boost your metabolic rate, you will also temporarily burn more calories when capsaicin is in your system.

How many calories you burn on capsaicin depends on several factors, including your age, body weight, and energy expenditure. According to the Dietary Guidelines for Americans, most adults need between 1,600 and 2,400 calories daily for weight management (maintaining your current weight). For weight loss, you should cut your daily intake and/or exercise to burn more calories daily. Capsaicin might offer a slight weight loss boost by helping you burn more calories faster.

Increased fat oxidation

“A 2018 study published in BMC Obesity demonstrated that supplementing with 4 mg of capsaicinoids led to a 5.91% reduction in body fat over 12 weeks compared to a placebo [inactive medicine] group,” says Gomes. However, it is not known whether participants’ weight or body mass index (BMI) stayed steady after the trial.

Dr. Singh explains capsaicin’s potential role in fat loss: Capsaicin raises internal body temperature, boosts fat oxidation (aka, fat burning at the cellular level), and increases oxygen consumption. However, he says capsaicin seems to primarily affect brown adipose tissue, iron-rich body fat found mainly in the upper back. When it comes to weight loss, brown fat is less of a concern than white adipose tissue, or white fat, the umbrella term for subcutaneous fat and visceral fat.

Improved gut microbiome

Research suggests that the health of your gut microbiome can impact how easy it is for you to lose weight. Capsaicin consumption promotes the growth of healthy gut bacteria, according to Dr. Singh. Though she says “the research is not robust” on capsaicin’s role in this, Shanta Retelny explains that a healthy gut microbiome plays a role in a healthy metabolism.

Optimal capsaicin intake for weight loss

The experts agree: If you’re interested in taking capsaicin for weight loss, a supplement might be better than packing your plate full of hot peppers. Besides, Dr. Singh says dietary capsaicin intake is “rarely enough to help induce weight loss.”

As for ideal intake, both Dr. Singh and Gomes suggest 2 milligrams per meal. While higher doses are considered generally safe, the more capsaicin you consume in one sitting, the more likely you are to experience gastrointestinal irritation. Beyond dosage, it’s important to seek out a third-party tested capsaicin supplement from a reputable brand. The FDA doesn’t regulate supplements, cautions Shanta Retelny, so consumers must do their due diligence.

As for capsaicin creams? “There is no human data to support that topical capsaicin may help weight loss in humans,” says Dr. Singh.

Capsaicin side effects

While topical capsaicin products can cause side effects like skin reactions, coughing, sneezing, and throat irritation, oral capsaicin can cause different side effects. 

Anyone who has had too much spicy food at dinner knows a high concentration of capsaicin can wreak havoc on the gastrointestinal system hours or even days later. Common side effects of oral capsaicin include:

• Stomach or intestinal cramping
• Heartburn
• Nausea
• Diarrhea

The good news is that these adverse effects of red pepper should be temporary. Research shows that capsaicin causes short-term intestinal inflammation. For people with no underlying medical conditions, it is unlikely to cause actual damage to your stomach or intestines. However, certain people should avoid it.

“Capsaicin is metabolized quickly, and it can be toxic in high amounts,” cautions Shanta Retelny. If you experience serious side effects, consult a healthcare professional. Also, check with a healthcare provider before using high doses of capsaicin supplements or using capsaicin for a long time. While there have been no reports of human overdose on capsaicin, there have been reports of individuals who have gone to the emergency room with symptoms of intense sweating and chest pain after using capsaicin for weight loss, according to the NIH.

Who should not take capsaicin?

Because capsaicin can cause gastrointestinal side effects, people with inflammatory bowel diseases such as Crohn’s disease or ulcerative colitis should avoid this supplement. People with irritable bowel syndrome (IBS) might also experience more severe intestinal irritation on capsaicin.

Capsaicin use can also cause coughing, sneezing, and throat irritation. For this reason, people with asthma, other respiratory conditions, or serious allergies might want to avoid capsaicin supplements.

Spicy foods may spike blood pressure, so anyone with hypertension (high blood pressure) should check with their healthcare provider before taking capsaicin.

Capsaicin is a dietary supplement, not a drug, so the U.S. Food & Drug Administration does not screen and approve capsaicin capsules for safety and effectiveness before they go to market. It’s a good idea to consult your healthcare team for medical advice before beginning any new supplements or medications. Together, you can decide whether capsaicin supplementation is a good strategy to support your weight loss efforts.

The bottom line

Capsaicin may help support weight loss by reducing cravings, temporarily boosting your metabolism, and supporting your gut health.

Anyone interested in taking capsaicin for weight loss should look for a quality dietary supplement since the amount of capsaicin required is too much to consume through hot peppers in one sitting. Talk to your healthcare provider before starting any new supplements, as they may interact with your other supplements or medications.

Finally, remember that capsaicin is not a miracle cure for obesity. “Though capsaicin can complement your weight loss efforts, it should not replace a balanced diet and healthy lifestyle,” says Gomes. “Feel free to spice up your favorite dishes with it, but don’t rely on it as your primary strategy for weight loss.”