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Moderate evidenceWeight management

Cayenne (Capsaicin)

The pungent compound in chilli peppers, which measurably raises energy expenditure and slightly lowers food intake. The effects are real but small enough that they rarely translate into meaningful weight loss.

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What the science says

  • Reduced energy intake Moderate evidence

    A systematic review and meta-analysis of energy intake data found capsaicinoids reduce ad libitum energy intake by roughly 70–75 kcal per meal. Whether that deficit persists over weeks was not established.

  • Energy expenditure and body weight Moderate evidence

    A meta-analysis of human studies found capsaicin and capsiate increase energy expenditure and can produce small reductions in abdominal fat and body weight. Effect sizes were small and trials were mostly short.

  • Long-term weight loss Limited evidence

    No long trial shows clinically meaningful weight loss from capsaicin alone. Thermogenic effects also attenuate with habitual chilli consumption.

Dosage & safety

Studied doseTrials used roughly 2–10 mg/day of capsaicinoids, or 6 mg/day of capsaicin in several studies; non-pungent capsiate has been used at similar amounts. Enteric-coated forms are gentler on the stomach.
SafetyBurning mouth, heartburn, stomach pain and diarrhoea are common, and high doses can aggravate reflux, gastritis and haemorrhoids. Capsaicin may interact with anticoagulants and with theophylline absorption. People with active peptic ulcer or inflammatory bowel disease should be careful.

How to take it

TimingTake it with meals, which is when its effect on appetite and thermogenesis is relevant.
With food?With food; on an empty stomach it commonly causes burning and pain.
Worth knowingEnteric-coated capsules or non-pungent capsiate give you most of the studied effect without the burning mouth and reflux.

Interactions

With medications

  • warfarin and antiplatelet drugs

    Capsaicin has a mild antiplatelet effect that can add to theirs. tell your doctor before taking concentrated capsaicin daily

  • aspirin and NSAIDs

    Additive irritation of the stomach lining. take it with food, or avoid it if you already have gastritis or an ulcer

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does cayenne pepper (capsaicin) help you lose weight?

Capsaicin from cayenne has moderate evidence for raising energy expenditure and producing small reductions in body weight and abdominal fat in short trials. No long trial shows clinically meaningful weight loss from capsaicin alone, and the effect weakens with habitual chilli eating.

Does capsaicin reduce appetite?

A meta-analysis found capsaicinoids reduce energy intake by roughly 70–75 kcal per meal, which is moderate evidence. Whether that capsaicin effect persists over weeks has not been established.

How much capsaicin should I take?

Trials used roughly 2–10 mg/day of capsaicinoids, often 6 mg/day of capsaicin, taken with meals. Enteric-coated capsules or non-pungent capsiate give most of the studied effect with less burning and reflux.

What are the side effects of capsaicin supplements?

Burning mouth, heartburn, stomach pain and diarrhoea are common with capsaicin, and high doses can aggravate reflux, gastritis and haemorrhoids. Capsaicin has a mild antiplatelet effect, so tell your doctor if you take warfarin or antiplatelet drugs.

Scientific references

Related in Weight management

Herbal medicines: what the evidence says (335)