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Peppers

Also known as: Capsicum annuum, Capsicum frutescens, Capsicum chinense, Red pepper, Chili pepper, Hot pepper, Cayenne pepper, Capsaicinoids, Capsinoids, 8-methyl-N-vanillyl-6-nonenamide, Dihydrocapsaicin, Nordihydrocapsaicin, Homocapsaicin, Homodihydrocapsaicin, Capsaicin

Overview

Capsaicin is the primary bioactive compound found in peppers of the *Capsicum* genus, responsible for their pungency and many of their physiological effects. These peppers, including chili, cayenne, and red peppers, are widely used as food and in supplements. Capsaicin is known for its potential benefits in metabolic health, weight management, and topical pain relief. It primarily works by activating the TRPV1 receptor, leading to thermogenesis and modulation of the sympathetic nervous system. While research shows promise, particularly for weight management, the quality of evidence varies, and results can be inconsistent. Capsaicin is available in various forms, including capsules, powders, and as a component of food.

Benefits

Capsaicin supplementation has demonstrated modest benefits for weight management, particularly in overweight or obese adults. Meta-analyses of randomized controlled trials indicate small but significant reductions in BMI (approximately -0.27 kg/m²), body weight (around -0.56 kg), and waist circumference (about -0.80 cm) after 4-12 weeks of supplementation. Some evidence suggests potential improvements in postprandial glucose and insulin responses, especially in women with gestational diabetes. Preclinical studies hint at ergogenic effects, but clinical evidence remains inconclusive. Overall, the effects are modest and may not be clinically significant for all individuals, requiring consistent use to observe any noticeable changes.

How it works

Capsaicin primarily exerts its effects by activating the transient receptor potential vanilloid 1 (TRPV1) receptor, a nonselective cation channel expressed on various cell types. This activation leads to increased energy expenditure through thermogenesis and fat oxidation. Capsaicin also modulates the sympathetic nervous system, enhancing catecholamine release, which further elevates metabolic rate. Additionally, it may influence appetite by reducing hunger and energy intake. These actions primarily affect the metabolic and nervous systems, contributing to the observed benefits in weight management and metabolic health.

Side effects

Capsaicin is generally considered safe for most adults when consumed in typical dietary or supplemental doses. The most common side effects include gastrointestinal discomfort, heartburn, and abdominal pain, affecting more than 5% of users. Less frequent side effects (1-5%) involve nausea and diarrhea. Rare adverse reactions (less than 1%) may include allergic reactions or severe gastrointestinal distress. While major drug interactions are not commonly reported, caution is advised when using capsaicin with anticoagulants due to potential effects on platelet aggregation. It is contraindicated in individuals with pre-existing gastrointestinal disorders such as gastritis or ulcers. Pregnant women and children should use capsaicin with caution due to limited safety data in these populations.

Dosage

The minimum effective dose of capsaicin is not firmly established, but most studies utilize dosages ranging from 2 to 6 mg per day. For weight management, an optimal dosage range of 2 to 12 mg daily is often recommended, although higher doses may increase the risk of side effects. While no established upper limit exists, doses up to 30 mg per day have been used in research without serious adverse effects, but higher doses elevate the likelihood of gastrointestinal symptoms. Capsaicin can be taken with meals to mitigate gastrointestinal discomfort. Bioavailability may be enhanced when consumed with fat-containing meals. Capsules and powders are common forms, and no specific cofactors are required for its activity.

FAQs

What are the most common side effects of capsaicin?

The most common side effects are gastrointestinal issues like heartburn and abdominal pain. Starting with a low dose and gradually increasing it can help minimize these effects.

Is capsaicin safe for everyone?

Capsaicin is generally safe for most adults, but individuals with gastrointestinal conditions like gastritis or ulcers should avoid it. Pregnant women and children should use it with caution.

When is the best time to take capsaicin?

It is best to take capsaicin with food to minimize potential gastrointestinal discomfort. This can also enhance its bioavailability due to the presence of fats.

How long does it take to see results from capsaicin supplementation?

Studies suggest modest reductions in body weight and waist circumference can be observed over several weeks of consistent use. It's not a quick fix, and results vary.

Is capsaicin a 'magic bullet' for weight loss?

No, capsaicin is not a 'magic bullet.' Its effects on weight loss are modest and require consistent use as part of a broader healthy lifestyle.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34676607/ – This systematic review and meta-analysis investigated the effects of capsaicin on blood pressure and heart rate. The study found no significant impact on systolic or diastolic blood pressure, nor on heart rate, indicating that capsaicin does not have a notable cardiovascular effect. The analysis was limited by high heterogeneity between studies and small sample sizes in some trials.
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-capsaicin-intake-on-weight-loss-among-overweight-and-obese-subjects-a-systematic-review-and-metaanalysis-of-randomised-controlled-trials/AF1C3A4331A35BA12CE925B0B56818B8 – This meta-analysis examined the effects of capsaicin intake on weight loss in overweight and obese subjects. The study revealed modest reductions in BMI, body weight, and waist circumference after capsaicin supplementation. While the effects were statistically significant, the authors noted that the effect sizes were modest and there was some heterogeneity between studies.
https://onlinelibrary.wiley.com/doi/10.1002/ptr.7217 – This systematic review examined the effects of capsaicinoids on exercise performance. The review found preclinical evidence suggesting potential ergogenic effects, but the clinical evidence was inconclusive. The authors noted that more high-quality clinical trials are needed to draw definitive conclusions about the impact of capsaicinoids on exercise performance.
https://pubmed.ncbi.nlm.nih.gov/37414405/ – This systematic review investigated the effects of capsaicinoids on exercise performance. The review found preclinical evidence suggesting potential ergogenic effects, but the clinical evidence was inconclusive. The authors noted that more high-quality clinical trials are needed to draw definitive conclusions about the impact of capsaicinoids on exercise performance.