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Unless you’ve tried the once-trendy Master Cleanse- a detox drink featuring cayenne pepper for weight loss, using cayenne for health might come as a surprise. It’s usually thought of in a culinary sense as a way to add a spicy kick to classic dishes, but this fiery spice contains capsaicin, a powerful compound with well-documented health benefits. While the Master Cleanse isn’t the most effective way to harness cayenne’s power, capsaicin, the main medicine compound in cayenne, has long been validated by science for supporting weight loss. Beyond regulating metabolism, capsaicin also plays a role in pain management, digestive health, and cardiovascular support- particularly for increasing circulation in the body. Despite its impressive therapeutic properties, cayenne remains an underrated and under-utilized herbal remedy. Let's take a look!
Cayenne for weight loss
The most well known use for cayenne pepper is to rev up metabolism. While this has often received criticism, science has now pinpointed several mechanisms that capsaicin possess which promote weight loss - passively.
One of the most profound ways the addition of capsaicin can make weight loss easier is through its ability to up-regulate GLP-1. GLP-1 is the hormone the popular weight loss drug Ozempic works on. While cayenne cannot rival a pharmaceutical, it encourages the natural production of GLP-1. Due to lifestyle factors, GLP-1 typically isn’t produced to the extent a healthy metabolism requires in most people. When GLP-1 levels are restored, weight regulation happens naturally. You can learn more about natural, side effect free alternatives to Ozempic here!
Capsaicin has a regulatory impact on the hormones that govern satiety. Since it helps to signal fullness, it naturally suppresses appetite, reducing cravings that lead to overeating and subsequent weight gain.
Research shows that regular intake of capsaicin increases the overall fat burning capacity of the body, by increasing brown fat tissue. Unlike regular fat, brown fat boosts thermogenesis, a process that causes overall metabolic rate to improve, allowing more calories to be burned daily.
Lastly, there is good evidence that capsaicin acts on the gut microbiome, and promotes the reproduction of bacterial strains known to contribute a healthy weight. This brings us to the next benefit that capsaicin exerts on the body- better digestion!
Cayenne for Better Digestion
Spicy food, which includes dishes containing cayenne pepper, are often associated with indigestion. Counterintuitively, cayenne pepper, and more specifically, capsaicin can favourably impact the entire digestive process, helping to reduce bloating, gas, irregularity and indigestion.
It does this in part by increasing circulation to the digestive tract, an often overlooked aspect of gut function. Increasing blood flow to the digestive organs, helps food to move through the digestive system in a timely manner- promoting regular bowel movements.
It further reduces digestive discomfort by prompting the natural, internal production of digestive enzymes, which are needed to break down food and help ensure adequate nutrient absorption. The biggest effects of this are a reduction in bloating, less inflammation and more overall energy. You can read all about the health impacts of digestive enzymes in our blog: Using Digestive Enzymes to Reduce Bloating
As mentioned there is a relationship between capsaicin and the gut microbiome. Its impact on the gut ecosystem extends beyond increasing weight-regulating bacteria. Capsaicin has been shown to reduce the bad, disease promoting bacteria- effectively helping to create an environment conducive to a healthy and thriving gut microbiome.
Moral of the story? Taking capsaicin alongside a meal may be the missing link to lingering digestive issues.
Cayenne for Pain Management
Capsaicin has well documented pain relief properties. Typically it is applied topically to relieve localized pain- but there is evidence that oral use can be useful in pain management, particularly in neuropathy, TMJ and both osteo and rheumatoid arthritis.
It primarily helps to reduce substance P. Substance P is a neuromodulator that transmits pain to the brain. Agents that can deplete substance P exhibit analgesic effects and generally dampen the perception of pain.
While topical application of capsaicin is the gold standard for managing pain, it is not always a feasible option. In this case, a standardized extract taken orally, could provide benefits. Unlike an nSAID, the effects of capsaicin on pain are not immediate, rather its effects over time reduce the overall perception and experience of pain. Want to learn more about natural pain management? We got you covered, check this out this article!
Cayenne for Heart Health
Cayenne pepper and its active compounds offer significant benefits for the cardiovascular system- and, by extension, the entire body. In herbal medicine, capsaicinoids (ie- capsaicin) are collectively recognized as a “cardiac tonic,” meaning they help strengthen and support the heart and blood vessels.
Beyond general cardiovascular support, cayenne also helps reduce inflammation. Chronic inflammation can weaken blood vessels, increasing the risk of cardiovascular events. Plus, research shows that lingering inflammation is a key factor in heart disease, high cholesterol, arterial plaque buildup, and poor circulation.
Capsaicin, cayenne’s primary active compound, is also a potent vasodilator, which promotes healthy blood flow and blood pressure. By relaxing blood vessels, it improves circulation, ensuring oxygen and nutrients reach vital organs and extremities. This makes it particularly beneficial for those with high blood pressure, Raynaud’s syndrome, or chronically cold hands and feet.
Getting the Most Out of Cayenne: Food VS Supplements
While cayenne offers many health benefits, its therapeutic effects come from its capsaicinoid content. Whether dietary cayenne is enough or supplementation is necessary depends on the desired results.
Including cayenne in your meals is a great way to support overall wellness, but its capsaicin content can vary depending on the quality and source of the spice. For noticeable benefits, consistent intake is key.
Since adding cayenne to food daily isn’t always practical, a standardized herbal supplement can help ensure an effective dose. Nature’s Way Cayenne 40,000 HU is specially blended to provide 0.25% capsaicinoids, delivering consistent potency!
Cayenne pepper is more than just a spice—it’s a powerful tool for health. Its active compound, capsaicin, supports metabolism, digestion, circulation, and heart health. Though often overlooked, cayenne’s benefits extend to a wide range of needs, from weight management to improving blood flow in conditions like Raynaud’s. Whether used in cooking or as a supplement, consistent intake can help unlock its full potential and of course, yours.
Author: Lisa Kowalyk, CNP, B.Kin
