Cayenne for Fat Loss

Cayenne pepper, one of the most popular spices, may have multiple fat loss bio-activities.

Cayenne pepper is widely used in the preparation of spicy cuisine, in its whole form or as a spice. Cayenne’s active ingredient – capsaicin – may also aid weight loss by:

• Increasing energy expenditure through a thermogenic (heat-generating) effect
• Making the body use more fats instead of carbs for energy
• Reducing food intake, primarily through decreasing appetite

Overview

Cayenne peppers, also known as red or chili peppers, are harvested from the Capsicum annuum species of flowering plants native to the Americas. Cayenne is used mainly for cooking spicy dishes, either in its whole pepper form or as a powdered spice, and is especially popular in Asian and Latin American cuisine.

The plant which produces cayenne and other peppers – Capsicum annuum – originally grew only in in the Americas. It was spread to the rest of the world through the Columbian Exchange – the transfer of foods, animals, technology, and people that followed the voyages of Christopher Columbus.¹

The main active ingredient of cayenne peppers is capsaicin – the compound which gives them their distinctly hot, burning taste. Capsaicin is used in creams to relieve joint and muscle pain, but has also been researched for many other medical uses, including weight loss.

Capsaicin’s Fat-Burning Bio-Activities

Capsaicin is believed to aid weight loss through three primary mechanisms:

1. It may boost thermogenesis (heat production), primarily by stimulating the release of catecholamines – compounds such as epinephrine and norepinephrine that play a role in regulating body fat, which in turn stimulate the sympathetic nervous system.²
2. Capsaicin is believed to boost fat oxidation, specifically by making the body switch to using less carbohydrates and more fats to produce energy. As a result, more of the body’s fat reserves are used than normal. This effect explains why several studies reported subjects voluntarily choosing to eat food with less fat after capsaicin supplementation.
3. It may reduce caloric intake, both through its fat oxidizing action, as well as by directly reducing appetite. This affect is at least partially caused by the sensory stimulation from the burning sensation of capsaicin.³

Research

Animal Research

Animal research of capsaicin showed promising results, which explains why human trials were quick to follow.

Capsaicin supplementation at 0.007-0.021% of whole diet may stimulate fat metabolism in rats

This study looked at the effects of capsaicin on lipid metabolism – the absorption and usage of fat by the body. The rats supplemented with capsaicin were found to accumulate less fat and have lower blood triglyceride levels. Triglycerides are the primary constituent of fat, and high levels are indicative of obesity and metabolic disorders. Capsaicin also resulted in higher lipoprotein lipase (LPL) activity – an enzyme used to digest and process dietary fat.

• The researchers concluded that “it is possible that stimulation of lipid metabolism by capsaicin is attributable to fat mobilization from adipose tissue”⁴

Human Research

Human trials of cayenne pepper and capsaicin as a weight loss aid are mostly positive, showing mild benefits.

Cayenne pepper 6-10 g may result in decreased appetite and caloric intake

This study was performed in two parts: in the first, 13 Japanese women were randomly selected to eat breakfast that was high-fat (HF), HF plus 10g cayenne pepper, high-carb (HC), or HC plus 10g pepper. The women then ate ad libitum at lunch – that is, as much as they wanted to feel satiated. Those who took cayenne reported reduced appetite, and ate fewer calories; in particular, their fat and protein intake was lowered. The HF plus pepper group ate 20 % less protein and 17% less fats at lunch than the normal HF group, while the HC plus pepper ate 6% less protein and 4% less fats.

In the second part, 10 men were given an appetizer with and without 6g cayenne, and then ate ad libitum. The group given cayenne had decreased energy intake by 11% at lunch, and in particular ate 18% fewer carbs.

• The researchers concluded that “the addition of red pepper to a meal decreased the desire to eat as well as protein and fat intakes at the next meal in Japanese subjects. Moreover, the addition of red pepper to an appetizer at lunch-time decreased carbohydrate and energy intakes at lunch and snack meals in Caucasians”⁶

Cayenne pepper 510 mg may aid weight loss by reducing food intake

This study looked at the effects of several natural compounds on food intake. Twenty-seven healthy-weight men and women were randomized to 3 weeks of negative and positive energy balance, during which they were supplemented with placebo, capsaicin, green tea, CH-19 sweet pepper, or capsaicin plus green tea. Energy balance is the basic equation that determines whether we gain or lose weight; a negative balance results in weight loss, while a positive one leads to weight gain.

Capsaicin was found to reduce food intake, hunger, and the desire to eat in both negative and positive balance tests when compared to placebo. Expectedly, capsaicin had a stronger effect when paired with green tea, another natural compound known for its beneficial effects.

• The researchers concluded that “These results suggest that bioactive ingredients (capsaicin, green tea, CH-19) may be helpful in reducing energy intake to prevent body weight gain and may support body weight loss by relatively sustaining satiety and suppressing hunger”⁷

Capsaicin 135 mg may increase fat oxidation, but had no effect on weight regain or appetite over 3 months

The goal of this study was to see whether capsaicin could assist with weight management by limiting weight regain. Ninety-one overweight individuals first underwent a 4-week diet, and followed up with a weight maintenance period of 3 months. They were divided into placebo and capsaicin 135mg/day groups. While capsaicin was not found to improve bodyweight maintenance or affect hunger, it did improve fat oxidation – a measure of the body’s usage of fat for energy.

• The researchers concluded that “…a larger fat oxidation due to consumption of capsaicin, also holds on the long term, i.e. during weight regain. The short-term effect on appetite reported by Yoshioka et al. (1999) did not appear on the long term”⁸

Cayenne Pepper 1 g may be more effective for weight loss when taken orally rather than in capsule form

The aim of this study was to evaluate the effects of smaller doses of cayenne pepper (CP) on food intake. Twenty-five men and women underwent 3 separate experiments in random order: 1g CP, preferred CP quantity (1.8g average for regular spicy food users, 0.3g for non-users), and placebo. CP increased energy expenditure and body temperature for all subjects. Only those who didn’t previously eat cayenne pepper had lowered food intake and appetite, which suggests that long-term consumption may cause desensitization.

The most interesting finding, however, was that taking cayenne pepper resulted in greater energy expenditure, fat oxidation, and skin temperature when taken orally versus capsule form. This suggests that sensory exposure to cayenne exerts independent effects on thermogenesis and appetite, so taking it orally is ideal for maximum effect.

• The researchers concluded that “consumption of acceptable RP doses served at a single meal enhance thermogenesis and moderate orexigenic sensations in healthy, lean individuals…Preferred concentrations, in real foods rather than dietary supplements, may be most effective for weight management”⁹

Cayenne Pepper 0.9 g (0.25% capsaicin) may increase feeling of satiety and reduce food intake

This study looked at the effect of cayenne pepper on food intake when taken orally or via capsule on 12 healthy men and 12 women. They followed each of the 4 experimental conditions:  placebo in tomato juice, cayenne pepper 0.9g in tomato juice, placebo capsules, and cayenne 0.9g capsules. All supplements were taken 30 minutes prior to a meal, for a total of 2 days.

Taking pepper orally resulted in 16% lower caloric intake versus 10-12% for capsules, while both forms reduced the feeling of hunger. Furthermore, those who ingested pepper chose to eat more carbohydrate-rich foods and less fat-rich foods. This indicates that the body switches to using more fats rather than carbs for energy after capsaicin ingestion.

• The researchers concluded that “In the short term, both oral and gastrointestinal exposure to capsaicin increased satiety and reduced energy and fat intake; the stronger reduction with oral exposure suggests a sensory effect of capsaicin”¹⁰

Dosage Notes

• Dosage used by successful studies varied considerably, ranging from 0.5 g to as much as 10 g.
• Typical cayenne dosage in retail supplement is in the range of 500 mg.

Side Effects

The number one side effect of cayenne is its signature hot, burning taste, which is why it is used so frequently as a spice. Other possible side effects include stomach irritation, sweating, and a runny nose.¹¹

While cayenne pepper appears to be somewhat beneficial for weight loss, one of its biggest problems is compliance – the strong taste makes it difficult for people to take it continuously. One possible solution for this is the use of CH-19 sweet – a non-hot variant of chilli peppers which contains capsinoids – compounds that are similar to capsaicin, but lack its strong taste and burning sensation.¹²

Available Forms of Cayenne

• Plain powder: Cayenne pepper is most commonly sold as ground powder that’s encapsulated for supplement delivery. This form is most affordable, but may have some tolerability issues.
• Cayenne liquid extract: Potent and fast-absorbing, but these liquids may be harsh on the palate and in the stomach.
• Standardized cayenne: Cayenne supplements are sometimes standardized to supply 0.2% to 0.3% capsaicin.
• Capsimax®: This premium, clinically studied cayenne form supplies capsaicin in controlled-release beadlets, which eliminates “stomach burning” sensations.
• Capsicool®: This branded form combines cayenne with ginger and glucomannan to promote better digestive comfort.