Capsicum is an umbrella term that includes foods like sweet and spicy peppers. Though capsicum and capsaicin are often used interchangeably, the former refers to a variety of different types of peppers while the latter refers to the active compound specifically found in chili peppers. Capsaicin is the plant chemical that’s responsible for making chili peppers taste spicy.
Capsaicin is known for its potent pain-relieving and anti-inflammatory properties. It’s been used both topically and orally to treat pain associated with conditions like osteoarthritis and chronic muscle pain, among others.
In addition to bringing heat to your meals, capsaicin helps relieve pain and fight inflammation in the body. Here are four potential health benefits of capsaicin.
Health Benefits of Spicy Foods
Capsaicin is a known analgesic, or pain reliever. In fact, topical, prescription-grade capsaicin has been approved by the Food and Drug Administration (FDA) for treating pain.
Capsaicin helps manage discomfort due to its anti-inflammatory properties. It also desensitizes the nerve cells that receive pain signals in your body.
Topical capsaicin improves pain associated with a wide variety of health conditions. For example, a systematic review found that cayenne-based creams were more effective than placebos at reducing lower back pain.
Capsaicin patches are also commonly prescribed for pain relief in people with diabetic peripheral neuropathy, a type of nerve damage that can occur in individuals diagnosed with diabetes. One study reported that using a capsaicin patch for just 30 minutes significantly reduced patients’ pain, even weeks after the one-time treatment.
Topical capsaicin also seems to helps manage discomfort associated with arthritis, cluster headaches, jaw pain, and psoriasis.
May Improve Muscular Endurance
Research on capsaicin supplementation for improved athletic performance has reported mixed findings.
One systematic review concluded that capsaicin supplementation had no effect on aerobic endurance, but did appear to improve muscular endurance. In other words, taking a capsaicin supplement allowed the study participants to exercise for longer before hitting muscle failure.
Researchers believe this is partly due to capsaicin’s effects on receptors involved in calcium release in the skeletal muscle. Calcium is required for muscle contraction. As your muscles become fatigued during exercise, their cells release less and less calcium.
Capsaicin supplements may mitigate the decline in calcium release by acting on specific receptors in the muscles. For now, though, capsaicin supplementation for athletic performance is not routinely recommended.
One systematic review reported that people who ate spicy foods six or seven days per week had a 14% lower relative risk of all-cause mortality compared to people who ate spicy foods less than once per week.
While other observational research suggests that a higher chili pepper intake may help lower blood pressure levels, capsaicin’s effects on cholesterol may be less favorable. One study reported that a greater chili pepper intake was actually associated with higher levels of unhealthy LDL cholesterol and lower levels of healthy HDL cholesterol.
It’s important to note that all of these studies were observational. As such, they can only demonstrate correlations, not causation. It’s entirely possible that other diet and lifestyle factors were responsible for the patterns observed by the researchers.
May Support Weight Management
Spicy foods like hot peppers are often dubbed "metabolism boosters." But whether spicy foods truly promote weight loss remains unclear.
Some research suggests that capsaicin can bolster energy expenditure (or calorie burn) and increase body temperature, both of which can contribute to weight loss over time.
Chronic consumption of spicy foods may also suppress appetite and reduce caloric intake, again resulting in weight loss.
Don’t count on capsaicin being the key to shedding pounds, though. Some studies have actually shown opposite effects, with greater chili pepper consumption associated with greater risk of obesity.
If healthy weight management is your goal, know that there are plenty of simpler, more effective habits that can be integrated before you load up your plate with hot peppers.
Capsaicin can be used in different ways. The plant compound naturally occurs in whole foods like chili peppers and cayenne powder, which can be consumed by mouth.
Capsaicin can also be consumed as an oral supplement, either in capsule or extract form. While doses of up to 200 milligrams per day have been used, there are no standard dosing guidelines for capsaicin supplements at this time (nor is oral capsaicin supplementation recommended for general health benefits).
Capsaicin is most effective when used topically—as a cream, gel, lotion, or patch—for pain relief. The amount of capsaicin in these products can vary, from 0.01% in creams and gels to about 8% in patches.
Nasal sprays containing capsaicin are sometimes used for treating allergies and cluster headaches, however more research on the efficacy of these treatments is needed.
Speak with your health care provider before starting capsaicin-based topicals or supplements.
Is Capsaicin Safe?
Capsaicin is generally considered safe when consumed in amounts that occur naturally in spicy foods like chili peppers.
It’s also typically well tolerated when used in the form of topicals available over the counter (OTC) or with a prescription from your healthcare provider.
However, high-dose oral capsaicin supplements taken for an extended period of time have been linked to potential health risks, including organ damage and dangerously high blood pressure levels.
Oral capsaicin supplementation is also not recommended for children or people who are pregnant or breastfeeding.
Always speak with your healthcare provider before starting a new supplement to ensure that the active ingredient is safe and the dosage is appropriate.
Potential Drug Interactions
Capsaicin consumed in the form of peppers is unlikely to interact with medications. Higher doses of capsaicin, like those found in supplemental form, may interfere with the following drugs:
- Anticoagulants: Capsaicin supplements may strengthen the action of drugs that help prevent blood clotting, thereby increasing one’s risk of bleeding. However, research on this interaction have reported mixed results.
- Diabetes medications: Because some research has shown that capsaicin supplements may help lower blood sugar levels after meals, it’s possible that the compound could lead to hypoglycemic, or low levels of glucose in the blood, if taken in combination with anti-diabetes medications.
- Aspirin: Studies conducted in animals suggest that consuming high amounts of capsaicin-rich peppers can reduce the efficacy of oral aspirin. However, this interaction still needs to be confirmed in humans.
- Bronchodilators: Animal studies suggest that oral supplementation of capsaicin may inhibit the body’s excretion of medications used to manage conditions like asthma. Again, research confirming this interaction in humans is lacking.
Where to Find
You can find capsaicin-rich whole foods at most grocery stores. Foods that naturally contain capsaicin include:
- Chili peppers
- Red pepper powder, such as cayenne
- Hot sauces
Capsaicin-based creams, lotions, and nasal sprays may be purchased over the counter or with a prescription from your doctor at a pharmacy.
Speak with your healthcare provider to determine which is the best form of capsaicin for your specific health concerns.
Capsaicin consumed in whole food form can cause unwanted side effects in people sensitive to spicy foods. These side effects may include:
- Heartburn
- A burning sensation in the throat
- Nausea
- Flushing of the skin
- Sweating
- Runny nose
- Belching
- Diarrhea or constipation
When used topically as a lotion, cream, patch, or nasal spray, capsaicin-based products are generally well tolerated.
Warning signs that you are having an adverse reaction to these topicals may include:
- Severe and chronic burning sensation at the site of application
- Itching or irritation at the site of application or in the throat
- Coughing and sneezing
- Pain, swelling, or blistering at the site of application
A Quick Review
Capsaicin, the active compound in chili peppers, can be a powerful pain reliever when applied topically. Spicy foods, like chili peppers, that naturally contain capsaicin are also highly anti-inflammatory.
More research is needed to confirm whether capsaicin is indeed helpful in managing conditions like cancer, obesity, and cluster headaches.
If you enjoy and tolerate spicy foods, continue adding ingredients like chili peppers to your diet. And if you struggle with pain, consider speaking with your healthcare provider to determine if topical capsaicin may be helpful for your symptoms.
