), 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.
Supplements in Review Recommendation
- Cayenne as Capismax®, 500 mg
Cayenne supports weight loss in many ways. It’s a longstanding culinary spice, so you’re not introducing anything weird into your body by taking it. The hardest part of cayenne supplementation appears to be tolerability, which is why we recommend Capsimax: It’s a premium-quality brand that has been widely researched in humans.
Look for Capsimax in a complex. It may be a more cost-effective way to take this premium branded ingredient. Depending on your goals, you may find Capsimax in blends designed for general weight loss or for “cutting” phases in bodybuilders.
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- Kawada T, Hagihara K, Iwai K. Effects of Capsaicin on Lipid Metabolism in Rats Fed a High Fat Diet. J Nutr. 1986 Jul;116(7):1272-8. ↩
- Srinivasan K. Biological Activities of Red Pepper (Capsicum annuum) and Its Pungent Principle Capsaicin: A Review. Crit Rev Food Sci Nutr. 2015 Feb 12:0. ↩
- Yoshioka M. et al. Effects of red pepper on appetite and energy intake. Br J Nutr. 1999 Aug;82(2):115-23. ↩
- Reinbach HC. et al. Effects of capsaicin, green tea and CH-19 sweet pepper on appetite and energy intake in humans in negative and positive energy balance. Clin Nutr. 2009 Jun;28(3):260-5. ↩
- Lejeune MP, Kovacs EM, Westerterp-Plantenga MS. Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects. Br J Nutr. 2003 Sep;90(3):651-59.
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- Snitker S. et al. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Am J Clin Nutr. 2009 Jan;89(1):45-50. ↩To begin with, as all the time, I like to speak concerning the cash concerned within the auto supplier enterprise proper from the beginning. Except brand-new fashions or those in particularly excessive demand, automobiles can sometimes be purchased for a worth nicely beneath that quoted on the sticker. Subprime Loans: Loans given to debtors who represent a particularly excessive risk to the lender either due to spotty credit score or because the vehicle being leased or purchased is more expensive than the borrower can fairly afford. Trade-