Capsaicin

(Capsaicum)

Evidence: High
Possible Benefits: Very Low
Safety: Reasonable

TABLE OF CONTENTS

What is capsaicin?

Capsaicin is the main bioactive compound in most chili peppers. Some people use it as a supplement to burn fat but it isn’t very effective in this regard. Capsaicin is best used topically as it doesn’t have many benefits as an oral supplement. This article is about the main benefits of capsaicin, its potential side effects, the best time to take it, and more.

Possible benefits

All of the potential benefits mentioned below are dose-dependent. As with other adaptogens, there is a sweet-spot dose that allows you to get most of the benefits without causing meaningful side effects or tolerance buildup in the body. We will discuss the best dosing protocol later in this article.

Minor benefits

  • Fat loss – This benefit is tiny and seems secondary to an increase in adrenaline. Therefore, the best way to use cayenne pepper or capsaicin to lose fat is to take it about an hour before an exercise session.
  • Reduced blood glucose – High doses of capsaicin can induce insulin release from the pancreas. This can lead to a small reduction in blood glucose.
  • Reduced chronic pain – Applying creams and lotions containing capsaicin topically can temporarily relieve chronic pain from several conditions. This doesn’t seem to apply to oral doses.

Possible side effects

The side effects below are dose-dependent. The risk for them increases (often linearly but sometimes exponentially) as you increase the dose. Some of the side effects only apply to very high doses.

  • Spicy taste – This can be both pleasant and unpleasant, depending on the dose and the context.
  • Allergic reaction – Some people are allergic to capsaicin or nightshades and may experience an allergic reaction after they start taking it. Unlike the “initial adverse reaction,” allergic reactions typically don’t disappear until one stops taking the compound.
  • Nausea – This side effect is most common when people take capsaicin on an empty stomach.
  • Diarrhea – You can usually prevent diarrhea or stomach discomfort by taking capsaicin with a meal.
  • Toxicity – As an adaptogen, capsaicin acts as a mild stressor on the body. That is usually a great thing as it allows your body to adapt to specific forms of stress and become more resilient. However, stressing the body too much can be counter-productive and cause multiple side effects, including toxicity. While acute toxicity is extremely rare, taking very high amounts of capsaicin could lead to chronic toxicity and cause health problems over time. To prevent chronic toxicity or the buildup of tolerance, staying below a gram of dry cayenne powder or 6 mg of capsaicin in a day is best unless you have a great reason to take more.
  • Contamination – If growing or storing conditions are not adequately controlled, cayenne pepper or other sources of capsaicin can be contaminated with bacteria, molds, and other potentially harmful microorganisms. Some growers also use pesticides and herbicides that can be unsafe. Another issue is that herbal supplements can get contaminated with other supplements and chemicals during the manufacturing process. Choose the brand you get herbs and herbal supplements from wisely. It is often best to use websites like Amazon, where thousands of users have reviewed and rated the products. You are less likely to buy something of lower quality there.

Who should not take capsaicin?

You should probably avoid taking capsaicin if you:

  • are allergic to nightshades or capsaicin
  • experience a severe adverse reaction after taking the supplement (though a mild adverse reaction is usually a great thing as it is a sign that the supplement is working and causing a hormetic response that allows the body to adapt and become more resilient)
  • are pregnant or breastfeeding (while it can be safe to take this adaptogen during pregnancy or breastfeeding, it acts as a mild stressor and can cause some unnecessary risk to the child)

Who will benefit the most?

You should consider taking the supplement if you:

  • enjoy the taste

How much capsaicin should you take?

Because capsaicin is an adaptogen, it acts as a mild hormetic stressor on the body, which allows your body to adapt and become more resilient to certain kinds of stressors in the long term.

A higher dose does not necessarily lead to more pronounced benefits. Instead, there appears to be an inverted U-shaped dose-response pattern. In other words, you want to find a sweet-spot dose that allows you to get the benefits of capsaicin without putting too much pressure on the body or quickly causing the body to develop tolerance to the capsaicin.

If you purchase a chili or cayenne extract standardized for capsaicin, the sweet spot dose for capsaicin is about 1.5-3 mg. The sweet-spot dose typically ranges anywhere between 0.5-1 gram of dry cayenne powder daily. If you buy an x:1 extract, divide the dry cayenne powder dosage by x. About 0.3% of cayenne pepper is capsaicin by weight.

The higher end of this range usually provides slightly more benefits in the short term. If you plan to take this supplement for a longer time (multiple months or years), the lower end is probably a better way to go since you would develop tolerance faster if you were to take higher doses.

While higher doses are generally safe, taking more than the sweet-spot dose daily would be counter-productive as your body would quickly develop tolerance.

Additionally, very high doses can put too much pressure on your system and cause health problems if you take the supplement for a prolonged period.

While capsaicin could theoretically cause acute toxicity, you’d need to take an extremely high dose that would be way beyond what even the most potent supplements contain.

Like most other adaptogens, it is best to cycle capsaicin and take about two days off weekly to reset your tolerance. That will allow you to keep getting the benefits in the long term.

Keep in mind that the effects of this compound are cumulative. Therefore, you must take it for at least 2-4 weeks to notice most of the benefits. But again, cycling capsaicin and not taking it at least twice a week is necessary to prevent tolerance in the long term.

Best time to take capsaicin

To maximize the fat-burning effects of capsaicin, take it about an hour before an exercise session.

You can take this spice with or without food. Each of these options has its benefits. Capsaicin should absorb well either way.

If you experience nausea or stomach discomfort when you take this spice, taking it with food should prevent these unpleasant effects or at least make them less intense.

If you take this compound on an empty stomach, the short-term effects will kick in faster, and they will be more pronounced but will not last as long.

Whether you take this supplement in the morning or the evening typically does not make much difference. Both options are fine so feel free to experiment. Just don’t take it right before bed as the increase in adrenaline could worsen your sleep quality.

Where to buy capsaicin?

In most countries, Amazon is the best option for ordering capsaicin and other herbal supplements. They offer some very affordable products backed by many positive reviews. Also, you can choose from a wide range of brands without having to search through other markets on the internet.

Some brands display the dosage per serving instead of per pill or capsule. Therefore, you may accidentally buy something less potent than you intended. Do not fall for this marketing trick.

FAQ

As with most other herbal supplements, it is best to cycle capsaicin and take a break from it for about two days per week to reset your tolerance back to baseline. That will keep your body sensitive to the supplement and allow you to keep getting the benefits in the long term.

When you take a standardized extract, you know exactly how potent it is and how much you need to take to get the desired outcome. Herbal extracts also tend to be cheaper than unextracted powders in many cases. However, many of the potentially beneficial compounds get lost during the extraction process. Therefore, if you know how potent the unextracted powder is, it is almost always a better option.

All of these options are fine. The two most important things to consider are the price and dosing. Powders are almost always the cheapest form. However, you may need a highly accurate scale to dose them correctly (preferably 0.001g). You can get one for as little as $20 from Amazon. Dosing the powders also takes time which can add up over months or years. The disadvantage of capsules is that they are often made of bovine gelatine, which rarely comes from ethical sources.

Capsaicin can raise adrenaline levels and should not be taken right before going to bed. However, you can take it in the evening.

This supplement should not become harmful once it exceeds the expiration date, but it can lose potency over time. Keep this herbal supplement in a cold, dark, and dry place and it should remain just as potent for many months or even years.

As an adaptogen, capsaicin acts as a mild stressor on the body. That is usually a great thing as it allows your body to adapt to specific forms of stress and become more resilient. However, putting too much pressure on the body can be counter-productive and cause multiple side effects, including toxicity. While acute toxicity is extremely rare, taking very high amounts of this supplement could lead to chronic toxicity and cause health problems over time. High doses can also make you develop tolerance much faster than lower doses so they may be less effective in the long term.

While you could safely take higher doses, there is usually no point in taking more than a gram of dry cayenne powder or 6 mg of capsaicin daily. This amount should give you most of the benefits without meaningful side effects. Paradoxically, taking a higher dose would likely lead to fewer benefits as the body would quickly become accustomed to the supplement.

Unfortunately, there is not much information about the half-life of capsaicin in the body. However, most of the effects of this supplement are cumulative, so they mostly happen in the long term rather than acutely. Therefore, the half-life of this compound isn’t very relevant in practice.

The effects of this compound are cumulative. Therefore, you must take it for at least 2-4 weeks to notice most of the benefits. But again, cycling the supplement and not taking it at least twice a week is necessary to prevent tolerance in the long term.

Yes, capsaicin is vegan-friendly. If you buy this supplement in a capsulated form, beware that the capsules often contain animal-based gelatin. Instead, find a brand that puts its products into cellulose capsules.

No, it does not. The compound does not interfere with fasting in any significant way.

References

Most of the information in this guide is based on scientific research that can be found and verified in the PubMed medical library. We highly encourage you to use the library to verify anything you read in this article. We excluded from consideration studies that are either confounded or have a high conflict of interest.

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We hope this guide has helped you determine if you should add capsaicin to your supplement stack and how to do it right.

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