What Is Capsaicin?
Most people are familiar with capsaicin, but they may not know it by name. Capsaicin is the chemical in chili peppers that gives them their famous heat. This heat makes capsaicin ideal for spicing foods and also offers a range of medicinal properties.
Capsaicin is the main ingredient in ointments, lotions, and patches used for pain relief. It interacts with a nerve receptor called TRPV1, which is present in the brain, peripheral nerves, bladder, blood vessels, and other areas. Since this receptor is so widely distributed throughout the body, there may be many potential health benefits of capsaicin that doctors and scientists haven’t researched yet.
Capsaicin Sources
You'll find capsaicin in the following foods and spices:
- Hot peppers
- Oregano
- Cinnamon
- Cilantro
Capsaicin in peppers
You'll mostly find capsaicin in a pepper's membrane, which holds the seeds. Compared to other foods and spices, hot peppers have a higher concentration of capsaicin.
Capsaicin supplements
Some people take capsaicin (capsaicinoid) supplements, labeled as cayenne pepper or capsicum, to lose weight. They may help lower your appetite while burning fat and boosting your energy, but more research is needed.
Capsaicin Benefits
Capsaicin, which doesn’t have any calories or nutrients, binds to TRPV1, a channel of nerves that detects internal or external sources of heat. Exposure to heat sources such as capsaicin makes these TRPV1 receptors less sensitive over time. That means your body gradually gets more and more tolerant of capsaicin.
Capsaicin's health benefits could include:
Experts believe capsaicin’s anti-inflammatory qualities are responsible for its heart-health benefits. For example, a three-month study found that capsaicin significantly reduced heart disease risk factors in adults with low HDL cholesterol (good cholesterol) levels.
Some studies have shown that capsaicin could slightly increase metabolism, the rate at which you use energy and burn fat. Others have indicated it might also reduce your appetite, which could help you eat less.
Capsaicin is a key ingredient in various pain relief treatments that you can use as a cream, lotion, or patch. You can buy over-the-counter versions to help with mild joint or muscle pain. Prescription-strength capsaicin patches are applied at the doctor’s office to treat conditions such as postherpetic neuralgia and diabetic nerve pain in your feet.
Capsaicin Health Risks
While capsaicin does have health benefits, it's not for everyone. Some people are more sensitive to its effects than others. You might have unpleasant side effects from capsaicin, especially if your body isn't used to it.
Possible side effects of capsaicin include:
Nausea and vomiting. Capsaicin patches may help with pain relief, but their higher capsaicin concentrations could cause problems for some. Nausea and vomiting are commonly reported side effects of these patches.
Diarrhea.Capsaicin may irritate the lining of your digestive tract, which could lead to upset stomach and diarrhea. It can also cause you to digest your food too quickly, making your stool burn as it passes through your body.
Acid reflux. Capsaicin could worsen symptoms of acid reflux. The sensation of heat it creates can irritate your stomach lining, possibly causing reflux, heartburn, and other issues.
Is Capsaicin Safe?
If you haven't built up a tolerance for capsaicin, it can cause a serious reaction. You may have:
- Throat swelling
- Trouble breathing
- Damage to your intestinal tract
- Vomiting
How much capsaicin is lethal?
There are no reports of capsaicin overdose in humans, and researchers have only studied its toxic effects in animals. In general, avoid eating more than 1/50th of your body weight in hot peppers, which equals about 3 pounds for someone who weighs 150 pounds.
Capsaicin neutralizer
If you're having a burning reaction to capsaicin, use milk, bread, or lemonade to help neutralize it. Avoid water since it will spread capsaicin around your mouth and won't work to ease the pain.
Amounts and Dosage
In a study of capsaicin-based treatments for weight loss, participants reported few problems when they took 6 milligrams of capsinoids (substances that are chemically similar to capsaicin) by mouth each day for 12 weeks.
Another study followed 27 people for four weeks and found they could eat approximately 30 grams of chopped chilis per day without any noticeable negative effects on their health.
Be sure to talk to your doctor before taking a capsaicin supplement and follow the manufacturer's suggested dose.
Takeaways
Capsaicin is the compound that gives chili peppers their signature heat, popular for both spicing foods and offering health benefits. Used for thousands of years, capsaicin has antimicrobial and pain-relieving properties and may support heart health, weight loss, and pain management by interacting with TRPV1 nerve receptors throughout the body. You'll mainly find capsaicin in hot peppers and supplements such as cayenne. It's also an active ingredient in many topical pain relief products. Although generally safe, it can cause side effects such as nausea, acid reflux, or digestive upset, especially in those who aren't used to it. For minor burning sensations, milk or bread can help neutralize capsaicin.
