A Pepper a Day Keeps the Doctor Away: Capsaicin and Its Health Benefits
Are you a big fan of spicy foods? If so, I have some great news for you!
In this article, we will be exploring the plethora of benefits stemming from the consumption of a simple and natural herb: cayenne pepper.
What Exactly is Capsaicin?
Capsaicin is the active ingredient found in chili peppers (such as cayenne). It is the part of the pepper that is “spicy.” When you consume capsaicin, it triggers heat receptors in the mouth and leads to the body’s response using cooling mechanisms [1]. Capsaicin is seen to have anorexigenic effects such as increasing satiety and decreases orexigenic effects such as the desire to eat [2]. In previous research, its cream form has been used as a pain relief method. After application, capsaicin desensitizes neurons associated with pain and furthermore prevents the sensation of pain [3]. However, we will move on to new and upcoming research, focusing on capsaicin’s effects on metabolism, inflammation, and weight loss.
How Can Capsaicin Improve My Overall Health?
Capsaicin has a wide range of benefits that are quite enticing. Capsaicin has been proposed to be anti-tumor, anti-inflammatory, and weight regulatory. Its primarily beneficial properties and wide-ranging metabolic benefits make it an intriguing contender for prevention and treatment of many diseases [4]. Regulating inflammation is essential for the body to be in peak health. Inflammation plays a role in numerous diseases such as cardiovascular disease, gastrointestinal diseases, mental illness, neurodegeneration, and metabolic diseases such as type 2 diabetes (T2D) [5]. Capsaicin can inhibit inflammatory responses, as well as the genes associated with inflammation [4]. It has been shown to be especially effective against metabolic syndrome and T2D, as it reduces inflammation of adipose tissue. Capsaicin can additionally work against cardiac hypertrophy, or the thickening of heart muscles that makes it harder to pump blood and oxygen throughout the body [6]. There are countless health benefits to capsaicin consumption, many of which are related to an improvement of the body’s metabolism and reduction of inflammation.
Want to Lose Weight? Capsaicin Has You Covered.
Among many other impacts, capsaicin has been shown to increase calorie burning and therefore decrease body mass. Within the body, capsaicin works to activate brown fat, a protectant against obesity. Brown fat works to help you lose fat by increasing calories burnt, regulating blood sugar and insulin levels, and controlling your body temperature [7]. Brown fat gets its name because under a microscope, an increased mitochondria count makes the cell look brown. Mitochondria is responsible for producing ATP, the molecule our body uses for energy. Capsaicin is directly increasing the energy production capability in our cells, which is why there is a metabolic benefit. This process not only aids in weight loss but also supports overall metabolic health, highlighting capsaicin’s role as a versatile and beneficial compound in dietary and health regimens.
What If I Don’t Like Spicy Foods?
If you might want to shy away from capsaicin due to some adverse effects of peppers, such as acid reflux, mouth pain, and other forms of stomach distress: good news! Capsaicin can be taken in a capsule form to avoid the taste of spiciness. Studies show that this form is able to result in similar effects as powdered cayenne pepper, such as a decrease in body weight, BMI, and hip-to-waist ratio, as well as reports of reduction in uncontrolled eating [8]. In rodents, a statistically significant effect on metabolism was achieved at .01% to .02% of their total diet. So for someone who eats 400g of food per day, 40 mg of capsaicin would have a large beneficial effect on their metabolism [6]. However, taking capsaicin in pill form can present some challenges such as gastrointestinal distress. This can be mitigated by taking the pill with a large meal.
Conclusion
To wrap things up, capsaicin is more than just the kick in your spicy meal, it’s a robust component promising a host of metabolic perks. Whether you’re looking to shed some pounds, combat inflammation, or keep your glucose levels in check, this fiery compound has you covered. For those less inclined towards the heat, capsaicin is still within reach through supplements, offering a spicy route to better health without the burn. So, while there are some side effects to watch out for, the metabolic enhancements capsaicin brings to the table are too significant to ignore, making it a spicy addition to your wellness regimen.
References
[1] Pfizer. (n.d.). Bodily Functions Explained: Spicy Food Reaction. https://www.pfizer.com/news/articles/bodily_functions_explained_spicy_food_reaction#:~:text=Capsaicin%2C%20released%20as%20a%20fine,You%20feel%20it.
[2] Janssens, P. L. H. R., Hursel, R., & Westerterp-Plantenga, M. S. (2014, March 12). Capsaicin increases sensation of fullness in energy balance and decreases desire to eat after dinner in negative energy balance. ScienceDirect. https://www.sciencedirect.com/science/article/abs/pii/S0195666314001123?via%3Dihub
[3] Chang, A. (2023, May 23). Capsaicin. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK459168/
[4] Peng, Z., Zhang, W., Zhang, X., Mao, J., Zhang, Q., Zhao, W., Zhang, S., & Xie, J. (2023, July 12). Recent advances in analysis of capsaicin and its effects on metabolic pathways by Mass Spectrometry. Frontiers. https://www.frontiersin.org/articles/10.3389/fnut.2023.1227517/full#:~:text=Studies%20have%20shown%20that%20capsaicin,and%20preventing%20obesity%2Drelated%20diseases.
[5] U.S. Department of Health and Human Services. (n.d.). Inflammation. National Institute of Environmental Health Sciences. https://www.niehs.nih.gov/health/topics/conditions/inflammation
[6] McCarty, M. F., DiNicolantonio, J. J., & O’Keefe, J. H. (2015, June 1). Capsaicin may have important potential for promoting vascular and Metabolic Health. Open Heart. https://openheart.bmj.com/content/2/1/e000262
[7] Brown fat, brown adipose tissue: What it is & what it means. Cleveland Clinic. (n.d.). https://my.clevelandclinic.org/health/body/24015-brown-fat
[8] Downey, M. (n.d.). Does capsaicin burn fat — life extension. Lifeextension.com. https://www.lifeextension.com/magazine/2023/2/capsaicin-burns-body-fat
