6 Health Benefits of Cayenne Pepper

Cayenne pepper is a high-quality spicy pepper within the nightshade family that is linked to various health benefits from its active compound, capsaicin. Capsaicin is what produces the spicy taste and sensation accompanying cayenne peppers, in addition to most of the health benefits associated with cayenne peppers. Cayenne pepper also contains a variety of micronutrients–vitamins C, A, B6, and K–with one cayenne pepper providing 72% daily value of immune-boosting vitamin C and 48% daily value of antioxidant-rich vitamin A.¹

What is Cayenne Pepper?

Cayenne pepper, also known as capsicum annuum, is a spicy pepper in the nightshade (Solanaceae) family.² The Nightshade family also includes tomatoes, eggplants, and potatoes. Cayenne peppers are closely related to other spicy peppers, such as jalapeno, red chili, habanero, and ghost peppers, because they all contain the active compound capsaicin. 

Cayenne pepper is used to flavor soups, stews, marinades, and hot sauces. Substitutes like jalapeño, paprika, chili powder, or black pepper offer similar flavors for those sensitive to its heat units.

The consumption of these peppers dates back to about 5200-3400BC, from the inhabitants of the Tehuacan Valley in Mexico.³ Previous records suggest that cayenne peppers were historically used for their analgesic, anti-inflammatory, antioxidant, anti-apoptotic, and anti-obesity effects. More current research indicates capsaicin’s importance in treating vascular and heart diseases, metabolic syndrome, pain management, weight management, skin irritations, cancer development, and preventing risk of mortality.

Benefits of Cayenne Pepper

Cayenne pepper’s array of health benefits is primarily due to the active compound capsaicin, which is responsible for the pungent, spicy flavor and burning sensation that accompanies cayenne pepper. 

Outside of health-promoting benefits, cayenne peppers come along with an array of nutritional value. One cayenne pepper (around 45g) provides .7g fiber, 72% daily value of vitamin C, 48% daily value of vitamin A, and 13% daily value of B6, with small amounts of vitamin K, potassium, and magnesium.¹ Vitamin C is well-known for its anti-inflammatory antioxidant properties, assistance in collagen production, and ability to boost immunity.⁴ Vitamin A similarly interacts in the body as an antioxidant but has also been shown to support vision, eye health, skin health, and cellular growth and development.⁵ 

Although much of the research is promising for cayenne pepper, more definitive research needs to be completed as much of the current research has been done on animals. It is worth noting that within human studies, there will also be variation in results due to external factors like individual genetics, body composition, lifestyle choices, diet, activity level, and amount of exposure to regular consumption of cayenne peppers.⁶ 

1. Pain Relief

Capsaicin has been shown to help alleviate neuropathic pain due to its analgesic effects and its ability to activate the TRPV1 receptor (transient receptor potential vanilloid subtype 1).⁷ The analgesic (pain-relieving) effects occur by desensitizing the sensory afferent nerves, which are neurons carrying information from the body to the central nervous system.⁸ Capsaicin can be used in topical ointments and injectables for pain alleviation. Injection of capsaicin has been shown to relieve joint and musculoskeletal pain such as acute injury or chronic pain like arthritis.^7,9 Outside of the musculoskeletal pain-relieving benefits, capsaicin has also been found to alleviate symptoms associated with non-diabetic neuropathic pain,¹⁰ neuromas, skin irritation, and postoperative pain.

2. May Improve Metabolic Syndrome 

Cayenne pepper has been shown to improve metabolic syndrome, which is a coexistence of multiple health conditions:

• High blood glucose (fasting blood glucose >100)
• High waist circumference (>94cm for men and >80cm for women)
• Dyslipidemia
• Hypertension

A 2011 study on obese, diabetic mice found that capsaicin injections created an anti-inflammatory effect on fat tissue and decreased fasting glucose, insulin, and triglyceride levels.¹² Much of this occurs due to capsaicin’s activating effect on TRPV1 receptors. Metabolic syndrome is a large risk factor for developing future cardiovascular disease or increasing the risk of mortality, which are also two issues that Cayenne pepper can be useful for.

3. May Improve Heart Health 

Spicy foods like cayenne may improve heart disease risk factors by lowering blood pressure and reducing atherosclerosis. Studies suggest that capsaicin relaxes cardiac arteries, and its intake is linked to a 13% lower mortality risk.

Cayenne pepper has been found to improve atherosclerosis, hypertension, cardiac hypertrophy, and stroke risk.¹³ A study in 2011 found that capsaicin activated the TRPV1 receptor and reduced LDL-related protein expression, which led to a reduction in atherosclerosis.¹² Check out these other cholesterol-lowering foods.

A large prospective study looking at 16,179 participants found that adults who consumed capsaicin had a 13% lower risk of mortality compared to those who did not.¹⁴ The heart contains capsaicin-sensitive nerves that help relax cardiac arteries, which leads to the lowering of arterial blood pressure and improvement in arterial endothelial function when capsaicin is present. Lastly, a study looking at stroke-prone, hypertensive rats found that consumption of hot pepper led to a delay in the onset of stroke.¹⁵

Other things that may improve heart health include olive oil, pumpkin seed oil, and cod liver oil.

4. May Reduce Appetite

A systemic review in 2012 found that capsaicin can play a large role in weight management when exercise and dietary changes are also considered. The consumption of capsaicin has been shown to promote weight management due to TRPV1 activation, increasing core body temperature, lowering appetite, improving fat oxidation, and enhancing energy expenditure.^16,17 The consumption of capsaicin has also been shown to suppress self-reported mental preoccupation with food and the desire to consume food. This occurs from suppressing the hunger hormone, ghrelin, and cravings for fatty, salty, or sweet foods. These combined effects would cause a decrease in food consumption and, over time, would lead to the calorie deficit needed to result in weight loss. 

5. May Help with Skin Irritation

Capsaicin cream has been found to reduce itching and inflammation from skin conditions, including the autoimmune skin condition psoriasis.¹⁸ Capsaicin can be used as a topical analgesic since it desensitizes the local nerves and decreases pain and itching in the area applied. 

6. May Be Used in Cancer Treatment

In animal studies, capsaicin was shown to decrease cancer cell growth and trigger cell death in various cancers.^19,20 Because of these promising studies, capsaicin is officially considered a new cancer therapy option. 

Although much of the research on cayenne pepper’s health-promoting benefits is promising, more definitive research is needed, as much of the current research has been done on animals.

Potential Drawbacks of Cayenne Pepper 

Cayenne pepper is part of the nightshade family, which can sometimes trigger heartburn, acid reflux, or gastrointestinal (GI) upset in certain populations, especially if consumed in large amounts. 

Since capsaicin creates such a strong burning sensation, it is commonly used in self-defense products like pepper spray, animal repellants, and chemical weapons. Some studies have found that capsaicin is contraindicated for patients with asthma.⁸ If applied according to recommended medical use, capsaicin topical ointment has no listed severe drug interactions. It is recommended that you consult a provider before using any cayenne or capsaicin products. 

Substitutes for Cayenne Pepper 

Sometimes, cayenne pepper isn’t handled well due to its pungent spice and strong burning sensation. Some alternatives to cayenne pepper include:

• Chili powder
• Paprika
• Red pepper flakes
• Jalapeno powder
• Tabasco sauce 

These peppers provide a similar burst of flavor and comparable health benefits from their capsaicin content. 

Bottom Line

Cayenne pepper, a spicy member of the nightshade family, is packed with the active compound capsaicin, which delivers a range of health benefits such as pain relief, improved metabolic syndrome, better heart health, reduced appetite, alleviation of skin irritations, and even potential cancer-fighting properties, although much of the supporting research has been conducted on animals, and further human studies are necessary to fully validate these effects.

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