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Organic Cayenne Pepper

Also known as: Capsicum annuum, Capsicum frutescens, Cayenne pepper, Red pepper, Chili pepper

Overview

Cayenne pepper is derived from the dried and ground fruit of the _Capsicum annuum_ or _Capsicum frutescens_ plants. It is a common ingredient in many cuisines, known for its spicy flavor and potential health benefits. The active compound, capsaicin, is often extracted for use in supplements aimed at weight management, pain relief, and cardiovascular health. Cayenne pepper contains capsaicin, which is responsible for its pungent flavor and many of its biological effects. Research on cayenne pepper and capsaicin is relatively mature, with numerous studies across various health outcomes. The evidence includes several systematic reviews and meta-analyses, which provide a high level of evidence. It is primarily used as a spice and in supplements.

Benefits

Cayenne pepper consumption is associated with a reduced risk of all-cause, cardiovascular, and cancer-related deaths, as indicated by a meta-analysis (RR for all-cause mortality was 0.75 [95% CI: 0.64-0.88]). However, a systematic review and meta-analysis on capsinoids found no significant reduction in glucose, insulin, HbA1C, or HOMA-IR in most populations, although there was a slight effect in trials involving participants over 40 years old and using red pepper. Another systematic review and meta-analysis found no significant effect of red pepper/capsaicin on systolic blood pressure, diastolic blood pressure, or heart rate. The benefits on mortality and cardiovascular health appear to be long-term, based on observational studies that followed large populations over extended periods.

How it works

Capsaicin, the active compound in cayenne pepper, primarily acts on the TRPV1 receptor, which is involved in pain sensation, inflammation, and various metabolic processes. Through this interaction, capsaicin can affect the gastrointestinal system, cardiovascular system, and metabolic pathways. The TRPV1 receptor is the primary molecular target, but capsaicin also interacts with other receptors and pathways involved in inflammation and metabolism. Capsaicin is absorbed in the gastrointestinal tract and distributed throughout the body, though its bioavailability can vary based on the form of consumption and individual factors.

Side effects

Cayenne pepper is generally considered safe when consumed in moderate amounts. Common side effects (occurring in >5% of users) include gastrointestinal discomfort and a burning sensation in the mouth and throat. Uncommon side effects (1-5%) may include stomach pain and diarrhea. Rare side effects (<1%) can include allergic reactions and severe gastrointestinal issues. Cayenne pepper may interact with antacids, blood thinners, and certain medications for diabetes and high blood pressure. It is contraindicated for individuals with acid reflux, stomach ulcers, or those taking specific medications. Pregnant or breastfeeding women, children, and individuals with certain medical conditions should consult a healthcare provider before using cayenne pepper supplements.

Dosage

The minimum effective dose for health benefits is not well established, but typical dietary consumption ranges from 1-3 grams per day. For specific health outcomes, such as weight management or pain relief, doses of capsaicin ranging from 30 mg to 100 mg per day have been studied. There is no established maximum safe dose, but high doses (>100 mg capsaicin per day) may increase the risk of side effects. It can be consumed with meals to reduce gastrointestinal side effects. Cayenne pepper is available in various forms including capsules, powders, and whole peppers. Bioavailability can be enhanced by consuming with fatty foods, and adequate hydration is recommended.

FAQs

Is cayenne pepper safe?

Cayenne pepper is generally safe but can cause gastrointestinal discomfort and interact with certain medications. Consult a healthcare provider if you have concerns.

When is the best time to take cayenne pepper?

It is best consumed with meals to minimize potential gastrointestinal side effects. This can also help with absorption.

What are the expected results from taking cayenne pepper?

It may reduce all-cause and cardiovascular mortality, but effects on glycaemic control and blood pressure are less clear. Evidence for weight loss is mixed.

Does cayenne pepper help with weight loss?

It is often believed to have significant weight loss effects, but evidence is mixed and generally not strong. More research is needed.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34603712/ – This meta-analysis of 570,762 participants found that chili pepper consumption was associated with a reduced risk of all-cause, cardiovascular, and cancer-related deaths. The study suggests a potential benefit of regular chili pepper intake on overall mortality, though it notes high heterogeneity between studies.
https://pubmed.ncbi.nlm.nih.gov/34487384/ – This systematic review and meta-analysis, involving 530 participants, examined the effects of capsinoids on glycaemic control. The findings indicated no significant reduction in glucose, insulin, HbA1C, or HOMA-IR in most populations, except for a slight effect in older adults using red pepper, suggesting limited benefits for glycaemic control.
https://pubmed.ncbi.nlm.nih.gov/34676607/ – This systematic review and meta-analysis investigated the impact of red pepper/capsaicin on blood pressure and heart rate. The study concluded that there was no significant effect on systolic blood pressure, diastolic blood pressure, or heart rate, highlighting the lack of evidence for cardiovascular benefits in these specific parameters.
https://www.science.gov/topicpages/n/natural+medicine+research – Science.gov is a portal to U.S. Federal science research and development results. While not a specific study, it provides access to a wide range of research related to natural medicine, including studies on cayenne pepper and its components.
https://www.mdpi.com/2075-1729/12/11/1849 – This is a study on the effects of capsaicin on the human body. It provides information on the potential benefits of capsaicin, such as pain relief, weight management, and cardiovascular health.