Will Cayenne Pepper Reduce Your Blood Pressure?

Cayenne pepper is an orange to red pepper from the fruiting plant Capsicum annuum. It is a member of the nightshade family (Solanaceae) and likely a native of Cayenne, French Guiana, in South America. Cayenne is used as a pepper and a spice with a moderately spicy profile.

Cayenne pepper is thought to provide some health benefits and has been studied for blood pressure, blood sugar control, metabolic health, and weight management.

The following article covers the possible benefits of cayenne pepper, nutrition, and safety.

What Is Cayenne Pepper?

Cayenne pepper is a small pepper that is considered a nightshade. Other notable edible nightshades are potatoes, tomatoes, eggplant, and other peppers.

Cayenne is a type of chili pepper that is typically consumed whole or as a powdered spice. It's considered to be a hot chili pepper and ripens from green to a shade of red.

As a chili pepper, cayenne differs from other peppers due to its appearance and flavor. Compared to bell peppers, for example, cayenne peppers are smaller and spicier.

There are many nutrients in cayenne, including fiber, magnesium, vitamin A, potassium, and other vitamins and minerals. Antioxidants and other bioactive substances are also present in cayenne pepper, the most notable of which is capsaicin.

Capsaicin is a phytonutrient, which is a plant substance thought to be beneficial to human health. It gives cayenne and other peppers their element of spice and has been used for pain, skin disorders, heart disease, and other health conditions.

Nutrition

Despite its small size, cayenne pepper is rather nutrient-dense.

Cayenne peppers (as well as cayenne spice) are full of various micronutrients and phytochemicals, including capsaicin. Notable nutrients found in cayenne include magnesium, phosphorus, potassium, and vitamin A.

One teaspoon of cayenne pepper powder (spice) has the following nutrient profile:

• Calories: 5.7

• Protein: 0.22 grams (g)

• Fat: 0.3 g

• Carbohydrate: 1 g

• Fiber: 0.5 g

• Calcium: 2.7 milligrams (mg)

• Iron: 0.14 mg

• Magnesium: 2.7 mg

• Phosphorus: 5.4 mg

• Potassium: 36.2 mg

• Sodium: 0.5 mg

• Vitamin C: 1.4 mg

• Vitamin A: 37.4 micrograms (mcg)

• Beta-carotene: 392 mcg

Cayenne is an excellent source of vitamin A, an antioxidant with many important roles in the body. Just one teaspoon of cayenne spice contains 4% to 5% of the recommended daily intake of vitamin A for adults.

Beta-carotene, a phytochemical and carotenoid, is also present in cayenne peppers. Beta-carotene is a precursor of vitamin A and acts as a powerful antioxidant.

What Is Cayenne Pepper Good For?

Researchers have studied the potential health benefits of cayenne pepper and other members of the Capsicum annuum species for years.

In many studies, capsaicin has been determined to be the substance in cayenne that is responsible for health benefits.

Research shows that cayenne pepper may be helpful in heart health, pain management, and weight loss, and in preventing metabolic syndrome, a combination of conditions that can contribute to heart disease, stroke, and type 2 diabetes. Some of the available research is outlined below.

Blood Pressure

The capsaicin found in cayenne peppers may promote heart health in various ways.

Various studies have shown a link between a diet heavy in chili peppers and normal blood pressure. According to a 2023 review, capsaicin may also lower the risk for hypertension (high blood pressure) in adults. However, how capsaicin does this is not well understood.

Lab research shows capsaicin activates specific receptors that increase calcium influx and nitric oxide. In animals, these actions have been found to promote vasodilation (the widening of blood vessels) and reduce inflammation, which may improve heart health.

Other research suggests that capsaicin may improve the gut microbiome and, thus, reduce systemic inflammation that could be bad for your heart.

Metabolic Syndrome

Metabolic syndrome is a group of health conditions that, when combined, increase the risk of other, more serious health conditions, including type 2 diabetes, coronary heart disease, and stroke.

Some research points to cayenne pepper as a potential treatment option for metabolic syndrome.

Lab research shows capsaicin may help obesity and insulin resistance (when cells in the body don’t respond well to insulin and can’t take up glucose from the blood, requiring more insulin), two conditions commonly associated with metabolic syndrome. Researchers believe capsaicin may regulate glucose metabolism and lower blood sugar by increasing glucose uptake in cells.

A review found that, compared to a placebo, Capsicum annuum supplementation improved low-density lipoprotein (LDL) cholesterol levels, body weight, and other risk factors for metabolic syndrome. However, Capsicum annuum may not significantly affect other metabolic syndrome factors, like total cholesterol or triglycerides.

Pain Management

Capsaicin is believed to both cause pain and reduce pain.

Although it stimulates pain receptors, capsaicin has also been found to induce a loss of sensitivity to pain. The pain-relieving effects of capsaicin seem to activate after high or repeated doses of the phytochemical.

Capsaicin in creams, lotions, and patches is commonly used in the clinical setting to treat pain. Research shows that using topical capsaicin for two to six weeks has modest benefits on various types of pain, including diabetic neuropathy (nerve damage due to diabetes) and chronic pain.

One review shows topical capsaicin is as effective as some oral pain medications. As such, an 8% capsaicin patch is approved for use in both Europe and the United States for pain related to shingles, human immunodeficiency virus (HIV)–associated neuropathy, and diabetic neuropathy.

Weight Loss

Capsaicin may help with weight loss, although research results on this subject have been mixed.

A systematic review found that capsaicin performed better than a placebo (ineffective substance given to trial participants in the control group) in reducing body mass index (BMI), body weight, and waist circumference in humans. Capsaicin may work by suppressing appetite and increasing energy expenditure.

However, another review cautioned that capsaicin is not a "magic" solution for weight loss.

Per the review, capsaicin-rich cayenne peppers and other spicy foods can't protect against obesity. Indeed, some studies included in the review found no significant effects of capsaicin on BMI or body weight. Additionally, capsaicin has shown more promise for weight loss and other parameters of metabolic health in animal studies rather than human studies.

Weight loss and weight management are best achieved with the help of your health provider or registered dietitian nutritionist (RD or RDN). Focus on slowly increasing your movement and modifying your diet by slowly increasing fiber, fruits and vegetables, whole grains, and lean protein.

How Much Cayenne Pepper Can You Have Per Day?

There are no authorized dosage guidelines for cayenne pepper or capsaicin supplements. This may be due to a lack of scientific evidence to determine safe and proper dosage.

Oral capsaicin supplements are challenging to dose, as too much may cause a burning sensation or other side effects.

For metabolic health, a typical dose for oral capsicum supplements is between 1,350 and 4,000 mg with 0.25% capsaicin. However, much lower doses are also available and may be effective.

Regarding topical treatments, 8% capsaicin creams, lotions, or patches are considered high doses but have been proven effective. An 8% capsaicin patch has been approved for pain treatment in the United States and Europe.

More research is needed before dosage guidelines can be set for cayenne pepper. A healthcare provider can help determine the correct dosage for you.

Who Should Avoid Cayenne Pepper?

Cayenne pepper is considered safe for general use, but some people may need to avoid or limit it.

Although rare, a cayenne pepper allergy is possible. You should avoid cayenne pepper or its components, such as capsaicin if you're allergic to it. Seek immediate medical attention if you have signs of a severe allergic reaction (itching, hives, shortness of breath, etc.).

You may also need to avoid cayenne pepper if you have a stomach ulcer. The spice in cayenne pepper may irritate and cause stomach pain or burning if an ulcer is present.

There are conflicting reports on whether capsaicin may cause gastric (stomach) cancer. One review found that low to moderate capsaicin intake may protect against gastric cancer, but high intake may increase the risk of stomach cancer. Moderation may be key when it comes to using capsaicin.

People who are breastfeeding may want to limit their use of cayenne pepper as some components, including capsaicin, may enter breast milk and cause skin rashes in infants.

Cayenne pepper may interact with certain medications, including aspirin, ciprofloxacin, diabetes medications, anticoagulants, and theophylline. However, there isn't solid evidence of the severity of these possible interactions.

Summary

Cayenne pepper is a member of the nightshade family and may provide various health benefits.

Various vitamins and minerals are found in cayenne pepper, as well as antioxidants and capsaicin, an essential bioactive substance.

Capsaicin is thought to be responsible for many of the potential health benefits of cayenne pepper, including heart health, pain management, and metabolic health. However, more research is needed to strengthen many health claims surrounding capsaicin and cayenne pepper.

Cayenne pepper is considered safe for most people to consume, but some people may need to limit or avoid it.

Talk with your healthcare provider if you're unsure if cayenne pepper is right for you.