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The effects of chili pepper for weight loss may improve appetite suppression, promote a faster metabolic rate and cause the body to burn more fat than carbohydrates.
The effects of chili pepper for weight loss may improve appetite suppression, promote a faster metabolic rate and cause the body to burn more fat than carbohydrates. Chili pepper contains a bioactive chemical called capsaicin which has been shown to affect several factors associated with fat loss and also maintaining a healthy weight.
Capsaicin activates the TRPV1 ion channel, which improves intracellular calcium signaling to induce a broad range of physiological effects. [1] Researchers are not yet sure exactly how capsaicin’s activation of TRPV1 works in the body, but several anti-obesity outcomes have been observed.
More research studies are needed to determine how effective chili pepper is for weight loss in humans. Preliminary research suggests that there may be a benefit, but not sufficient enough to rely on a chili pepper supplement alone to lose weight without diet or exercise.
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Top Capsaicin Products* ❯Chili Peppers for Weight Loss and Appetite Control
There is research suggesting that consuming chili peppers or capsaicin supplements can help to control appetite and support weight loss.
In 2014, researchers in the Netherlands conducted a randomized crossover human study with fifteen subjects.
Subjects were 8 men and 7 women between 18 and 40 years of age. Their BMIs (body mass indexes) were in the normal range of 23.3 ± 2.9 kg/m(2).
The results showed that taking capsaicin increased the feeling of satiety and fullness among participants. Food intake was ad libitum (meaning that it was unrestricted), but participants who had consumed the supplement did not overeat and helped them maintain a better energy balance.
The negative energy balance state that occurs after dinner sometimes results in people eating more to increase blood sugar levels again. After dinner, those given the supplement did not have a desire to eat more. [2]
This is a very small study and it is important not to make broad conclusions based off of one set of results.
In 2016, the same research group published new findings. They concluded that capsaicin’s “effect on satiety seems related to gastrointestinal stress as shown by the associations with pain, burning sensation, nausea, and bloating scores.”. [3]
It may be that capsaicin does not affect appetite hormonally, but rather by creating gastrointestinal distress. This is not clear though. Large scale, randomized human studies are needed to determine to what degree, and how capsaicin affects appetite.
Do Chili Fat Burners Work?
The Natural Medicines Comprehensive Database (NMCD) states that there are more than 1700 different products that contain chili pepper extract.
The Natural Medicines Comprehensive Database (NMCD) states that there are more than 1700 different products that contain chili pepper extract. Many of these products are marketed with claims of increasing the amount of fat the user will burn. What does the research say?
Fat oxidation is a marker that refers to the amount of fat that gets converted into energy relative to the amount of carbohydrates used in metabolism. Data from studies exploring capsaicin’s effects on fat oxidation seem contradictory.
Research in rats associated 10 mg/kg doses of capsaicin with increased fat oxidation. This appeared to be caused by the release of adrenaline via TRPV1 activation in the adrenal glands. [4]
In a 2013 Maastricht University human study [5], oral doses of capsaicin before meals supported a negative energy balance.
The researchers concluded that, “consumption of 2.56 mg capsaicin per meal promotes fat oxidation in negative energy balance and does not increase blood pressure significantly.”
However, a different study from Baylor University in the same year reported that, “acute ingestion of 500 mg of cayenne (1.25 mg capsaicin) or evodiamine is not effective at inducing thermogenesis and increasing fat oxidation at rest or during exercise in men.”. [6]
In 2016, the University of Wyoming explored the effects of capsaicin on countering obesity in wild mice. According to this study, “Our results show for the first time that activation of TRPV1 channels by dietary capsaicin triggers browning of WAT (white adipose tissue) to counteract obesity.”
Researchers from this study suggest that using capsaicin-containing chili peppers for weight loss can be a “promising strategy to counter obesity.”. [7]
Chili and Metabolism
Does increasing consumption of chili peppers, or taking a capsaicin supplement stimulate metabolism?
According to research from Saint Luke’s Hospital, it “has the potential to modulate metabolism via activation of transient receptor potential vanilloid 1 (TRPV1) receptors”.
Researchers believe that capsaicin activates neurons that express TRPV1 in the gastrointestinal tract to stimulate metabolism. In rodent studies, diets high in capsaicin have demonstrated effects for decreasing the risk for:
- Non-alcoholic fatty liver;
- Metabolic syndrome;
- Atherosclerosis;
- Hypertension;
- Diabetes;
- Obesity;
- Stroke;
More clinical studies are needed to evaluate the potentials of capsaicin chili peppers for improving metabolic and/or vascular health in humans.
According to Journal of Cell Science (JCS), adipogenesis is a process where new fat storage cells (preadipocytes) develop into mature adipocytes. If adipogenesis is inhibited, then preadipocytes do not mature, and therefore do not function efficiently for storing fat.
This may have benefits for preventing weight gain among individuals who overeat and may reduce the body’s set-point for bodyfat homeostasis. However, this concept has not been well-researched.
In a study involving isolated adipocytes, oral capsaicin doses reduced fat accumulations by more than 60%, but only during periods of active adipogenesis.
Fatty acid synthase (FASN) is an enzyme that the body uses to biosynthesize short, medium, long and very long chain fatty acids. In the same study, FASN availability was reduced by more than 90%. Again, this was only during active adipogenesis periods.
Researchers continue to explore the ways that chili pepper might help with weight loss by inhibiting adipogenesis and/or FASN synthesis.
Chili Pepper for Weight Loss Side Effects
Cayennes and other capsaicin-containing chili peppers are generally safe for most people.
The University of Maryland Medical Center states that chilis have been used for more than 9000 years in traditional medicine. However, folk usage does not imply safety for all people equally.
Some people who are sensitive to the effects of this herbal extract experience side effects from chilis including sweating, flushing and increased heart rate. According to Drugs.com, topical, mucosal and gastrointestinal irritation is also common.
It is best to speak with a health professional about the benefits and safety of using capsaicin from chili pepper for weight loss. Let them know about your health history and any medications or herbal supplements you use.
- Rosenbaum T, Simon SA. TRPV1 Receptors and Signal Transduction. In: Liedtke WB, Heller S, editors. TRP Ion Channel Function in Sensory Transduction and Cellular Signaling Cascades. Boca Raton (FL): CRC Press/Taylor & Francis; 2007. Chapter 5. Available from: http://www.ncbi.nlm.nih.gov/books/NBK5260/
- Janssens PL1, Hursel R2, Westerterp-Plantenga MS2. Capsaicin increases sensation of fullness in energy balance, and decreases desire to eat after dinner in negative energy balance. Appetite. 2014 Jun;77:44-9. doi: 10.1016/j.appet.2014.02.018. Epub 2014 Mar 12.
- van Avesaat M1, Troost FJ1, Westerterp-Plantenga MS2, Helyes Z3, Le Roux CW4, Dekker J5, Masclee AA1, Keszthelyi D6. Capsaicin-induced satiety is associated with gastrointestinal distress but not with the release of satiety hormones. Am J Clin Nutr. 2016 Feb;103(2):305-13. doi: 10.3945/ajcn.115.123414. Epub 2015 Dec 30.
- Ludy, Mary-Jon, George E. Moore, and Richard D. Mattes. “The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-Analyses of Studies in Humans.” Chemical Senses 37.2 (2012): 103–121. PMC. Web. 15 Aug. 2016.
- Janssens PL1, Hursel R, Martens EA, Westerterp-Plantenga MS. Acute effects of capsaicin on energy expenditure and fat oxidation in negative energy balance. PLoS One. 2013 Jul 2;8(7):e 67786. doi: 10.1371/journal.pone.0067786. Print 2013.
- Schwarz NA1, Spillane M, La Bounty P, Grandjean PW, Leutholtz B, Willoughby DS. Capsaicin and evodiamine ingestion does not augment energy expenditure and fat oxidation at rest or after moderately-intense exercise. Nutr Res. 2013 Dec;33(12):1034-42. doi: 10.1016/j.nutres.2013.08.007. Epub 2013 Sep 24.
- Baskaran P1, Krishnan V1, Ren J1, Thyagarajan B1. Capsaicin induces browning of white adipose tissue and counters obesity by activating TRPV1 channel-dependent mechanisms. Br J Pharmacol. 2016 Aug;173(15):2369-89. doi: 10.1111/bph.13514. Epub 2016 Jun 21.
- McCarty MF1, DiNicolantonio JJ2, O'Keefe JH2. Capsaicin may have important potential for promoting vascular and metabolic health. Open Heart. 2015 Jun 17;2(1):e 000262. doi: 10.1136/openhrt-2015-000262. eCollection 2015.
Article last updated on: March 12th, 2018 by Nootriment