Can Cayenne Pepper *Really* Help Boost Our Metabolism?

Before everyone was eating CBD donuts and drinking celery juice, there was the Master Cleanse—you know, that diet that involved consuming nothing but lemon water, maple syrup, and cayenne pepper for 10 days. Although we’d never (!) recommend you try this (or any cleanse, really), it did get one thing right: Each of the ingredients in the signature drink does have some legit health benefits, cayenne pepper included.

“Cayenne pepper has long been used for its medicinal properties and as a bold spice for cooking,” says BZ Nutrition founder Brigitte Zeitlin, MPH, RD, CDN. She notes that cayenne originally hails from Central and South America—in the US, it’s most readily found in the spice aisle in dried, powdered form.

According to Zeitlin, cayenne’s wellness cred lies mainly in capsaicin, the compound in chili peppers that makes them hot. (It has other powers too—more on that in a sec.) Cayenne has more capsaicin than both jalapeño and serrano peppers. So perhaps that’s why we’re seeing it all over the health-food scene today, from Dirty Lemon tonics to energy bars. But what, exactly, can cayenne do for us—besides making us sweat more than a barre class? Read on to find out.

4 Cayenne Pepper Benefits You Should Know About

1. Cayenne pepper may help boost metabolism

Yep, this is exactly why cayenne was included in the Master Cleanse mix. “Since these peppers are hot, they increase the heat your body produces,” explains Zeitlin. “That, in turn, makes you burn more calories—this process is called diet-induced thermogenesis.” A few small studies have backed this up, with energy expenditure and fat oxidation both increasing after subjects ate hot pepper-infused meals. (These were both extremely small studies, however, so more research needs to be done before anything is super conclusive).

One other note: It’s possible to build up a metabolic tolerance to cayenne if you eat or drink it on the reg. “As you consume more cayenne over time and your body becomes used to the new temperature, the metabolic boost decreases,” says Zeitlin. So you may want to rely on other strategies besides mainlining cayenne for long-term metabolic lifts.

2. Cayenne is high in antioxidants

Not only do hot peppers like cayenne contain a lot of the same antioxidants as other veggies (like vitamins A and E), but capsaicin is actually an antioxidant itself. And, as you may have heard, antioxidants are critical for staving off diseases caused by free radicals—unstable molecules that our bodies create in response to the daily stresses of living. “Antioxidants stop free radicals from causing damage in the body that leads to chronic illnesses, like cancers and inflammation,” explains Zeitlin.

3. Its capsaicin could be helpful for pain

You’ll often see capsaicin as an active ingredient in topical pain relief products prescribed for things like nerve damage, osteoarthritis, and back pain. But why? “Capsaicin helps to reduce the amount of substance P produced by the body, which is a neuropeptide that the body sends to the brain to signal pain,” explains Zeitlin. “The less substance P there is, the less feelings of pain the brain registers.” That said, these products can sometimes cause pain, inflammation, itching, and other gnarly reactions, so if you have sensitive skin, you may want to stay clear.

4. Cayenne may help clear up congestion

In some medical traditions, capsaicin-containing peppers like cayenne are used to help thin out mucus when someone’s got a cold. (This is why cayenne’s usually an ingredient in those wellness shots you see at juice bars.) One study found that a capsaicin nasal spray did, in fact, help reduce nasal congestion, sinus pain, and headache in a sample of 20 people. However, that research was funded by the nasal spray brand used in the study—and it’s not known whether consuming cayenne pepper or using a different nasal spray preparation would have a similar effect. (So please don’t snort cayenne thinking it could cure your cold.)

Is There Anyone Who Shouldn’t Have Cayenne Pepper?

While cayenne’s generally considered safe, there are a few instances in which it may leave you feeling not-so-hot.

“If you suffer from heartburn or indigestion, you may want to avoid spicy foods in general, cayenne included,” says Zeitlin. “Also, if you are on any medications for blood pressure or blood thinners, you want to check with your doctor first before adding any cayenne pepper to your diet. And if you have any open wounds or broken skin, you should not use capsaicin cream on that area.”

6 Easy (and Delish!) Ways To Get Your Cayenne Pepper Fix

The first rule of eating anything spicy, per Zeitlin? “Start with a little bit first, as overdoing it with your spicy foods can cause an upset stomach,” she says. A small pinch on your food should be plenty to begin with.

From there, however, you’d be surprised at how versatile cayenne can be. “You can add it to your stir-fries, stews, sandwiches, dressings, and marinades,” suggests Zeitlin. “Personally, I love to add some to my eggs for an extra kick, throw some on my tacos or burgers, and sprinkle some into my water with a little lemon for a spicier twist to my traditional H2O.” Here are a few more recipes to get you started—curated from wellness and food experts who know their way around a spice rack.

1. Massy Arias’ ACV-cayenne tonic

Before she starts her day, the trainer downs her signature inflammation-fighting tonic—one that involves apple cider vinegar, cayenne powder, turmeric, lemon, and raw honey. Think of it as an updated take on that Master Cleanse concoction. (Except in this case, an actual breakfast is totally encouraged.)

2. Bowl of Delicious’ Crispy Spicy Roasted Chickpeas

Consider this the ultimate antidote to the 3 p.m. slump—simply toss together chickpeas, cumin, cayenne, and a little olive oil and S&P, and roast in the oven. The recipe’s developer, Elizabeth, says these crunchy chickpeas are a great sub-in when you’ve got a Hot Cheetos craving, and you can also toss them into trail mix or on top of a salad.

3. Deliciously Ella’s Miso Mushroom Noodles

Food blogger Ella Woodward uses cayenne as an unexpected ingredient in her miso mushroom noodles, stirring it in with ramen, coconut milk, and peanut butter. “It’s my new obsession. It’s the perfect 10-minute meal,” Woodward writes on Instagram.

4. Nutrition Stripped’s Mexican Chocolate “Zoats”

Cayenne for breakfast? Oh yes, it’s a thing. Nutrition Stripped founder (and Well+Good Council member) McKel Kooienga includes a dash of the hot stuff in this chocolatey take on “zoats”—a zucchini, egg, and oat mixture that’s served warm like oatmeal. “I love using chocolate, cinnamon, and cayenne together,” she says, praising the combo for its “sweet heat.”

5. Cookie + Kate’s Redeeming Green Soup with Lemon and Cayenne

Fact: There’s nothing better than a warming bowl of soup in the winter. This one will make you extra toasty, thanks to the cayenne, and it’ll give you a big hit of leafy greens. Blogger Kathryne Taylor suggests serving it as a side with your avo toast, or turning it into a full meal with a base of basmati rice and chickpeas.

6. Eat Real Food’s Spicy Goji Smoothie

Feeling the morning-after effects of a giant meal? Blogger Heather Cox suggests throwing mango, oranges, goji berries, cayenne, and turmeric into your blender. Never mind the fact that this smoothie might give your metabolism a temporary lift—doesn’t it just sound straight-up refreshing?

Important Notice: This article was originally published at by Erin Magner where all credits are due.


The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Dr. Farrah®. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Dr. Farrah® are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Dr. Farrah® in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Dr. Farrah® or others appearing and are protected under the first amendment.

Dr. Farrah® is a highly experienced Licensed Medical Doctor certified in evidence-based clinical nutrition, not some enthusiast, formulator, or medium promoting the wild and unrestrained use of nutrition products for health issues without clinical experience and scientific evidence of therapeutic benefit. Dr. Farrah® has personally and keenly studied everything she recommends, and more importantly, she’s closely observed the reactions and results in a clinical setting countless times over the course of her career involving the treatment of over 150,000 patients.

Dr. Farrah® promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.

Dr. Farrah® does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Dr. Farrah® does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.

To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind. Dr. Farrah® hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.