About Capsicum
Active compound is capsaicin and related capsaicinoids (TRPV1 agonists). Small RCTs and meta-analyses suggest modest, transient effects on energy expenditure and appetite suppression (Whiting 2012, ~20 trials, ~2 mg capsaicinoids/day, ~50 kcal/day expenditure increase) and possible reductions in postprandial lipid oxidation. Evidence for metabolic, weight-loss, or cardiovascular endpoints is weak and short-duration. Clinical capsaicin use is overwhelmingly topical (osteoarthritis, neuropathic pain) — oral cayenne is largely traditional. GI irritation and heartburn are common dose-limiting side effects. May potentiate antiplatelets/anticoagulants (theoretical bleeding risk) and ACE inhibitors (cough). 'Cayenne fruit' on supplement labels rarely exceeds 30–50 mg, which is sub-therapeutic for any documented effect.
What Capsicum supports
- Capsaicinoids may modestly increase short-term energy expenditure
- TRPV1 activation may transiently blunt appetite in some studies
- Most supplement labels list 30–50 mg cayenne — sub-therapeutic for any documented effect
How much Capsicum to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
250–1000
mg
Whole cayenne fruit powder studies for metabolic/circulatory effects use 250–1000 mg/day (often standardized to ~0.25% capsaicinoids). Pure capsaicinoid RCTs use 2–6 mg/day capsaicinoids. Doses under 100 mg of fruit powder are sub-therapeutic. Topical capsaicin (0.025–0.075%) is a separate use case.
Clinical evidence
Limited clinical evidence. Small short-duration RCTs on capsaicinoids for metabolism (Whiting 2012 meta-analysis, PMID 22634197). Oral cayenne fruit at supplement-label doses lacks meaningful clinical support.
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