Does Cayenne Pepper Burn Fat?
By Sporting Physiques
Updated on October 15, 2018
Fact Checked This article was fact checked by one of our writers on October 11, 2018.

Cayenne Pepper is one of those foods that seems to be making more and more headlines these days for its supposed benefits in helping to burn fat.

But is it a genuine weight loss aid or simply just another ineffective superfood?

This spicy ingredient has been used as a garnish on food for many years, but it’s now also starting to find its way into a number of fat burning supplements as well.

So, the big question is: Does Cayenne Pepper Burn Fat?

The purpose of this article is for us to take a thorough look through the scientific studies about Cayenne to see whether it really could be a tool to help you burn more fat or not.

This is how we’re going to break down this post to delve a little deeper into exactly how Cayenne Pepper works:

• What is Cayenne Pepper?
• The Benefits of Cayenne Pepper
• Supplements with Cayenne Pepper
• Conclusion

So, let’s not waste any more time, and instead start taking a close look at Cayenne Pepper to see whether it’s something that’s worth adding to your diet to help you to lose fat.

What is Cayenne Pepper?

You’ve probably heard of Cayenne Pepper as a fat burning ingredient before.

Cayenne comes from a plant called the Capsicum Annuum, which is a south American species similar to the bell pepper and paprika.

It’s well known for its spicy taste and poignant aroma, and is often used as an ingredient for cooking with, to add a little bit of ‘zing’ to dishes.

Cayenne Pepper itself is usually prepared from ground dried chilli peppers and you’ll find it in the supermarket in the herbs and spices section.

The actual ingredients can differ somewhat, with some forms of Cayenne including the seeds of the fruit and some not.

In terms of hotness, Cayenne comes in at around 30,000 to 50,000 Scoville heat units, fitting between the Serrano and the Thai pepper.

So it’s not the most spicy chilli pepper out there, but it’s pretty hot, too!

Cayenne contains a bioactive compound called Capsaicin, which is responsible for both its spicy taste and metabolism boosting effects.

The Benefits of Cayenne Pepper

So, Cayenne Pepper is certainly more than just a tasty spice – but what is it actually good for?

Let’s take a look at the scientifically proven benefits of this popular fat burning ingredient.

1) Boosts Metabolism

Studies have shown that the Capsaicin found in Cayenne Peppers can speed up your metabolism, which may lead to increased fat burning.

Because Cayenne Pepper contains a high concentration of Capsaicin, it makes it one of the best thermogenic fat burning ingredients around, and that’s why it’s often found in fat burner supplements.

How does it work? Well, due to its spicy nature, Cayenne will raise your body temperature, and that then causes your body to burn off more calories as it cools itself down again.

Cayenne Pepper
Cayenne Pepper is a powerful thermogenic ingredient (Photo: Adobe Stock)

2) Suppresses Appetite

This is another reason why Cayenne Pepper is often included in fat burning supplements.

If you’ve ever read any of the marketing material on fat burner supplements that use Cayenne Pepper, you’ll probably have already heard this one.

Multiple studies have shown that consuming Cayenne Pepper can help to decrease appetite. This is especially appealing as a weight loss benefit because it means that you’re more likely to stick to your nutrition plan.

3) Promotes Heart Health

Studies in animals have shown that the use of Cayenne Pepper can help to reduce the risk of heart arrhythmias and improved cardiac blood flow.

As well as stimulating the metabolism and helping to suppress appetite, Cayenne is also believed to have cardio protective properties in humans, too.

4) Aids Digestion

Cayenne Pepper is also known for its role in helping to stimulate the digestive tract, increasing the flow of enzyme production and gastric juices. It’s also believed to help relieve intestinal gas.

There have also been studies which suggest that Cayenne will help your body to absorb more of the micronutrients contained in food.

5) Provides Detox Support

If those four study-backed benefits weren’t enough, Cayenne Pepper has also been shown to stimulate circulation and eliminate acidity.

In short, it increases pulse of our lymphatic and digestive rhythms and can also induce sweating, which is well-known to be a great way for your body to get rid of toxins.

Cayenne Pepper
Cayenne Pepper can help to suppress appetite and promote a healthy heart (Photo: Adobe Stock)

6) Lowers Blood Pressure

There have been some animal studies which suggest that Cayenne Pepper may help to lower blood pressure. The risks of high blood pressure are well-known, so this is another great side-benefit for Cayenne Pepper.

Of course, remember that this effect has not been properly studied in humans yet, only animals.

Supplements with Cayenne Pepper

If you don’t fancy the idea of adding Cayenne Pepper to your food or taking it on its own, you can get your dose through a specific supplement.

You have two options when it comes to Cayenne Pepper supplements – you can either take it as a standalone supplement or as part of a ‘fat burner’.

Fat burner supplements are products which contain a range of natural ingredients to help support weight loss and increase your body’s natural ability to burn fat.

The reason why a specific fat burner supplement with Cayenne Pepper may be a better choice than a standalone product is that you’re going to get all of the benefits of Cayenne along with the other benefits of other fat burning ingredients such as Green Tea Extract and Glucomannan.

The good thing about consuming Cayenne Pepper in this way rather than on its own is that you won’t notice the spicy taste, which is certainly not to everyone’s preference.

Some of the other ingredients that fat burner supplements often include are stimulants such as Caffeine and Guarana, plus other thermogenic ingredients like Green Tea Extract.

Best Fat Burner Supplements
Fat Burner supplements that use Cayenne Pepper

Because of its ability to significantly boost your metabolism, suppress appetite and promote thermogenic fat burning, many of the leading fat burner supplements use Cayenne Pepper as one of the main ingredients.

Our recommended daily dose for a supplement which uses Cayenne Pepper as an ingredient is 50mg to 150mg. This should be enough to give you all of the benefits.

You can see our guide to the top fat burner supplements on the market right now by following the link below. All of the products on our list contain doses of Cayenne Pepper as part of their formulas.

RELATED: The five best fat burner supplements on the market

Anything Else to Consider?

While Cayenne Pepper can definitely be effective in helping you to burn more fat, you should not expect it to work miracles.

There’s so much hype about supplements and their ingredients these days that it can be easy to be tricked into thinking that these products will do all of the hard work for you.

If you’re looking to lose fat, you should always make sure that you get the basics right first.

That means sticking to a healthy diet, exercising regularly, and getting plenty of rest.

If you’re already doing these things, then adding something like Cayenne Pepper or a supplement which contains it to your regimen can make a big difference to your fat loss results.

The simple truth to remember is that there is no such thing as a magic fat loss ingredient or supplement. Hard work, patience and dedication really are the keys.


So that brings us to the end of our knowledgebase article asking: Does Cayenne Pepper Burn Fat?

The simple answer to this question is that Cayenne Pepper can indeed be a useful ingredient to support fat burning.

There are multiple scientific studies showing that Cayenne Pepper can help to stimulate the metabolism and get your body burning more fat.

It’s also been shown that Cayenne can help to reduce your appetite, which can make sticking to your diet easier by reducing harmful cravings.

Cayenne also has a number of other potential health benefits, such as helping with digestion, promoting heart health, and possibly lowering blood sugar.

There are various supplements available to help you get the most out of Cayenne Pepper on a regular basis, and it can be a powerful tool to help you on your fat burning journey.

To summarize, we definitely recommend experimenting with Cayenne Pepper to see if it will works as fat burning aid for you, as long as you’re sticking to a healthy diet and exercising regularly already.

Best fat burner supplements
We've picked out the top five leading fat burning supplements on the market right now.