What Is Capsaicin? Uses, Benefits and Side Effects

Capsaicin is the naturally occurring compound that gives chili peppers their signature heat. While it’s perhaps best known for spicing up your favorite recipes, it’s also found in supplements, as well as topical creams and patches.

Pain management specialist Haren Bodepudi, MD, explains the benefits and potential risks.

Capsaicin uses

Whether it’s ratcheting up the heat in your salsa or helping ease nerve pain with a medicated patch, capsaicin has a surprising range of uses in both your kitchen and medicine cabinet.

It’s found in:

• Foods, like jalapeños, cayenne peppers and habaneros that give your dishes fiery flavor
• Supplements marketed for better digestion, heart health and more
• Topical products, like creams and patches, which are available by prescription or over the counter, for managing certain kinds of pain

Is capsaicin good for you?

Research suggests capsaicin may provide several health benefits, but its effects depend on how you’re using it. Dr. Bodepudi explains a few potential positives.

Capsaicin in food

As part of a healthy diet, capsaicin may boost your body in these ways:

• Gut health: It may seem surprising that something so spicy could be good for your stomach. But in normal cooking amounts, capsaicin may help boost your gut microbiome and support healthy digestion.
• Heart health: “We believe capsaicin may help improve blood vessel function, lower blood pressure and improve lipid levels — all of which may contribute to better heart health,” Dr. Bodepudi shares. “But more research is still needed to fully understand these effects.”
• Inflammation: Capsaicin has antioxidant properties that may help lower inflammation throughout your body. “It’s not as effective as a true anti-inflammatory medication,” Dr. Bodepudi notes, “but there may be some helpful anti-inflammatory benefits.”
• Metabolism and weight loss: Capsaicin may help your body burn energy more effectively by cranking up your metabolism. It also could help manage your appetite by making you feel fuller.

More research is needed to better understand these and other possible benefits. It’s also not clear yet how much capsaicin you need to eat to get positive effects.

Capsaicin in supplements

Some people turn to capsaicin supplements and powders to reap the potential benefits, without the burning mouthfeel.

But proceed with caution.

Excessive amounts of capsaicin supplements may irritate your digestive tract. What’s more, the U.S. Food and Drug Administration (FDA) doesn’t regulate supplements closely. So, there’s no guarantee that they’ll do what they claim to do.

Topical capsaicin

While researchers are still studying many of capsaicin’s effects on overall health, one benefit is well established: pain relief. But you won’t get the effects from an extra helping of hot sauce.

Instead, creams and patches containing capsaicin can help relieve pain from conditions like:

• Osteoarthritis and rheumatoid arthritis
• Diabetes-related neuropathy and peripheral neuropathy (pain, tingling and numbness in your fingers and toes)
• Postherpetic neuralgia (nerve pain after having shingles)

Topical creams and prescription patches with capsaicin work differently from pain relievers, like Tylenol® (acetaminophen). Instead of dulling the pain, capsaicin temporarily overstimulates your pain-sensing nerves. That wears them out — gradually lowering their ability to send pain signals.

But it can take time.

“You may feel more discomfort at first,” Dr. Bodepudi explains. “But as the pain-signaling chemicals become depleted, the pain should improve.”

In other words, capsaicin needs some time to do its pain-relieving job. So, if you try capsaicin creams or patches, give them several days to take effect.

“People often give up on these products because they don’t help immediately and may even make you feel worse for a short time,” he adds. “But if you can get over that hurdle, they typically do a very good job.”

Side effects of capsaicin

Just as the benefits of capsaicin vary based on how you use it, so, too, do the risks.

As a food, capsaicin can come with some challenges. If you eat large amounts of spicy foods or take too many capsaicin supplements, you may experience digestive upset or irritation, like heartburn, nausea or diarrhea.

If you’re new to spicy foods, start with more mild chili peppers and gradually work your way up.

“You don’t need to eat the hottest peppers to enjoy the potential benefits,” Dr. Bodepudi says.

When using topical capsaicin, you may notice a temporary burning, warming or stinging sensation — especially during the first few days of treatment. You may also experience mild redness or skin irritation.

To use topical capsaicin safely:

• Don’t apply it to broken skin, open wounds or active rashes.
• Avoid getting it in your eyes or on other sensitive areas.
• Wash your hands thoroughly with soap after applying it.
• Stop using the product and contact a healthcare provider if you develop a rash, severe skin irritation or signs of an allergic reaction.

If you’re wondering if capsaicin is right for you, talk with a healthcare provider about how you can enjoy its benefits without getting burned.