Cayenne pepper is often promoted as a natural way to lower blood pressure. The idea usually traces back to herbal medicine, spicy food traditions, and a few animal studies. But what does the science actually say? Is there real evidence that cayenne can reduce blood pressure in humans?
What Is Cayenne Pepper?
Cayenne pepper is a type of chili pepper used in cooking. It gets its heat from capsaicin, a natural compound found in the fruit of Capsicum annuum. Capsaicin is what causes the burning feeling in your mouth when you eat spicy food. It is also used in topical creams to relieve joint pain, thanks to its nerve-dulling effects.
Capsaicin can affect the nervous system and blood vessels. But those effects are different depending on how it’s used, how much you eat, and whether you’re a human or a rat.
The Origin of the Myth
The claim that cayenne pepper lowers blood pressure became popular through two main routes: animal studies and herbal health blogs. Many websites repeat the same line, that cayenne pepper “opens up” blood vessels and improves circulation. Some quote Dr. John Christopher, a naturopath who claimed cayenne could stop a heart attack. There is no scientific evidence behind that claim.
In 2010, a widely shared animal study in the journal Cell Metabolism showed that capsaicin reduced blood pressure in hypertensive rats. The authors found that capsaicin activated a receptor called TRPV1. This receptor caused blood vessels to produce more nitric oxide, a gas that helps relax and widen blood vessels. This effect lowered blood pressure in rats by 10–15% on average. But there’s a big problem: rats are not humans.
Cayenne Pepper And Blood Pressure: What Human Studies Show
So what happens when people eat cayenne pepper or take capsaicin supplements?
A 2021 meta-analysis published in Nutrients reviewed nine clinical trials involving capsaicin supplements. It found no consistent blood pressure-lowering effect in humans. Some studies showed small changes, but they were not statistically significant. Others showed no effect at all.
In one 2015 trial from Appetite, 25 healthy adults were given 2.5 grams of red pepper (about one teaspoon) with meals. Their systolic blood pressure (the top number) rose slightly for a few hours. This may have been due to sympathetic nervous system activation—that’s your body’s fight-or-flight response.
Another small study in 2017 published in Clinical Nutrition looked at 44 overweight adults. They took 4 mg of capsaicin daily for 12 weeks. The result? No significant reduction in blood pressure. The researchers concluded that capsaicin might help with weight loss, but not with blood pressure.
What Is a Meaningful Blood Pressure Drop?
To put this in context, major lifestyle changes like a DASH diet (low salt, rich in fruits and vegetables) can lower systolic blood pressure by 8–14 mmHg. 30 minutes of moderate exercise per day can lower it by 4–9 mmHg. Even modest weight loss of 10 pounds can reduce blood pressure by 5–20 mmHg.
Capsaicin in food does not come close to this. No human trial has shown cayenne pepper causing even a 2 mmHg drop in blood pressure.
How Your Body Responds to Spicy Food
Eating spicy food raises your core body temperature, causes sweating, and can increase your heart rate. That’s not necessarily bad—but it’s not the same as lowering blood pressure.
Your body often reacts to spice as a mild stressor. This can cause a short-term rise in epinephrine (also called adrenaline), which may cause blood vessels to constrict and pressure to increase for a short time.
Some people may experience a “rush” or warmth from eating spicy food, which gets misinterpreted as improved circulation or lowered pressure.
Can Cayenne Improve Blood Flow?
There is some truth to the idea that cayenne pepper can increase blood flow—but only temporarily. When applied topically (on the skin), capsaicin causes blood vessels to dilate, which increases circulation in that area. This is why it’s used in creams for arthritis.
But this local effect is not the same as lowering systemic blood pressure, which is what matters in hypertension.
What About Nitric Oxide?
Some supplements claim cayenne boosts nitric oxide (NO), a compound that relaxes blood vessels. Nitric oxide can lower blood pressure—but cayenne pepper is not a reliable or strong source.
To increase nitric oxide levels, the best-supported options are foods rich in nitrates, such as beets, spinach, and arugula. These have been shown in human trials to lower blood pressure by 4–10 mmHg when eaten regularly.
Capsaicin in Pill Form: Any Better?
You can buy capsaicin as a supplement. But doses vary, and most supplements are not regulated. In clinical trials, even controlled doses of capsaicin (from 2 mg to 10 mg daily) have not shown any significant effect on blood pressure.
Some supplements mix capsaicin with caffeine or green tea extract, which may raise heart rate or blood pressure in some people.
Possible Risks of Too Much Cayenne
Eating too much cayenne pepper can cause stomach irritation, heartburn, or nausea. It may worsen symptoms in people with acid reflux or gastritis.
Topical creams with capsaicin can cause burning sensations or allergic reactions in sensitive users. Rarely, capsaicin supplements have been linked to liver damage when taken in high doses or combined with other herbs.
If you take blood pressure medications, adding supplements without your doctor’s approval is not safe. There’s a risk of interactions or masking symptoms of serious conditions.
Summary: No, Cayenne Doesn’t Lower Blood Pressure
There is no strong evidence that cayenne pepper lowers blood pressure in humans. Animal studies showed short-term effects, but human trials did not confirm them. Eating spicy food may briefly raise your heart rate and body temperature, but it won’t help with long-term hypertension control.
To reduce blood pressure, focus on methods with real scientific support: a low-sodium diet, daily physical activity, limiting alcohol, reducing stress, and taking medications as prescribed. Cayenne pepper can be part of a healthy diet, but it is not a treatment.
Sources
Nutrients – Effect of Capsaicin on Blood Pressure
Cell Metabolism – Capsaicin in Hypertensive Rats
American Heart Association – Lifestyle Tips for Blood Pressure
