Peppers

EXPLORE THE AMAZING HEALTH BENEFITS OF PEPPERS

HISTORY: Peppers have been used for several thousand years in many places - from Ancient Greece and Roman times to prehistoric times in Middle, Central, and South America. They were also traded on many spice routes throughout the world in the 1400s. Various types of peppers have been used for flavoring, currency, weapons, and medicinal purposes.

There are many types of peppers. These are usually categorized by their spiciness or “heat” as rated on the Scoville Scale or Scoville Heat Units (SHU). Some of the more common peppers are as follows:

Pure capsacian: 16,000,000 SHU

Carolina Reaper 2,000,000 SHU

Ghost pepper: 1,041,427 SHU

Scotch Bonnett: 350,000 SHU

Habanero 350,000 SHU

Cayenne: 30,000-50,000   Carolina Cayenne 125,000 SHU

Tobasco 5 SHU

Serrano: 23,000 SHU

Jalepeno 2,500-10,000 SHU

Chipotle: 8,000 SHU

Pablano 1,000-2,000 SHU 

Sriracha 1,000-2,500 SHU

Banana Pepper 0-500 SHU (the redder it is, the hotter it tends to be)

Some peppers contain capsaicin, which accounts for some of their claimed medicinal properties. Others like bell peppers and black pepper do not - although black pepper contains an active ingredient piperine. To break these down:

• Black Pepper: Black pepper has 100-1000 SHU based on piperine (not capsacian). It is derived from the dried unripe berries (peppercorns) of the Piper nigrum vines. It contains piperine, a bioactive compound responsible for its strong aroma and its proposed health benefits. Unlike chili peppers, black pepper contains no capsaicin. Black pepper has a lot of surprising properties (see below).

• Bell Pepper: 0 Scoville units. However, they do have other great benefits. Red, yellow, green, and purple. Red has the most beta-carotene, lycopene, vitamins A and C, folic acid, potassium, fiber, and antioxidants. Red is healthier than green.

In general, the longer peppers are on the vine, the redder they become and the hotter they get. And, "the hotter the pepper, the healthier it is" (the spicy shark.com)

PROPERTIES:

Antioxidant, antibacterial, antifungal, possible antiviral activity, analgesic

CONSIDERED USES

Respiratory Benefits – Cayenne Pepper

• May support the respiratory system during colds, flu, asthma, and sinus congestion

• Acts as a natural decongestant by thinning mucus and stimulating drainage

• Helps reduce airway inflammation through enhanced circulation

• Can relieve sore throat (especially in tea preparations) via anti-inflammatory effects

• Enhanced circulation creates a warming sensation and promotes healing by removing inflammatory mediators

Eye Health – Red Bell Peppers

• May help maintain the cornea and lens

• Antioxidants may reduce oxidative stress, a contributor to cataract formation

• Contains beta-carotene, which converts to vitamin A—essential for night vision and retinal health

• Provides lutein and zeaxanthin, which:
  Filter harmful blue light
  Help prevent age-related macular degeneration (AMD) and cataracts

• Antioxidant and anti-inflammatory properties may:
  Support blood vessel integrity
  Reduce risks and progression of macular degeneration and diabetic retinopathy

Cardiovascular Support – Multiple Peppers

• Cayenne Pepper (Capsicum annuum):
  Acts as a vasodilator, improving blood flow and reducing blood pressure
  May help lower LDL cholesterol
  May reduce clot formation and stimulate circulation

• Black Pepper:
  May help decrease blood clotting

• Hot Chili Peppers (e.g., jalapeño, habanero, Thai chili):
  Contain capsaicin, which enhances circulation
  May reduce blood clotting
  Improve resilience of blood vessels (supporting constriction and dilation)

• Bell Peppers (Capsicum annuum):
  Help support vascular integrity

Gastrointestinal Health

• Bell Peppers (Red, Yellow, Green)
  These do not contain capsaicin
  High in fiber—promotes regular bowel movements
  Prebiotic effect—supports growth of beneficial bacteria (e.g., Lactobacillus, Bifidobacterium)
  Antioxidants may reduce gut inflammation, including in IBD

• Mild Chili Peppers (Anaheim, Poblano)
  Contains capsaicin—stimulates digestive enzyme production, which enhances digestion and gut motility—may relieve constipation and bloating (especially in IBS-C)
  Stimulate mucus production—may protect against gastric ulcers
  Contains antioxidants—may help prevent gut inflammation
  Note: These should be avoided during active Crohn’s or ulcerative colitis

• Hot Chili Peppers (Cayenne, Jalapeño)
  Contains capsaicin—boosts gut motility and enzyme secretion, thereby enhancing digestion and helping to prevent constipation.
  Antibacterial properties—may protect against harmful gut microbes
  Note: Should be avoided in active ulcer disease or IBD

• Black Pepper
  Contains piperine—not capsaicin as an active ingredient
  Promotes digestion and nutrient absorption
  Enhances the efficacy of other herbs (e.g., turmeric/curcumin) through enhancing absorption
  May reduce hunger signals—potential aid in weight loss
  Helps support the growth of beneficial gut bacteria

Musculoskeletal Support

• Cayenne Pepper
  The capsaicin in cayenne pepper blocks pain transmission via nerve modulation
  Contains quercetin—reduces inflammation when taken orally
  FDA-approved for joint pain, muscle strain, sprains, backaches, postherpetic neuralgia, diabetic neuropathy

• Chili Peppers (Habanero, Jalapeño)
  These contain capsaicin and flavonoids
  May reduce joint inflammation, stiffness, and pain
  Note: Most effective in topical forms (creams, gels, patches)

• Black Pepper
  Piperine has been shown to reduce joint swelling and inflammatory markers in animal studies
  May support arthritis relief (especially when used with other herbs and supplements especially used with curcumin/tumeric and boswelia)

Neurologic Effects

• Cayenne & Chili Peppers
  Capsaicin modulates pain by depleting substance P - a neurotransmitter involved in pain signaling. This mechanism is the basis for its use in topical creams targeting neuropathy and migraines.
  May promote neuroplasticity—supports nerve signaling
  Intranasal capsaicin used for cluster and tension headaches
  Stimulates endorphin release—may induce euphoria

• Black Pepper
  Antioxidant and anti-inflammatory
  Neuroprotective—Piperine helps get rid of damaged cells molecules that damage DNA cell and membranes preventing neurodegeneration. This, in turn, helps prevent and slow memory and cognitive decline
  Shown to reduce amyloid plaque formation (Alzheimer’s marker) in animal studies
  

Skin Health

• Bell Peppers (Red, Yellow, Green)
  High in vitamin C—supports collagen synthesis and skin elasticity
  Contain beta-carotene & provitamin A—support skin cell turnover and immune defense
  Act as natural UV protectants—may reduce pigmentation
  Rich in quercetin, lutein, zeaxanthin—protect against oxidative stress and environmental damage
  Hydrating—support skin moisture

• Chili Peppers (Capsaicin-rich)
  Enhance circulation—improve nutrient delivery to skin
  Topical use stimulates skin regeneration and reduces inflammation
  May help with psoriasis, itching, and burning skin

• Black Pepper (Piper nigrum)
  Enhances absorption of other skin products
  May reduce inflammation
  Early studies suggest potential in reducing vitiligo by stimulating melanocyte production (topical use)—especially effective with light-based therapies (2)

Mental Health & Mood

• Chili Peppers (Cayenne, Jalapeño, Habanero)
  Stimulate endorphin release—elevate mood
  May reduce cortisol—support stress reduction

• Bell Peppers (Red, Orange)
  Contains vitamin B6—supports serotonin and dopamine synthesis - very important for nerve transmission in the brain -   especially related to depression, anxiety, concentration, sleep, and many other important mental (and gut) functions.
  Contains folate—supports neurotransmitter function and may prevent depression
  Antioxidants protect brain cells from oxidative stress linked to cognitive decline

• Black Pepper
  May calm and reduce anxiety by increasing endorphins
  Used in smoking cessation—vaporized or aromatherapy forms stimulate the trigeminal nerve. It may do this by mimicking the throat sensation of smoking. May reduce cravings and withdrawal symptoms by replicating the physical experience.

Glucose Regulation

• Bell Peppers (Red, Green, Yellow)
  High in fiber—slows digestion and enhances glucose absorption
  Helps prevent blood sugar spikes
  Rich in antioxidants (Vitamin C, beta-carotene, lutein)—may improve insulin sensitivity

• Chili Peppers (Cayenne, Jalapeño, Habanero)
  Contain capsaicin—enhances insulin sensitivity
  Improves glucose uptake in muscle cells

• Black Pepper
  May improve insulin sensitivity
  Supports glucose metabolism

Cholesterol Support

• Chili Peppers (Cayenne, Jalapeño, and Habanero)
  Aid in cholesterol breakdown and excretion
  Help reduce LDL (“bad”) cholesterol

• Bell Peppers (Green, Red, and Yellow)
  Contain lots of fiber, which indirectly helps decrease LDL cholesterol

Immune Support

• Red Bell Peppers
  Work in several ways to support immunity
  Contain more vitamin C per gram than citrus fruits—one of the highest natural sources
  Help stimulate white blood cell production (especially neutrophils and lymphocytes)
  Enhance antioxidant defenses against pathogens
  Support skin barrier integrity—a first line of immune defense
  Contain beta-carotene, which converts to vitamin A and then to retinol
  Helps maintain mucosal immunity (respiratory, gut, skin)
  Supports T-cell function and antibody production

• Chili Peppers (Cayenne, Jalapeño, Habanero)
  Contain capsaicin with antimicrobial properties—may help fight bacteria and viruses
  Stimulate circulation, enhancing immune cell delivery
  May reduce inflammation, supporting immune regulation

Cancer Support

• General Research Insight
  A study from Anticancer Research suggests that certain peppers may help prevent bladder, cervical, pancreatic, prostate, and lung cancers

• Red Bell Peppers
  Help defend against DNA damage and oxidative stress—key contributors to cancer development

• Chili Peppers (Cayenne, Jalapeño, Habanero)
  Contain capsaicin (primary active component)
  Induce apoptosis (programmed cell death) in cancer cells
  Inhibit tumor growth and angiogenesis (formation of blood vessels feeding tumors)
  Effects especially noted in lung and prostate cancers

• Black Pepper (Piper nigrum)
  Contains piperine (primary active component)
  Boosts the potency of other anticancer agents
  May suppress cancer cells without harming healthy tissue

Other Benefits

• Black Pepper
  Contains piperine, which fights inflammation and oxidative stress—two key drivers of aging
  Boosts metabolism
  Supports nutrient absorption
  May help maintain red blood cell health

• Bell Peppers
  Increase hydration and satiety due to ~92% water content
  Help with fullness and may support appetite suppression and weight management
  Contain capsinoids (non-pungent cousins of capsaicin)
  May boost metabolism
  May reduce visceral fat, especially in middle-aged adults

• Cayenne Peppers
  Rich in capsaicin
  Shown to have anti-thrombotic properties thereby reducing blood clot formation

Side Effects

Some individuals are very sensitive to peppers, especially hot varieties. Be careful not to overdo it!

General Side Effects

Irritate sensitive stomachs or worsen acid reflux
Nausea, vomiting, diarrhea
Headache, dizziness, cough
Dryness, swelling/edema (fluid retention)
Sinusitis or bronchitis
Irritation of the mouth, stomach, or intestines
Slowed gastric emptying
Taste changes

Topical side effects (especially with capsaicin-based products) may include:
Burning or itching
Skin exfoliation, redness, or irritation

Temporary increase in pain upon initial application

CAUTIONS AND CONTRAINDICATIONS

Some peppers are metabolized and eliminated by CYP3A4 receptors so that other drugs you are taking may compete for these receptors and may not be eliminated (see list)- They can build up in the body. Some peppers also inhibit P-glycoprotein, which normally break down nutrients and drugs. Avoid getting the hot pepper products in your eyes!  This can cause a great deal of eye irritation and even blindness. Possible side effects from sprays: Eye pain, temporary blindness, respiratory irritation

Note: Some people's stomachs and skin is too sensitive for use. If taking orally start with  lower portion an gradually increase it, checking for potential side effects.

FORMS

Many pepper products are sold over the counter. Most are made from the capsacian or piperine component of different peppers. 

Sprays, creams, oils, patches, ointments, extracts, teas, intranasal 

RECOMMENDED BRANDS

There are no recommended third-party tested brands available at this time, but there are several popular over-the-counter topical capsaicin products, including (but not limited to):

0.1% Capzacin HP cream (higher dose)-this also comes in lower concentrations (available at local retail pharmacies and at this Amazon link)

Solonpas patches  0.025% strength (available in retail pharmacies or you can order from this Amazon link)

For questions, speak to your friendly pharmacist

The above over-the-counter products are not suitable for significant postherpetic neuralgia or diabetic neuropathy unless advised by a provider.

Prescription: Qutenza is an extremely high-dose 8% capsaicin patch used for neuropathic pain. It is FDA approved but must be prescribed by a healthcare provider.

There are also many herbal products that contain piperine (black pepper) to enhance the absorption of that herb.

To get all of pepper's benefits, you may want to add them to your daily regular diet - using them in recipes or as snacks, in salads, on burgers, in omelets, make a meal of stuffed peppers, with brats, fajitas, and more!

Dosage: As directed

Disclaimer: The material above is for informational purposes only. This information is not intended to diagnose or treat a condition. The uses listed above are tentative; some have or are undergoing research trials, but many are not FDA-approved. It is essential that you investigate these supplements further before deciding to use them. Check interactions and contraindications on sites like Drugs.com or WebMD. Do not attempt to treat a serious condition like liver, kidney problems, high blood pressure, heart disease, cancer, diabetes, or thyroid issues without discussing it with a healthcare provider first. If you are pregnant, do not use supplements without discussing it with your healthcare provider.