Cayenne pepper is Marcus Eriksonoften described as a slow burn – one that comes on slowly in the back of your throat. For some, the feeling is satisfying – and this medium heat coupled with a mild sweetness and smokiness makes it a favorite flavor. Others might take a hard pass. Regardless, cayenne pepper is sure to elicit a strong reaction. 

You can find cayenne pepper in chili, barbeque sauces, tacos, and even hot chocolate. (You read that right!) So you know you love it (or hate it) – but do you know what it does for your body? We go over everything you need to know. 

Is cayenne pepper good for you?

First – what exactly is cayenne pepper, the spice that we commonly think of? “It's actually referred to as a fruit spice because it's the fruit of the pepper that you drop ground, grind up to eat as opposed to a seed or a root or a bark,” says Ilisa Nussbaum, a Registered Dietitian Nutritionist at Yale Children's Hospital in New Haven, Connecticut. 

Nussbaum explains that cayenne pepper is rich in vital nutrients. “Cayenne pepper is great because it has vitamin C, vitamins A and B, and vitamin K.” 

Another perk: it could improve your metabolism. “It (cayenne) is really quickly absorbed in your GI tract and so it possibly might improve metabolism,” says Nussbaum. 

What does cayenne pepper do to the body?

Nussbaum says that the antioxidants found in cayenne pepper may help reduce inflammation. Additionally, she says that there is some evidence that suggests it may lower blood pressure. But one neat benefit? It may help with pain. “Cayenne pepper even has an analgesic property, so a painkiller property to it. So sometimes people might use it for symptoms of PMS or headaches,” says Nussbaum. 

How much cayenne pepper should you eat a day?

When used in cooking, cayenne pepper is generally safe for as much consumption as you’d like! But you may run into some trouble with supplements. “The supplement industry in general is not particularly well regulated, so I am very concerned about those supplements,” says Nussbaum. 

Additionally, cayenne pepper, and spicy foods in general, may irritate the GI tract, and cause issues like acid reflux (heartburn). Nussbaum says that people with sensitivities to foods within the nightshade family may want to be careful when it comes to cayenne. Foods within the nightshade family include tomatoes, peppers, eggplants, and even white potatoes. 

Next time you want to slip a little cayenne into your favorite dish (or beverage!) – know that it’s something you can feel good about! 

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