Does Cayenne Pepper Boost Muscle? Study Results

clinical-trial PMID: 38141553

Quick Summary: Researchers looked at whether taking a daily supplement made from cayenne pepper (capsiate) helped men build muscle and lose fat while they lifted weights. The study found that capsiate didn't make a difference; the men got stronger and built muscle just from the weight training.

Can Cayenne Pepper Help Build Muscle?

This study wanted to see if taking a daily capsiate supplement (a compound found in cayenne pepper) would help men get better results from their weight training. The results showed that capsiate didn't provide any extra benefits. The men in the study got stronger and built muscle just from the weight training.

Study Details

Who was studied: 24 healthy, untrained men in their early 20s.

How long: 10 weeks.

What they took: Half the men took 12mg of capsiate daily (a cayenne pepper extract), and the other half took a placebo (a dummy pill). Both groups did the same weight training program.

What This Means For You

If you're a healthy, untrained man looking to build muscle, this study suggests that taking a capsiate supplement might not be worth it. You'll likely see the same results from weight training alone. Focus on a good workout plan and proper nutrition.

Weight Training is Key: The study confirms that weight training is effective for building muscle and increasing strength.

Cayenne Pepper Alone May Not Help: While cayenne pepper has other potential health benefits, this study doesn't show it helps with muscle growth or fat loss in this specific group.

Study Limitations

It's important to remember:

Small Study: The study only included a small number of men, so the results might not apply to everyone.

Short Time: The study lasted only 10 weeks. Longer studies might show different results.

Specific Group: The study only looked at young, healthy, untrained men. The results might be different for women, older adults, or people who already lift weights.

Dosage: The amount of capsiate used might not have been enough to see a difference.

Key Findings

The study found that 10 weeks of resistance training significantly increased body mass, fat-free mass (FFM), resting metabolic rate (RMR), and maximal strength (leg press and bench press) in healthy untrained men. However, adding daily capsiate supplementation (12 mg/day) did not produce additional effects compared to placebo. No significant differences were observed between groups in adipose tissue-derived hormones (leptin, adiponectin), appetite ratings, energy intake, or fat mass. Resistance training alone was sufficient to drive improvements in muscle-related outcomes.

Study Design

This was a double-blind, randomized, placebo-controlled clinical trial conducted in 2024. Twenty-four untrained men (mean age: 22.0 ± 2.9 years) were assigned to either capsiate (CAP) or placebo (PL) groups. Both groups underwent progressive resistance training for 10 weeks. Measurements included body composition (via DXA), blood hormone levels, appetite questionnaires, and strength tests (1-repetition maximum). The study was registered in the Brazilian Clinical Trials Registry (RBR-8cz9kfq).

Dosage & Administration

Participants in the CAP group consumed 12 mg/day of Capsicum annuum L. extract (containing capsiate) for 7 days/week over 10 weeks. The placebo group received identical capsules without capsiate. Supplements were administered in capsule form, with timing unspecified relative to training or meals.

Results & Efficacy

Resistance training led to significant within-group improvements in both CAP and PL groups:
- Body mass: Increased from 65.4 ± 8.5 to 67.3 ± 8.3 kg (CAP) and 65.8 ± 8.7 to 67.7 ± 8.5 kg (PL) (P < .001).
- Fat-free mass: Rose from 58.0 ± 7.1 to 59.7 ± 7.1 kg (CAP) and 58.4 ± 7.3 to 59.8 ± 7.1 kg (PL) (P < .001).
- RMR: Increased from 1782.9 ± 160.6 to 1796.3 ± 162.0 kcal/day (CAP) and 1733.0 ± 148.9 to 1750.5 ± 149.8 kcal/day (PL) (P < .001).
- Strength: Leg press (P < .001) and bench press (P < .001) improved similarly in both groups.
No between-group differences were observed for fat mass, leptin, adiponectin, appetite, or energy intake (P > .05).

Limitations

Small sample size: Only 24 participants (12/group) may limit statistical power to detect subtle effects.
Short duration: 10 weeks might be insufficient to observe changes in fat mass or hormone dynamics.
Homogeneous population: Exclusively healthy, young, untrained men; results may not generalize to women, older adults, or trained individuals.
Dose uncertainty: 12 mg/day of capsiate may be suboptimal compared to doses used in other studies (e.g., higher capsaicin/capsiate dosages).
Subjective appetite measures: Reliance on self-reported appetite could introduce bias.

Clinical Relevance

For healthy untrained men engaging in resistance training, 12 mg/day of capsiate supplementation does not enhance muscle growth, fat loss, or hormonal changes beyond training alone. Resistance training itself effectively increased lean mass, strength, and RMR. These results suggest capsiate at this dose may not provide additional benefits for body composition or appetite regulation in this demographic. However, the study does not rule out potential effects in other populations (e.g., overweight individuals, athletes) or with higher doses. Users should prioritize structured resistance training over capsiate supplementation for muscle and strength gains based on this evidence.

Does Cayenne Pepper Boost Muscle? Study Results