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Food sources of capsaicin may not provide enough of this compound to yield all of its potential benefits. Thus, people take supplements because they have a higher concentration of capsaicin.
While doses vary, many studies use 2–6 mg of capsaicin per day.
The majority of supplements on the market contain cayenne pepper as the main active ingredient, as it tends to be high in capsaicin. Capsules typically provide around 500 mg of cayenne pepper each.
As cayenne pepper contains approximately 2.5 mg of capsaicin per gram, you would need to take two to five 500-mg capsules to obtain 2–6 mg of capsaicin.
Because the Food and Drug Administration (FDA) regulates supplements differently than medications, dosages aren’t typically standardized. Thus, it’s best to start with a low dose to avoid any potential side effects.
Furthermore, it’s important to purchase capsaicin supplements from a reputable source. Third-party verification from companies like NSF International or USP provide additional safety and quality assurance. *
