Turmeric and Cayenne: A Spicy Duo to Boost Mood, Ease Pain, and Lower Inflammation
Diet & NutritionNutrients & Supplements

The Potential Health Benefits of Turmeric and Cayenne Pepper

The Potential Health Benefits of Turmeric and Cayenne Pepper
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Updated on November 7, 2025
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Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Turmeric and cayenne pepper are two popular spices with myriad culinary uses. They’re also available in dietary supplement form. Beyond enhancing the flavor of a variety of dishes, both turmeric and cayenne pepper may offer several health benefits.

 What’s more, consuming turmeric and cayenne pepper together may have a positive impact on digestion, metabolism, and blood pressure, but more research is needed. (Piperine in black pepper increases the absorption and effectiveness of turmeric, but cayenne doesn’t contain piperine.)

Potential Health Benefits of Turmeric

Turmeric is the golden yellow spice long used in curries and complementary and integrative medicine. It contains curcumin, a natural compound with antioxidant and anti-inflammatory properties.

Turmeric May Reduce Inflammation

Many people who take turmeric in supplement form do so with the aim of quelling inflammation. Curcumin may help reduce several pro-inflammatory markers in the blood.

 As such, turmeric supplementation may be a useful way to help reduce oxidative stress, a type of inflammation known to lead to cell damage.

Turmeric May Ease Joint Pain

“I believe we have moderate to strong evidence supporting the effectiveness of turmeric for easing joint pain associated with arthritis,” says Jenna Volpe, RDN, founder of Whole-istic Living in Austin, Texas. In fact, turmeric and curcumin extracts may be comparable to nonsteroidal anti-inflammatory drugs for alleviating knee pain in people with osteoarthritis.

Turmeric May Improve Depression

Depression may be related to inflammation in the brain, making turmeric supplementation a potential way to manage its symptoms.

 Although this spice isn’t a replacement for medical depression treatments, it may help alleviate depression and anxiety symptoms in people with major depressive disorder.

Potential Health Benefits of Cayenne Pepper

Cayenne pepper is a red, skinny pepper frequently used in curries and Mexican food. Its potential health benefits primarily stem from capsaicin, the compound that gives this spice its heat.

Cayenne Pepper May Boost Weight Loss

The capsaicin found in cayenne pepper may help improve metabolism, supporting small reductions in body weight, body mass index, and waist circumference, particularly for people who are overweight or who have obesity.

Cayenne Pepper May Improve Digestion

While some studies suggest that cayenne pepper may have a positive impact on digestion, others report the opposite. More research is needed to confirm cayenne’s effects on digestion, says Simran Malhotra, MD, a lifestyle medicine physician in Bethesda, Maryland. “There’s modest evidence suggesting that capsaicin can be an effective tool in supporting digestion while optimizing gut and metabolic health,” she says.

Cayenne Pepper May Help Heart Health

Capsaicin is thought to be beneficial for heart health, due to its potential to improve blood circulation, reduce inflammation, and help lower blood pressure.

 Eating this type of chili pepper in recipes once a week may lower your heart disease risk by 11 percent.

Should You Consume Turmeric and Cayenne Pepper Together?

Some health blogs claim that pairing turmeric and cayenne pepper may create a synergistic effect, leading to stronger anti-inflammatory benefits. But Dr. Malhotra says that the science isn’t settled as to whether turmeric and cayenne pepper are more powerful when consumed together.

“There isn’t any clear human [subject] evidence specifically on this combination, so more research would be needed to confirm their synergistic benefits,” she says.

In one small study, a spice mix that included turmeric and cayenne pepper, as well as several other spices, appeared to help increase the diversity of the gut microbiome in 15 healthy men.

 Volpe says that these gut-level changes could help optimize anti-inflammatory activity. A diverse microbiome produces short-chain fatty acids, which are known for helping regulate inflammation.

People who are sensitive to either curcumin or capsaicin should be careful with the combination, as it may irritate the stomach or gastrointestinal tract, says Malhotra. Excess turmeric consumption has been linked to liver damage, and Volpe says this spice isn’t a great choice for people with gallstones or kidney stones, as it can aggravate these conditions.

How to Combine Turmeric and Cayenne Pepper

If you’d like to test the merits of combining turmeric and cayenne pepper, Volpe says it may be easier to do that through your diet rather than taking supplements.

“Turmeric and cayenne pepper can be blended and added to a variety of savory dishes, such as stir-fries, omelets, or noodle bowls,” she says. “They can also be integrated into curry recipes.”

She suggests starting with small amounts to test your spice tolerance. You may also be able to enhance your absorption of turmeric by adding a source of fat (since curcumin is a fat-soluble nutrient) and some black pepper, which helps increase curcumin’s bioavailability.

If you prefer to consume these spices in supplement form, know that there aren’t established dosage recommendations for either spice. Speak with your healthcare provider before adding any supplement to your wellness regimen, to determine safe dosage and avoid adverse drug interactions and side effects.

The Takeaway

  • Turmeric and cayenne pepper are flavorful spices that are valued for their anti-inflammatory properties.
  • As individual supplements, turmeric and cayenne pepper may help reduce inflammation, ease joint pain, boost weight loss efforts, and alleviate symptoms of depression.
  • It’s possible that these spices could have a synergistic effect when taken together, but more research is needed to confirm this relationship.
  • You can experiment with these spices safely and easily in your recipes, or you can consume them in dietary supplement form under the guidance of a healthcare provider.
EDITORIAL SOURCES
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Resources
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Lynn Grieger, RDN, CDCES

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Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Sarah Garone is a licensed nutritionist, registered nutrition and dietetics technician, freelance health and wellness writer, and food blogger in Mesa, Arizona. She has written for The Washington Post, Healthline, Greatist, Verywell, and Eat This, Not That, among other outlets. She is a member of the Academy of Nutrition and Dietetics.
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