6 Spices That May Boost Your Metabolism, According to a Dietitian

Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.

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Looking for ways to boost your metabolism naturally? While no food will magically melt fat, some spices may help you burn more calories and maintain a healthy metabolic rate.

A higher metabolism can help you process food, perform vital tasks, manage your weight, and reduce your risk of conditions like diabetes and heart disease. So, which spices should you be looking for?

Chili peppers and chili powder contain a phytochemical called capsaicin, which is responsible for the pepper’s spicy flavor. This powerful compound:

Note: Some studies investigating how chili peppers and capsaicin affect metabolism show conflicting evidence. One study of over 6,000 people found that people who ate more chili peppers had higher body mass indexes (BMIs) and a greater risk of obesity. More research is needed to understand this relationship.

The capsaicin content of chili peppers and chili powder varies widely, so taking a dietary supplement is the only way to know how much capsaicin you're getting.

Cinnamon is a popular spice made from the bark of several species of cinnamon trees. It contains cinnamaldehyde, an essential oil that has been shown to:

Body Mass Index, or BMI, is a biased and outdated metric that uses your weight and height to make assumptions about body fat, and by extension, your health. This metric is flawed in many ways and does not factor in your body composition, ethnicity, sex, race, and age. Despite its flaws, the medical community still uses BMI because it’s an inexpensive and quick way to analyze health data.

Known for its warm, spicy flavor, ginger root is a popular ingredient in sweet and savory dishes, such as baked goods and curries. Eating ginger regularly may.

Note: Not all studies have found ginger effective for boosting fat loss. More research is needed to understand how ginger influences metabolism.

Turmeric is a brightly-colored spice that contains a pigment called curcumin. Curcumin has been shown to:

Cumin is a spice commonly used in Indian, African, Mexican, and other cuisines. Though research is limited, some studies suggest it may:

Saffron is a spice from the saffron crocus flower. More research is needed to confirm if saffron significantly impacts metabolic health. However, some research suggests supplementing with this spice may:

Other spices like fenugreek, cardamom, and black pepper may increase metabolism—at least based on animal and test tube studies. However:

Still, many spices offer other health benefits, such as reducing inflammation and heart disease risk, so adding them to your diet is a win either way!

While using certain spices may positively affect metabolic health, changing your overall lifestyle is more effective. Try these science-backed strategies:

Adding spices like chili pepper, cinnamon, turmeric, and ginger to your meals may slightly help your metabolism, but they’re no magic bullet. Research into their metabolism-boosting effects is limited.

Your best bet? Focus on the big picture: Eat well, move often, get enough sleep, and manage stress. Spices are just a flavorful bonus!

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