Turmeric, also known as golden spice, is a large plant that grows in Asia and Central America.
It gives curry its yellow color and has been used in traditional Indian medicine for thousands of years to treat various illnesses.
Studies support its use and show that it may benefit health.
But pairing turmeric with black pepper can enhance its effects.
This article examines the potential health benefits of combining turmeric and black pepper.
Table of contents
Main active ingredients
In recent years, research has confirmed that turmeric has medicinal properties (1).
And while most people only think of it as a seasoning, black pepper can also have health benefits.
Turmeric and black pepper contain essential active ingredients that contribute to their anti-inflammatory, anti-oxidant and anti-disease qualities.
Curcumin with Turmeric
The key compounds in turmeric are called curcuminoids. Curcumin itself is the most active ingredient and appears to be the most important.
As a polyphenol, curcumin has several health benefits. It is a powerful antioxidant that has anti-inflammatory, antibacterial, and antifungal properties (1, 2).
However, one of the main drawbacks of curcumin is that it is not well absorbed by the body (1).
Piperine with black pepper
Black pepper contains the bioactive compound piperine, an alkaloid like capsaicin, the active component found in chili powder and cayenne pepper (3).
Piperine has been shown to help relieve nausea, headaches, and digestive issues, as well as having anti-inflammatory properties (4, 5, 6).
Nonetheless, its most important benefit might be its ability to increase the absorption of curcumin (2, 7).
Summary Curcumin in turmeric and piperine in black pepper improve health due to their anti-inflammatory, anti-oxidant, and disease-fighting qualities.
Piperine improves curcumin absorption
Unfortunately, the curcumin in turmeric is poorly absorbed into the bloodstream. As a result, you might lose its health benefits.
However, adding black pepper can help. Research shows that the combination of piperine in black pepper and curcumin in turmeric improves curcumin absorption by up to 2% (000, 2, 7).
One study showed that adding 20 mg of piperine to 2 grams of curcumin significantly increased its absorption (8).
There are currently two theories on how this works.
First, piperine makes it easier for curcumin to pass through the intestinal wall and into your bloodstream (9).
Second, it can slow the breakdown of curcumin by the liver, increasing its blood levels. (10, 11).
As a result, the combination of curcumin and piperine increases its potential health benefits.
Summary The piperine in black pepper improves the absorption of curcumin, making it more easily usable by your body.
Combination Boosts Health Benefits
Although curcumin and piperine each have health benefits, they are even better together.
Fights inflammation and helps reduce pain
Turmeric curcumin has strong anti-inflammatory properties.
In fact, it's so powerful that some studies have shown it to match the power of some anti-inflammatories, without the negative side effects (12, 13, 14).
Studies also show that turmeric may play a role in the prevention and treatment of arthritis, a condition characterized by joint inflammation and pain (15, 16, 17).
The anti-inflammatory properties of curcumin are often praised for its relief from pain and temporary discomfort.
Piperine also has anti-inflammatory and anti-arthritic properties. It helps desensitize a specific pain receptor in your body, which can further reduce feelings of discomfort (18, 19, 20).
When combined, curcumin and piperine form a powerful anti-inflammatory duo that can help reduce discomfort and pain.
May help prevent cancer
Curcumin appears to show promise not only in the treatment, but even in the prevention of cancer (21, 22).
Test-tube studies suggest that it may decrease the growth, development and spread of cancer at the molecular level. It may also contribute to the death of cancer cells (23, 24, 25, 26).
Piperine also appears to play a role in killing certain cancer cells, which may reduce the risk of tumor formation, while other research indicates that it may also inhibit the growth of cancer cells (27, 28).
One study showed that curcumin and piperine, both separately and in combination, interrupted the self-renewal process of breast stem cells. This is important because this process causes breast cancer (29).
Other studies indicate that curcumin and piperine have protective effects against other cancers, including prostate, pancreatic, colorectal, and other cancers (22, 23, 27, 30).
Digestion Aids
Indian medicine has used turmeric to aid digestion for thousands of years. Modern studies support its use, showing that it can help reduce intestinal spasms and flatulence (31).
Piperine has been shown to improve the activity of digestive enzymes in the gut, which helps your body process food faster and easier (32).
Additionally, the anti-inflammatory properties of turmeric and piperine can help reduce intestinal inflammation, which can aid digestion.
Summary When combined, curcumin and piperine tend to have a greater effect on inflammation, digestion, reducing pain, and fighting cancer.
Safety and dosage
Curcumin and piperine are generally considered safe (32, 33, 34).
There are no official recommendations for consumption of either, and the tolerable upper intake has not been identified.
Some people may experience side effects such as nausea, headaches, and rashes after taking curcumin in high doses. It is therefore important to follow the dosage recommendations on the supplement packaging (35, 36).
The Joint FAO/WHO Expert Committee on Food Additives (JECFA) has set the acceptable dietary intake of curcumin at 1,4 mg per pound (3 mg/kg) of body weight per day, or approximately 245 mg for a dose of 175 pounds (80 pounds). kg) person (37).
In Indian culture, turmeric and black pepper are commonly consumed in tea, often combined with olive oil, coconut oil, honey and ginger.
Since curcumin is fat soluble, consuming it can increase absorption.
However, to fully reap the medicinal benefits of curcumin, it is best consumed as a supplement combined with piperine.
Summary Turmeric and black pepper are considered safe and no serious side effects have been reported. Although they can be added to foods and drinks, supplements generally provide the greatest benefit.
The final result
Turmeric and black pepper each have health benefits, due to the compounds curcumin and piperine.
As piperine improves the absorption of curcumin in the body by up to 2%, combining the spices amplifies their effects.
They can reduce inflammation and improve digestion, especially in supplement form.
If you want to reap the full benefits of turmeric and black pepper, consider blending these spices for the best results.
