What are the benefits of turmeric?

Turmeric has several potential health benefits. It is known for its anti-inflammatory properties and may help reduce inflammation in the body. Turmeric also contains antioxidants that can help protect against oxidative stress and may have anticancer properties. Additionally, turmeric has been studied for its potential benefits in supporting brain health, improving digestion, and boosting the immune system.

What is the role of black pepper in turmeric consumption?

Black pepper is often consumed alongside turmeric because it contains a compound called piperine. Piperine can enhance the absorption and bioavailability of curcumin, the main active compound in turmeric. Consuming turmeric with black pepper can increase the effectiveness of turmeric's health benefits.

Can turmeric and black pepper help with inflammation?

Both turmeric and black pepper have anti-inflammatory properties. Turmeric contains curcumin, which has been shown to have potent anti-inflammatory effects. Black pepper, specifically its active compound piperine, can enhance the absorption of curcumin, making it more effective in reducing inflammation in the body.

Are there any side effects or precautions when consuming turmeric and black pepper?

Turmeric and black pepper are generally considered safe when consumed in moderation as part of a balanced diet. However, some individuals may experience mild side effects such as gastrointestinal discomfort or allergic reactions. It's important to consult with a healthcare professional before taking turmeric or black pepper supplements, especially if you have any underlying health conditions or are taking medications.

How can I incorporate turmeric and black pepper into my diet?

There are various ways to incorporate turmeric and black pepper into your diet. You can add turmeric powder and black pepper to your meals and recipes, such as curries, soups, and stir-fries. Another option is to make a turmeric and black pepper tea by mixing the two spices with hot water and optionally adding other ingredients like ginger or honey for flavor.

Is there any scientific evidence supporting the benefits of turmeric and black pepper?

There is growing scientific evidence supporting the potential health benefits of turmeric and black pepper. Many studies have investigated the anti-inflammatory, antioxidant, and other therapeutic properties of curcumin, the active compound in turmeric. Piperine, found in black pepper, has been shown to enhance the absorption of curcumin. However, more research is needed to fully understand the effects of turmeric and black pepper on human health.

Curcumin And Piperine – The Perfect Combo

by Rick Kaselj · Published January 18, 2022 · Updated September 20, 2024

Last updated on September 20th, 2024 at 07:32 pm

People have used turmeric, known as the Indian saffron or golden spice, for thousands of years as a spice and medicinal herb in India, Asia, and Middle Eastern countries. Turmeric alone can provide a long list of health benefits and may be the most effective nutritional supplement. Indeed, Turmeric and Black Pepper have a lot of benefits as you read more below.

Curcumin is a discreet bioactive compound giving a bright color and acts as the main active component of turmeric. Curcumin is a polyphenol – a potent antioxidant with anti-inflammatory, antibacterial, and anti-fungal properties. As it turns out, despite the proven health benefits of turmeric and black pepper to the human body, the main issue that lingers with Curcumin is that it is not well absorbed in the bloodstream. As a result, you could be missing out on its advantages.

Turmeric Health Benefits

A lot of high-quality research shows turmeric (Curcumin) has significant health benefits for the body and brain.

1. Anti-Inflammatory

Curcumin found in turmeric has powerful anti-inflammatory properties. Several studies have shown that turmeric can reduce inflammation. This anti-inflammatory ability help those with arthritis as it helps repair damaged tissues in the body.

2. Cancer Fighter

Studies show that turmeric and Curcumin have cancer-fighting properties, including breast, lung, prostate, and colon cancers. It can contribute to the death of cancerous cells, reduce angiogenesis (growth of new blood vessels in tumors) and reduce metastasis (spread of cancer). This leads to many changes on the molecular level that could help prevent and even treat cancer.

4. Brain Booster

Scientists discovered that Curcumin helped improve the memory performance of adults without dementia. Due to Curcumin's antioxidant properties, less inflammation in the brain leads to better thinking and reasoning ability.

5. Pain Relief

People living with arthritis especially know the spice for relieving pain.

6. Digestion Friendly

Turmeric helps keep the digestive system running smoothly because of its anti-inflammatory properties. It can also help with Irritable Bowel Syndrome (IBS), which causes many digestive issues, such as bloating, stomach pain, and diarrhea.

7. Improves Liver Function

The antioxidant properties of turmeric are so powerful they can help stop toxins from damaging the liver further.

Turmeric's most active compound, Curcumin, has proven science-based health benefits, precisely its anti-inflammatory and antioxidant properties. Unfortunately, these benefits are often not fully fulfilled because of Curcumin's poor bioavailability or absorption in the bloodstream.

Improving Curcumin's Bioavailability

To improve curcumin absorption and bioavailability, piperine is the key. Piperine is the main active component of black pepper and is also a spice widely used worldwide. It is responsible for black pepper's rich flavor. Piperine helps the Curcumin become more bioavailable, or in other words, more easily absorbed by the body.

Curcumin's limited bioavailability is due to its low solubility in water. The digestive enzymes in the stomach, intestines, and liver are responsible for eliminating the Curcumin and metabolizing it to be excreted before it is soaked up and utilized inside the body. When the body ingests Curcumin, it gets metabolized before it is absorbed into the bloodstream. Piperine's task is to inhibit the process of metabolizing the Curcumin to be passed and protect it from the different digestive enzymes that are working hard to eliminate it from the bloodstream.

Piperine undoubtedly boosts the absorption of Curcumin and has no reported adverse side effects. Research shows that piperine increases the absorption of Curcumin by 2000%.

Black Pepper

Besides helping Curcumin become absorbed into the blood, black pepper has many other health advantages. Black pepper contains anti-inflammatory and antioxidant properties, making it potentially helpful for managing inflammatory conditions and reducing free-radical damage.

Some of the health benefits of black pepper are as follows:

A. Anti-Inflammatory

Although existing studies are not yet fully established in humans, the piperine found in black pepper effectively fights inflammation.

B. Antioxidant

Antioxidants fight free radicals and unstable molecules that damage our cells. The piperine in black pepper has potent antioxidant properties that help prevent or delay the damaging effects of free radicals.

C. Improves Blood Sugar

Studies showed that there was an improvement in insulin sensitivity and improvement in blood glucose. However, it is unclear if the black pepper alone was responsible for the positive effect on blood glucose as there were other plant compound combinations in the study.

D. Improves Brain Function

In animal studies, the researchers reported improved brain function among the test subjects. It has demonstrated potential benefits for symptoms related to degenerative brain conditions like Alzheimer's and Parkinson's disease. Yet, researchers still need to conduct human studies to confirm the claims.

Must-Try Combinations

As the king of spices, black pepper has undoubtedly made a mark in every kitchen and is likely part of everyone's daily cooking. Cooking with turmeric, freshly ground black pepper, and oils together is a great combination to increase the absorption of Curcumin and reap the optimal benefits that turmeric can provide. Below are some recipes that are worth trying.

Golden Turmeric Tahini Dressing

Blending turmeric and black pepper is one way of restructuring your sauces or dips. This anti-inflammatory dressing also incorporates tahini and lemon juice for a zesty kick. It also works great as a sauce or dip.

Turmeric Oven Scrambled Eggs

Add turmeric and black pepper to oven-scrambled eggs for a new twist on a breakfast classic. The two spices kick up the flavor a notch without adding unnecessary fat, salt, or sugar. Plus, you can make a whole dish of these bright yellow eggs ahead of time and set it for days.

Black Pepper and Turmeric Latte

One of the easiest ways to get a feel for the taste of turmeric and black pepper is to blend the two into a latte, and this tasty drink is a snap to make. In addition to turmeric and black pepper, it incorporates ginger, cayenne, cinnamon, honey, and vanilla for maximum spice and flavor.

Turmeric and Black Pepper Roasted Cauliflower

Sprinkle your cauliflower with turmeric and black pepper as your main spices, and roast it.

Side Effects

Curcumin with piperine can have many health benefits but can be risky if taken in large doses. While Turmeric and Black Pepper have benefits, there is also some mild side effects which include:

Upset stomach, dizziness, acid reflux, headache, and diarrhea
Turmeric acts as a blood thinner. Thus, do not consume large doses if you are taking blood-thinning medications or have bleeding disorders.
Turmeric can stimulate contractions; however, pregnant women can still eat foods that use turmeric as a spice but must avoid turmeric supplements. These supplements can stimulate pre-labor contractions that might cause complications.

Dosage

Curcumin and piperine are generally considered safe. Scientists have not yet set official recommendations surrounding maximum tolerable intakes. Still, The Joint FAO/WHO Expert Committee on Food Additives (JECFA) has assigned the acceptable dietary intake for Curcumin as 1.4 mg per pound (3 mg/kg) of body weight per day, or approximately 245 mg for a 175-pound (80-kg) person.

Naturally, daily food consumption can't provide 1 gram of Curcumin per day, so to fully reap the benefits of turmeric, you may want to consider a supplement combined with piperine. Piperine enhances Curcumin's effect on the body by about 2000%. Before adding curcumin supplements to your diet, consult your doctor, especially if you are taking other medications or have existing health conditions.

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Rick Kaselj

Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.

Curcumin And Piperine – The Perfect Combo