Turmeric and Black Pepper: Benefits and Uses

Turmeric and Black Pepper: Benefits and Uses

The health and wellness industries have been using turmeric and black pepper more and more lately because of their health benefits. Asian spices, black pepper, and turmeric provide many health advantages that contemporary science is now beginning to understand. 

This article covers the health advantages of black pepper and turmeric and provides advice on how to use them most successfully to achieve the best results.

Turmeric and Black Pepper: A Perfect Pair

Sometimes called "Indian saffron," turmeric (Curcuma longa) is a vivid yellow spice. A chapter in Herbal Medicine: Biomolecular and Clinical Aspects claims that turmeric, often used in curry dishes, may help with irritable bowel syndrome (IBS), arthritis, and indigestion, among other medical disorders. 

The principal component of turmeric, curcumin, is largely responsible for its purported health benefits. According to a study published in Foods in October 2017, curcumin may reduce general indicators of oxidative stress, which is caused by overexposure to free radicals present in industrial pollution and cigarette smoke. Curcumin may also contribute to the decrease of inflammation. 

Black pepper has strong peppery qualities when applied alone. To make this highly popular and powerful condiment, peppercorns—the tiny, dried, immature fruits of the black pepper plant—are ground or used whole. According to a study published in Medicinal & Aromatic Plants, peppercorns are used for food flavouring as well as a medicinal ingredient, a preservative, and in fragrances. Like turmeric, black pepper possesses antioxidant and anti-inflammatory qualities that may help to cure inflammatory diseases and lessen the damage that free radicals do. The primary active ingredient of pepper, piperine, has been proven in a January 2018 study in the Journal of Translational Medicine to have the ability to lower inflammation linked to chronic illnesses like Alzheimer's, asthma, arthritis, and chronic gastritis. 

What good is mixing black pepper with turmeric? Dana Angelo White, RD, proprietor of Dana White Nutrition in Fairfield, Connecticut, says piperine increases curcumin's bioavailability. Research that appeared in Planta Medica discovered that when 20 milligrams (mg) of piperine and 2 grams (g) of curcumin were combined, the body absorbed curcumin 2,000 times more. Many times, this phenomenon is referred to as bioavailable. Research published in Medicinal & Aromatic Plants shows that piperine suppresses metabolising enzymes, increasing numerous minerals' bioavailability. Piperine prevents these enzymes from doing their job of breaking down food, medications, and other substances.  

Black pepper in cooking

Even in the current gastronomic world, black pepper is a fantastic element. It is used to preserve or add to food as a flavour. The distinctively hot taste of black pepper is attributed to a chemical substance called piperine. Black pepper's flavour is distinguished from other spices, including chilli peppers, by piperine. The naturally occurring alkaloid piperine also contributes to black pepper's distinctive and robust taste.  

As such, black pepper is added to almost every meal worldwide to enhance taste. Black pepper is an important component of the Indian spice combination garam masala. Dried ginger, cloves, nutmeg, and black pepper are all part of the French spice mixture. Blends of Arabic spices like zhoug, baharat, and berbere heavily use black pepper. Fish is best seasoned with lemon pepper. 

Health benefits of black pepper

Moreover, piperine gives black pepper more taste and various health advantages. 

Black pepper encourages the body to produce piperine, which helps absorb nutrients into circulation more effectively. It is possible that piperine improves the way specific vitamins and minerals are absorbed. Danish physicist Hans Christian Oersted first reported these phenomena in 1819. More specifically, research has shown that piperine inhibits the activity of the enzymes CYP3A4 and P-glycoprotein, which are essential for transporting and processing many metabolites. 

 Piperine makes some vitamins, including selenium and beta-carotene, more effective. It is also an additional helpful instrument for stress management. Through increased release of adrenaline and other catecholamines, piperine can reduce acute stress. Piperine has thermogenic effects that raise the body's metabolic rate and help with weight control. 

Turmeric And Curcumin

Known by most as turmeric, curcuma longa is a flowering plant in the ginger family. It is native to Southeast Asia and the Indian subcontinent and is grown mostly for its extensively used rhizomes in cooking.

Turmeric in traditional cooking

Pungent and somewhat bitter in flavour, turmeric is essential to Middle Eastern, Southeast Asian, and Indian cooking. It smells like mustard. Though it is often used in savoury recipes, turmeric is found in sweet ones, including the Lebanese dessert soup, which uses semolina and almond flour. Recipes for Iranian Khoresh call for cooking onions in oil and turmeric. The Philippines' rice dish kuning is prepared with various spices, including bay leaves, salt, turmeric, and lemongrass. India, meanwhile, uses turmeric plant rhizomes as well as leaves. The leaves are then filled with rice flour and coconut jaggery and steam-cooked. Besides, turmeric has been used to make energising drinks like turmeric latte, referred to as "golden milk," which has become quite popular worldwide.

Traditional ritual uses

Besides, turmeric originated in spirituality. Indian priests and monks who travel across Southeast Asia, spreading their beliefs, carry turmeric, a common item. Meanwhile, animistic rituals use turmeric among Austronesian peoples.

Ayurvedic medicine

Turmeric's healing qualities, as well as its culinary and spiritual value, have long been recognised. Ayurveda, Haridra, Siddha medicine, traditional Chinese medicine, Unani, Persian-Arabic medicine, and other traditional medical systems all depend on turmeric. Although traditional medical systems initially recognised turmeric's therapeutic properties, contemporary researchers have shown some health benefits.


The medicinal powers of curcumin

If one tastes turmeric and likes its warm, bitter, black pepper-like flavour, one credits curcumin. Curcumin is the name of the yellow ingredient that gives turmeric its brilliant colour. Turmeric has unique qualities, and it smells earthy. Moreover, the potent biological component of curcumin in turmeric is the secret to its health advantages. 

It was during the 1800s when Pierre Joseph Pelletier and Henri Auguste Vogel made the first curcumin discovery. Over the years, turmeric has attracted a lot of interest.  It is generally known that curcumin, the primary component of turmeric, has antioxidant and anti-inflammatory properties. Curcumin is beneficial therapeutically for anxiety, rheumatoid arthritis, metabolic syndrome, oxidative stress, and high cholesterol levels. Athletes recover more quickly if curcumin helps manage inflammation and muscle pain. Treating osteoarthritis and itchy skin has shown encouraging benefits when 500 mg of turmeric extracts are given twice daily. Over 700 mg of turmeric extract taken twice daily showed promise in lowering elevated cholesterol levels. 

Another study found that turmeric relieved arthritic pain, just as did ibuprofen. There are analgesic qualities to turmeric. Moreover, research indicates that curcumin has possible therapeutic uses in treating several human diseases, including diabetes, obesity, cancer, and chronic diseases. 


Turmeric and black pepper: Health benefits of this combination

1. Better absorption of curcumin

Curcumin is the main ingredient in turmeric, and many of its health advantages are attributed to it. Piperine is present in black pepper. Piperine makes curcumin more absorbed. The two together help the body absorb enough curcumin.

2. A powerful remedy for inflammation

Black pepper and turmeric contain anti-inflammatory substances. Combining the two produces a chemical with strong anti-inflammatory effects. Wintertime tends to bring on more inflammation, so people eat this all winter long. According to research, it helps prevent arthritis-related symptoms.

3. Boost digestion

This combo improves digestion. Both herbs help to strengthen the gastrointestinal system. Studies have linked black pepper and turmeric to improved digestion. Little amounts of this combination are taken to improve digestion and support the health of the digestive tract.

4. Prevention of Cancer

Both cancer prevention and therapy have promise with curcumin. Its ability to prevent cancer cell proliferation, metastasis, and carcinogenesis has been suggested by in vitro research. It even helps to eradicate malignant cells. Piperine has been shown in studies to prevent the growth of malignant cells. It seems to help specific cancer cells die, decreasing the chance of a tumour developing. The research found that when administered alone or in combination, piperine and curcumin prevented breast stem cells from proliferating. This is important since that is how breast cancer starts. More studies point to curcumin and piperine as potential defences against colorectal, pancreatic, prostate, and other cancers.


Are there any alternatives to turmeric and black pepper?         

Many do not appreciate the strong and potent spiciness of black pepper and turmeric. Therefore, if you like a more subdued food, relax. Go for pills, capsules, or liquid supplements containing turmeric and black pepper to obtain the health advantages of fresh pepper without spiciness. 

In recent years, black pepper and turmeric supplements have gained popularity. Mostly because these components may provide health benefits. Here are some dietary supplements with black pepper and turmeric:

Swanson Turmeric Curcumin with Black Pepper:

The supplement contains black pepper and turmeric, which improve joint health and mobility. The amount of curcumin and black pepper extract in each capsule has been standardised to improve absorption. Turmeric and Black Pepper supplement is an excellent choice for overall well-being.

Gaia Herbs Turmeric Supreme Extra Strength:

Gaia Herbs, a business noted for its purity and potency, makes turmeric to ensure optimal absorption. Supplement contains black pepper extract. This extra strength formula improves overall health and inflammatory response in the body and community.

When buying a turmeric-black pepper supplement, look for standardised extracts, trusted brands, and products that have been independently tested for effectiveness and purity. Finding this vitamin is crucial. Before starting a new supplement regimen, visit a doctor. This information is especially important for those on medication or with long-term health difficulties.

 Another advantage of taking turmeric with black pepper supplements, especially the stronger ones, is the guarantee of a controlled and concentrated dose. As a consequence, the reliability and efficacy of the outcomes are improved. Looking for supplements on this combination? Visit Welzo's huge variety of Turmeric and Black Pepper supplements in affordable prices. 


Why The Combination of Turmeric And Black Pepper Can Boost Health Benefits?

Although curcumin offers several health advantages, one drawback is its low bioavailability. The body absorbs and uses curcumin poorly because of its quick metabolism and systemic excretion.  Piperine in black pepper has been demonstrated to increase the bioavailability of curcumin in turmeric. This suggests that the body absorbs piperine more readily when curcumin and piperine are taken together. St. John's Medical College research showed that the body's absorption of curcumin increased 2000-fold when 20 milligrams of piperine were added to 2 grammes of curcumin. Black pepper and turmeric are the best combination for increasing health benefits. These two foods make a great culinary combination, so people simply integrate them into their diet. Turmeric and black pepper improve the flavour of many basic recipes, such as rice, roasted or sautéed vegetables, soups, salad dressings, mustards, and scrambled eggs.  

How Much Turmeric and Black Pepper Must You Add To Food?

Black pepper

Studies suggest that taking 5–20 mg of piperine daily is usually considered safe. In a study assessing the impact of piperine on curcumin, there were no side effects in healthy human volunteers. As such, black pepper is regarded as safe when taken in the recommended dosages. It is important to remember that piperine and black pepper help prescription medications absorb better. Thus, piperine must always be used as a dietary supplement after consulting with a doctor. 


These days, no particular daily dosage of turmeric is advised. However, studies have linked frequent curry eating, including turmeric, to improved cognitive function. 

Curcumin's safety has been confirmed many times. The European Food Safety Authority, the Joint United Nations, and the World Health Organisation Expert Committee on Food Additives agree that consuming up to 3 mg of curcumin per kilogram of body weight is safe. 

Still, there have been reported negative consequences from taking too much curcumin. Within 72 hours of receiving dosages of 500–12,000 mg of curcumin, research participants experienced headaches, yellow faeces, diarrhoea, and a rash. In another trial, people who took 0.45 to 3.6 grammes of curcumin every day for one to four months complained of nausea and diarrhoea.  

People Also Ask

How does black pepper enhance the beneficial effects of turmeric?

The active compound in black pepper called piperine enhances the absorption of curcumin which is the active compound in turmeric. This combination amplifies the bioavailability of curcumin in the body by up to 2000% and maximizes the resultant beneficial effects as well. Addition of black pepper to turmeric based meals or supplements significantly boosts its efficacy.

Can turmeric and black pepper help with weight loss?

Yes, a combination of turmeric and black pepper indirectly supports weight loss routine. Black pepper boosts the metabolism while turmeric reduces the inflammation linked with obesity. These two functions promote weight loss when followed properly along with a healthy diet plan and workout routine.

What are some of the medical conditions that turmeric and black pepper can help with?

Research on combination of turmeric and black pepper have shown promising results in management of inflammatory conditions such as arthritis, gastrointestinal disorders, and cognitive decline. It is important to consume its combination supplements only upon consultation and recommendation from a healthcare professional.

What is the best way in which turmeric and black pepper can be consumed for maximum health benefits?

Combination of turmeric and black pepper provides added and amplified health benefits. Consuming supplements that contain both of these ingredients or addition of black pepper to turmeric-based meals provided maximum health benefits. Moreover, habitual addition of turmeric to the daily cooking routine provides consistent intake and resultant health benefits of curcumin.



Magnesium-rich black pepper and turmeric have several health advantages. The principal component of turmeric, curcumin, is antioxidant and anti-inflammatory. Among the conditions, curcumin treatment includes metabolic syndrome and arthritis. Regretfully, the low bioavailability of curcumin usually lowers its effectiveness. Piperine found in black pepper improves the absorption of curcumin and its therapeutic effects. Powdered black pepper contains piperine. This combination increases curcumin's bioavailability, antioxidant, and anti-inflammatory properties. Both have been linked to early studies to aid digestion and prevent and treat cancer. Turmeric and black pepper together lead to natural health benefits. One may do this by taking supplements or including the two spices in meals. If a person is supplementing, mainly, get medical advice and use these spices in the suggested dosages to be sure they are safe and effective. Black pepper and turmeric increase health and lower mortality. The rich cultural legacy of these spices and the expanding scientific study of their use may be the reasons for their success.

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