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The Powerful Combo of Turmeric and Black Pepper

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  Published on December 8th, 2020
  Reading time: 2 minutes
  Last modified April 10th, 2023
Turmeric and black pepper for keto

You’ve heard discussions about the powerfully beneficial effects of turmeric — the golden Indian spice. Studies show turmeric can benefit your health. Pairing turmeric with black pepper might enhance its effects. Here’s why turmeric and black pepper are an exceptional combination. 

Turmeric

Turmeric is renowned in the health and keto realm. This beloved spice grows in Central America and Asia and gives curry its vibrant yellow color. Historically, turmeric has been used in traditional Indian medicine to treat a range of conditions.

Recent research confirms turmeric’s medicinal properties. Curcuminoids are the key compounds found in turmeric. Curcumin is the most active ingredient and the most widely studied. Curcumin is a polyphenol and strong antioxidant with antifungal, antibacterial, and anti-inflammatory properties [1] [2].

A downfall of curcumin is that it isn’t absorbed well in the body. That’s where black pepper comes in.

Black Pepper

Black pepper has an important bioactive compound called piperine — an alkaloid similar to capsaicin, the active component in cayenne pepper and chili powder [3]. Studies show piperine can help relieve headaches, poor digestion, and nausea. It also has anti-inflammatory properties [4] [5] [6].

One of the best benefits of the piperine in black pepper might be its ability to enhance the absorption of curcumin in turmeric [7]. Research shows merging the curcumin in turmeric with the piperine in black pepper boosts curcumin absorption by up to a whopping 2,000%! One study revealed adding 20mg of piperine to 2 grams of curcumin significantly enhanced absorption [8].

Experts theorize a few reasons as to how this occurs. Piperine might make it easier for curcumin to pass through the intestinal wall into the bloodstream [9]. It might also slow down the breakdown of curcumin by the liver and increase blood levels of curcumin [10] [11].

 

Concluding Thoughts

Turmeric and black pepper make a potent combo and they’re generally considered safe. In Indian culture, they’re often consumed in tea and combined with coconut oil, olive oil, ginger, and honey.

Curcumin is fat-soluble, so taking it with fat might enhance absorption [12] [13]. The WHO/FAO Expert Committee on Food Additives (JECFA) set the acceptable dietary intake for curcumin at 1.4mg per pound of body weight per day or an estimated 245mg for a 175-pound person [14].

Mixing turmeric with black pepper is one of the best ways to reap the medicinal benefits as piperine boosts curcumin absorption in the body by up to 2,000%. Consider mixing these spices for best results.

Try this keto turmeric smoothie!

 

Do You Take Turmeric and Black Pepper?

What have you experienced using turmeric and black pepper? Share your most-loved turmeric recipes. 

Steph Green is a content writer specializing in and passionate about healthcare, wellness, and nutrition. Steph has worked with marketing agencies, written medical books for doctors like ‘Untangling the Web of Dysfunction,’ and her poetry book ‘Words that Might Mean Something.’ In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. She continues on her healing journey and enjoys helping others along the way.

References

1.

Nagpal, M., & Sood, S. (2013). Role of curcumin in systemic and oral health: An overview. J Nat Sci Biol Med, 4(1), 3-7. DOI: 10.4103/0976-9668.107253

2.

Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic roles of curcumin: Lessons learned from clinical trials. AAPS J, 15(1), 195-218. DOI: 10.1208/s12248-012-9432-8

3.

Zheng, J., Zhou, Y., Li, Y., Xu, D-P., Li, S., & Li, H-B. (2016). Spices for prevention and treatment of cancers. Nutrients, 8(8), 495. DOI: 10.3390/nu8080495

4.

Meghwal, M., & Goswami, T. K. (2013). Piper nigrum and piperine: An update. Phytother Res, 27(8), 1121-1130. DOI: 10.1002/ptr.4972

5.

Bang, J. S., Oh, D. H., Choi, H. M., Sur, B-J., Lim, S-J., Kim, J. Y., Yang, H-I., Yoo, M. C., Hahm, D-H., & Kim, K. S. (2009). Anti-inflammatory and antiarthritic effects of piperine in human interleukin 1?-stimulated fibroblast-like synoviocytes and in rat arthritis models. Arthritis Res Ther, 11(2), R49. DOI: 10.1186/ar2662

6.

Derosa, G., Maffioli, P., & Sahebkar, A. (2016). Piperine and its role in chronic diseases. Adv Exp Med Biol, DOI: 10.1007/978-3-319-41334-1_8

7.

Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92. DOI: 10.3390/foods6100092

8.

Shoba, G., Joy. D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med, 64(4), 353-356. DOI: 10.1055/s-2006-957450

9.

Kesarwani, K., & Gupta, R. (2013). Bioavailability enhancers of herbal origin: An overview. Asian Pac J Trop Biomed, 3(4), 253-266. DOI: 10.1016/S2221-1691(13)60060-X

11.

Lambert, J. D., Hong, J., Kim, D. H., Mishin, V. M., & Yang, C. S. (2004). Piperine enhances the bioavailability of the tea polyphenol (-)- epigallocatechin-3-gallate in mice. Journal of Nutrition, 134(8), 1948-1952. DOI: 10.1093/jn/134.8.1948

12.

Srinivasan, K. (2007). Black pepper and its pungent principle-piperine: A review of diverse physiological effects. Crit Rev Food Sci Nutr, 47(8), 735-748. DOI: 10.1080/10408390601062054

13.

Chainani-Wu, N. (2003). Safety and anti-inflammatory activity of curcumin: A component of turmeric (Curcuma longa). J Altern Complement Med, 9(1), 161-168. DOI: 10.1089/107555303321223035

14.

European Food Safety Authority. (2010). Scientific Opinion on the Re-evaluation of Curcumin (E100) as a Food Additive. Re-evaluation of curcumin (E 100) as a food additive | European Food (europa.eu)

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