Turmeric is a spice that contains curcumin, a compound that contributes to turmeric’s anti-inflammatory benefits. Curcumin has poor bioavailability, though, which means the body doesn’t absorb it very well.
Combining turmeric with black pepper may be beneficial. Black pepper contains piperine, another anti-inflammatory compound that helps boost your absorption of curcumin.
Piperine in black pepper can improve curcumin’s bioavailability—how well the body can take in and use a substance. When bioavailability is high, your body can take in more of the ingredient, which means you’re more likely to notice benefits.
A 2023 study examined the absorption of curcumin, both alone and in combination with black pepper. People who took curcumin with black pepper had better absorption and bioavailability.
Some research suggests that curcumin and piperine supplements—which have higher doses of these compounds than you’d get through food—might offer several benefits. These include:
- Lower inflammation: A meta-analysis showed that curcumin and piperine may reduce levels of C-reactive protein (CRP), a marker of inflammation in the blood.
- Higher antioxidant capacity: Antioxidants protect cells from damage. In a study comparing people who took a combination supplement, curcumin alone, or a placebo, researchers found that people who took curcumin with piperine had enhanced antioxidant effects.
- Better metabolic health: Curcumin and piperine may help lower blood sugar levels. They also improve the body’s response to insulin in people with prediabetes and type 2 diabetes.
- Better heart health: Taking curcumin and piperine for 12 weeks improved blood lipid levels and lowered blood pressure, a 2023 study found.
Curcumin and piperine may work better together to increase both of their benefits.
Benefits of Turmeric
Turmeric or curcumin supplements may help:
- Reduce inflammation and improve inflammatory conditions, such as diabetes, psoriasis, and heart disease
- Prevent or heal oral mucositis, mouth sores and swelling caused by radiation therapy
- Decrease pain in osteoarthritis
- Improve metabolic-associated fatty liver disease (MAFLD)
- Lower high cholesterol
Benefits of Black Pepper
According to some research, black pepper or piperine supplements may help:
- Improve metabolic health
- Improve liver diseases
- Lower high blood glucose and lipid levels
- Improve the body’s response to insulin
- Protect against cancer
- Protect against infections
- Reduce inflammation in heart, gastrointestinal, and nervous system disorders
You may consider eating more turmeric and black pepper or opting for supplements containing their active components. Black pepper and turmeric, as spices, offer small amounts of their active components curcumin and piperine: Turmeric has about 2-9% curcumin. Black pepper has around 6% piperine.
Diet
A few ways to add more turmeric and black pepper to your diet include:
- Make curries: Try adding curry powder, which typically contains both turmeric and black pepper, to soups, stews, rice, and vegetables.
- Drink golden milk: Golden milk recipes call for turmeric and black pepper.
- Add to savory dishes: For example, mixing these ingredients into your salad dressings is a convenient and flavorful way to get more of them.
Supplements
Some dietary supplements commonly contain curcumin in doses of 500-3,000 milligrams. They may also contain 5-30 milligrams of piperine. Some options may have higher doses.
The suggested dosages can vary widely. This depends on the formulas and how well your body absorbs them. Before taking a supplement, talk with a doctor about dosages, forms, duration, and safety.
Dietary supplements can offer higher doses than food sources can, which can lead to side effects or interactions with some medications.
Curcumin may lead to side effects such as:
- Nausea
- Vomiting
- Stomach pain
- Diarrhea
- Constipation
Some research suggests that in very high doses—those significantly above 3,000 milligrams per day—curcumin may also harm your liver, heart, and kidneys.
Piperine’s side effects are not well known. Some studies show it might affect how Tegretol (carbamazepine) works. This medicine is used for epilepsy, nerve pain, and bipolar disorder.
