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Scientists have been studying the yellow spice turmeric and its primary component curcumin for more than two decades. They have found evidence that it has anti-inflammatory, antioxidant and anticancer activity. In tissue culture, curcumin protects brain cells from damage (Evidence-Based Complementary and Alternative Medicine, July 12, 2022). Unfortunately, turmeric’s benefits are not apparent in every clinical trial because of problems with absorption. Could black pepper help overcome that obstacle?
Black Pepper Makes Turmeric’s Benefits More Available:
Q. In a recent column, you didn’t mention how black pepper might aid absorption and improve turmeric’s benefits. I was surprised, since there seems to be credible research indicating a significant effect.
A. You are correct that there is quite a bit of evidence supporting the use of black pepper with turmeric. The active ingredients in turmeric with anti-inflammatory activity are called curcuminoids. We do not absorb them well from our digestive tracts.
That’s where piperine from black pepper comes in. This compound dramatically increases intestinal absorption of curcumin (Cancer Research and Treatment, Jan. 2014). As a result, some commercial supplements are formulated with both curcumin and piperine.
Should Your Turmeric Supplement Contain Black Pepper?
Q. I have read that turmeric may help prevent Alzheimer disease, so I’ve been taking it for several years. From what I read online, turmeric needs black pepper to activate the ingredients in it. I’d never heard of this before.
Although I buy turmeric online, I have not seen any mention of black pepper. Have you ever heard of this?
My late husband died from senile dementia and I want to avoid that if at all possible.
A. Curcumin and other active ingredients in the Indian spice turmeric have a range of benefits, including antioxidant and anti-inflammatory activity. For years, researchers have been actively investigating their use against cancer, arthritis, prediabetes and Alzheimer disease (Phytotherapy Research, Apr., 2014).
Boosting Bioavailability:
Clinical trials have been disappointing, however, since curcumin is not very soluble and doesn’t get into the bloodstream easily. Turmeric’s benefits should become more available paired with piperine from black pepper or with phospholipid formulations (Current Drug Discovery Technologies, Sept. 2009).
ConsumerLab.com has tested several turmeric and curcumin products. They recommend taking such supplements with food containing a little fat to improve absorption.
In addition, ConsumerLab.com discusses the merits of Bioperine (piperine) as an additive and of BCM-95, curcumin formulated for increased absorption.
Meriva and CurcuWin are novel curcumin formulations that appear to greatly increase the amount of curcumin that gets into the bloodstream (Nutrition Journal, Jan. 24, 2014). NovaSol and Longvida might be even better.
We wrote recently about an advance in making a curcumin formulation that should make it far more useful for a variety of ailments, not just Alzheimer disease.
Learn More:
You could also learn more about the benefits and risks of curcumin and other natural anti-inflammatory products from our eGuide to Alternatives for Arthritis. Those primarily interested in preventing dementia may wish to listen to some of our interviews on that topic:
Dan
I listened to a webinar from 2019 where Dr. Geo ND of New York mentioned that piperine interferes with the Glucuronidation pathway which detoxifies the body of xenoestrogens. I most likely made a mess of that spelling.
Terry Graedon
YOu are correct that it interferes with glucuronidation: https://pubmed.ncbi.nlm.nih.gov/17999464/
Not sure that xenoestrogens are affected, though.
Brian
Bioavailability has my fullest attention. Healthy gut and digestion make bioavailability a certain benefit. A chart with the biologic cause and effect would be an asset telling consumption and absorption. Food and spices sure make for the best consumer results. Let’s Get Healthy.
Will
Any info on lipisomal turmeric compared to turmeric with bioperine?
Klara
For me, turmeric is a magic potion. When my father was in his 80s, he walked very bent over. He insisted that his back didn’t hurt. He just found it hard to stand up straight. When I hit my 80s, I experienced a stiffness in my lower back going all the way across my hips that made it very hard for me to stand up straight. Like my father, it didn’t hurt. I read in the People’s Pharmacy that turmeric can help arthritic stiffness as well as pain and inflammation. With nothing to lose, I picked up a bottle of Turmeric in the baking aisle of the grocery store. I put 1/4 teaspoon of it in a glass of milk and drank it. I woke up the next morning with absolutely no stiffness in my lower back. I now take 1 500mg capsule of turmeric every day. Sometimes I feel a little stiffness as the day wears on, but I have no trouble standing up straight. Like I said, It’s magic.
Monthan
Paisley, Scotland
Have been taking Green Tea with Turmeric and ground Black Pepper for 2 months and the Uveitis in my eyes has totally settled down
Ron
Central New Mexico
It’s very nice to see black pepper getting it’s due for it’s role …. it’s KEY role in better absorption of turmeric/curcumin products.
But just try to find out the ratio of piperine to turmeric. It’s as tho it’s been black listed from the internet.
Could it be that nearly any amount of black pepper would do the trick? It’s time to do some trials on your own. None of these products is dangerous in realistic amounts.
I’d be most pleased to hear if anyone has a ratio that seems to be working for them.
If you cap your own 10% black pepper should let you know if anything is happening.
I’ve seen claims of 2k percent increase in potentiation. That would be nice since the price of curcumin has been ravaged by corporations jumping on the wagon. Something they are sooooo good at. I very much doubt those claims but 100 % increase would be dandy.
Christina
NJ
Does heating the tumeric and black pepper combination work better if warm? I currently add both to my breakfast smoothie which is made with 1%milk and ice.
Christina
NJ - New Jersey
Correction : does CONSUMING the tumeric/pepper combo warmed up improve results
Mark
Placerville ca
If you are making your own combination what is the Ratio between the 2 compounds
Dianne
Hearne, Texas
I am going to try the actual turmeric spice & add black pepper to it instead of taking a pill. I think that the spices will be much better than the pills.
Christina
NJ - New Jersey
I too am using the actual spices, but do not know ratio either. Until I learn otherwise I am using equal amounts.
Debbie
California
I am a, 2-time, bone marrow transplant patient at City of Hope, in California. Since my transplants, I’ve developed Graft vs Host Disease, which is when the “donor stem cells” attack the patients body. This disease has affected my eyes, skin, muscles and joints.
At my clinic appointment today, my nurse practitioner told me that several of the GVH patients that she sees, have had great relief from this type of GVH pain. Does anyone have any experience using Turmeric w/ black pepper for the treatment of GVH? If so, how long did it take before the pain began to subside? My muscles and skin are getting so hard and tight that mobility is becoming more difficult.
Thanks, in advance, for your help.
Margaret
Ireland
I’ve taken half a teaspoon of tumeric with some freshly ground pepper every day for a couple of months. The results are astonishing. My chiropractor is shocked. No more back pain, inflamation gone. It’s the best thing ever. Far better than painkillers.
Lynn W
Florida
Turmeric Users Facebook page posts a recipe for Golden Paste developed by a doctor in Australia for humans and animals. It includes Turmeric, freshly ground black pepper and a good oil – they use coconut or olive. It is heated slightly to melt and combine, then poured, cooled in doses.
Interesting to check out
Esther
usa
That’s amazing, Margaret!
Sue
Olean NY
A friend of mine has Ehler-Daniels Syndrome, a deterioration of collagen and failure to make healthy collagen disorder. Is anyone familiar with this disorder? Has anyone used turmeric or turmeric and black pepper to help with the symptoms? She suffers from pain, weaknesses, and many other symptoms. I am hopeful to find her some relief. Thanks.
Jamam
England uk
Hello, being of Asian decent (Pakistan), turmeric is a regular part of our daily diet, as it is added to all curry recipes, along with other spices, such as chillies, cumin, coriander (dry and fresh). Garlic is a also an integral part of our cooking. So I guess guys you need to start eating curries more regularly!! By the way cardamon is also added to Pakistani tea, to give more flavour (also healthy).
Esther
You are absolutely right, Jamam! A world-renown oncologist (cancer specialist), Dr. Dwight McKee (cancer specialist) says “a curry a day keeps the oncologist away”!
Gisela
Namibia
I am not sure if I am not taking the right dose of turmeric, but lately I am very itchy without any sign of a rash. I bought the bottle that reads non irradiated. Did someone experience the same?
Bonnie
South Park, Colorado
Looking for best ratio for 95% piperine powder to 95% curcumin powder. Is a ratio of 1 part piperine to 4 parts curcumin sufficient? Or should piperine be increased to a ratio of 2 parts piperine to 4 parts curcumin. I use turmeric and black pepper in my green drinks daily with some success in relieving joint pain, but supplements are expensive and I am not sure I trust “proprietary blends” which tell you nothing of purity or maximum effectiveness. Am looking to purchase the 95% pure powders online and making my own proprietary dosage to get the maximum benefits for my money. I would certainly appreciate any input on the subject as I have thus far been unable to locate an answer in numerous hours of research on the internet. Many thanks!!
Sebastian DeBergerac
San Diego, CA
Bonnie: I am looking for the same information — have you gotten any replies? I buy powdered Tumeric by the lb from frontiercoop.com for about $16.00. I purchased “The Capsule Machine” CapsuleConnection.com and make my own capsules. . .
Dawn Isaacs
Cape Town South Africa
I have just started taking the tumeric with ground black pepper with cold milk and is looking forward to see the results or benefits there-of as I have been diagnosed with having Fibromyalgia / Osteoarthritis and suffer much pain. Just yesterday a lady at a butcher told me that it helps with Vitiligo as it cured her son. She still gives him a half teaspoon of tumeric with cold milk first thing in morning and last thing at night. I’m excited, as I have vitiligo too. Can’t wait to see the white marks in face and neck disappear. Will keep you posted.
Parameshwara
india Bangalore
We are regularly using turmeric, black pepper in our food preparation. We some time prepare a decoction called “kashaaya” which consists of turmeric, black pepper, onion, jaggery and water.
2 teaspoon full of turmeric powder is added to 300 ml of water. Around 10 black pepper is taken and powdered by crushing and this is also added to the water. One medium sized onion is taken and sliced to small size and added to the water. jaggery to one’s taste.
All are mixed together and heated till the quantity reduced to half.
Now filter the decoction to a Cup and can drink like tea.
This turmeric tea is ideal for most of the seasonal fever, body pain, stuffy nose, head ache, and prevention of so many decreases if taken regularly. it develops immune system in the body.
Shiv
USA
For crossing the brain blood barrier – taking Longvida-type curcumin is perhaps the best. There are multiple brands with this kind, I think Nutrivene is one of the cheaper ones.
You should try at least 1 gram (2 capsules) a day, if you are able to afford it, do it twice daily. Also I recommend going for Bioperine pills with it OR taking it with a teaspoon of organic black pepper to make the highly bioavalable turmeric even better absorbed. (Ideally take it with Omega-3 fat from whole fish oils, this is good for your brain health as well – at least 1-2 grams of EPA and DHA each from fish/algae sources or half a gram from krill oil; if taking fish oils, I’d recommend a teaspoon of extra virgin cold pressed/first press olive oil to improve absorbtion, no need for using this with krill oil).
You CAN also try BCM-95 types of curcumin (with Longvida types) – generally both these kinds of curcumin will leave different profiles of free curcumin in the blood. Try to get at least 2-4 grams of curcumin into your system each day.
I’d recommend taking an avocado each day for healthy fats and potassium to add “living fats’ into your diet.
Finally, focus on anti-oxidants and alkalizing foods or supplements. Do it all judiciously – and the chances of dementia, etc, may reduce.
You are recommended
Tracy
New Zealand
Thank you for including citations from research studies. All to often this ‘voodoo’ nutritional information is not based in any validated studies. Anyone who ‘thinks’ something is true should do a little research to see if it is actually proven and not just hyped by someone who is selling a supplement or has some other agenda.
Charlotte Sterner
United States
I thought Tumeric can thin blood and those on a blood thinner should use it with caution. Is that true?
N. Mims
Fort Worth, TX
I have been using a seasoning mixture sprinkled, liberally, on most of my foods for years (meats, poultry, fish, vegetables, eggs, etc). It consists of a mixture of Turmeric, Garlic Powder & Black Pepper–equal parts of each ingredient–mixed together and put in a shaker bottle (reused a spice bottle with larger holes). I believe the recipe was featured several years ago on the Dr. Oz show, as part of a Heart Healthy segment. I find this an easy and tasty way of including Turmeric in my daily diet.
celeste
Dayton tx
I would like to know how much pepper per 500 mgs of turmeric is needed, please.
lou g
San Antonio
I recently bought a bottle of Turmeric Curcumin. One of the ingredients is bioperine. I won’t know until I’ve tried it awhile, but it seems to have what People’s Pharmacy suggests is a good way to absorb the turmeric.
Sam
USA
Do we know the numbers – how much do these additives increase availability of cucurmin? Would doubling or tripling the amount of turmeric we consume achieve the same result?
PAMELA
Seattle
I have been taking turmeric for about a year. There is no pepper that I can find in the formulation. I’m awaiting the result of a CRP test that measures inflammation. I did notice, almost immediately after starting turmeric, that it produced almost clockwork regularity. I had to reduce the dosage from the recommended three tablets per day to just one. For that reason alone, I love the stuff!
Elisabeth Jezierski
United States
I thought I was subscribed. Perhaps this notification was not intended for me.
gene
new york
The cave man some how knew what plants & roots etc to take when needed. Natural is best thank you.
EdistoEdd
Cola, SC
What was a typical lifespan of a typical ‘caveman/woman’?
cpmt
ah, I forgot to mention that it should be used with some kind of fat, oil, or butter or… to be disolved. used in soups, meat dishes, vegetable dishes etc. cooked with some fat.
cpmt
Yes I heard that more than a year ago. as well as garlic should be cut and let stand for 5 to 10 min. before using it. Other spices and herbs combine to help get the benefits.
Judith Vera Barra
United States
There is an Indian drink that uses both turmeric and black pepper that, in my opinion, is tastier than taking just capsules. It’s especially nice during the winter because it’s warm. Put a spoonful of honey, a teaspoon or two or turmeric, one cardamom pod and a sprinkle of black pepper (preferably from a pepper grinder) into a glass of milk (I use soy milk) and heat it in the microwave. Stir well to mix and enjoy. Wonderful before bed, healthy and delicious!
Sally
NJ
Do the turmeric & black pepper need to be taken together or is using black pepper at dinner & taking the Turmeric later satisfactory?
Vicki
Please notify me of updates on turmeric and black pepper studies.
K Frost
What about cooking with tumeric? Should one include black pepper? How much? Thanks.