Many of turmeric’s potential health benefits can be attributed to the active compound known as curcumin. Research indicates that curcumin may lower inflammation and improve systemic markers of oxidative stress (a sign of overexposure to free radicals such as those in cigarette smoke and industrial chemicals), according to an October 2017 review published in Foods. Turmeric may sound like an ideal natural health solution, but there’s an important caveat: It’s hard to ingest enough of the spice to reap any of the health benefits that have been seen in research studies. In order to squeeze the maximum health benefit out of turmeric, you have to add another spice to the mix: black pepper (Piper nigrum L). RELATED: 6 Ways to Use Turmeric to Boost Your Health
Turmeric and Black Pepper: A Perfect Pair
Black pepper is a potent spice in its own right. This popular, pungent ingredient is made of ground (or whole) peppercorns, which are the small, dried, unripe fruits of the black pepper plant. In addition to flavoring food, it’s commonly used as a medicinal agent, a preservative, and in perfumes, according to a review published in Medicinal & Aromatic Plants. Like turmeric, black pepper contains anti-inflammatory and antioxidant properties, making it potentially helpful for managing inflammatory conditions and reducing free-radical damage. Research has shown that piperine, the main active ingredient in pepper, may reduce inflammation associated with chronic diseases like asthma, arthritis, chronic gastritis, and Alzheimer’s, according to a review published in January 2018 in Journal of Translational Medicine. Why pair black pepper and turmeric? Because piperine helps your body absorb more curcumin, according to Dana Angelo White, RD, the owner of Dana White Nutrition in Fairfield, Connecticut. A study published in Planta Medica found that pairing 20 milligrams (mg) of piperine with 2 grams (g) of curcumin increased the amount of curcumin that could be absorbed by the body (a concept known as bioavailability) by 2,000 percent. And piperine increases the bioavailability of many nutrients, by preventing metabolizing enzymes (enzymes that are used to break down drugs, foods, and other substances) from doing their job, according to a review published in Medicinal & Aromatic Plants. RELATED: Can Turmeric Help Prevent or Treat Type 2 Diabetes?
Consider Turmeric and Black Pepper Supplements
If you’re interested in using turmeric and black pepper for health benefits, you may want to opt for a turmeric or curcumin supplement that also contains black pepper, as opposed to relying on the ground spices to meet your health goals. The reason: The average portion of curcumin found in the amount of ground turmeric you would use in cooking is pretty minimal, according to the registered dietitian Elizabeth Ann Shaw, RDN, owner of Shaw Simple Swaps Consulting in San Diego. In fact, ground turmeric contains only roughly 3 percent curcumin, according to the third-party supplement testing agency ConsumerLab. Turmeric and curcumin supplements, meanwhile, typically contain 95 percent curcumin and other curcuminoids, according to ConsumerLab. To put that in more concrete numbers, a supplement with 0.5 g of turmeric extract provides roughly 400 mg of curcuminoids, while the same amount of the ground spice provides only about 15 mg. Be choosy about your supplement, though. Cheap supplements may contain fillers like wheat, which could cause allergic reactions, Shaw warns. It’s also important to note that more studies are needed before curcumin or piperine can be recommended for help with any specific health condition. Check with your healthcare provider before adding this or any other supplement to your routine. When you find a supplement, make sure it’s been third-party tested for safety by a reliable agency like NSF International, ConsumerLab, or USP. Start by checking out ConsumerLab’s list of top turmeric and curcumin supplements. And of course, make sure the supplement includes black pepper or piperine on the ingredient list. Turmeric and curcumin supplements with piperine are generally safe, but some populations will have to be especially careful. For example, curcumin in particular may interfere with medications like antidepressants, antibiotics, antihistamines, anticoagulants, cardiac medications, diabetes medications that lower blood pressure, and chemotherapy treatments, according to a review published September 2017 in the Journal of Ethnopharmacology. You may also want to steer clear if you’re prone to kidney stones or have an iron deficiency, according to some research. And as with any supplement, check with your doctor first if you’re pregnant or breastfeeding, says the Chicago-based registered dietitian Maggie Michalczyk, RDN, owner of Once Upon a Pumpkin. If you’re all set to take turmeric or curcumin supplements and have your doctor’s approval, just be sure not to overdo it. Though there haven’t been too many negative side effects reported, one small study published in BMC Complementary and Alternative Medicine found that 7 of 24 subjects experienced side effects like diarrhea, headache, skin rash, and yellow stool after taking curcumin in a range of doses (500 to 12,000 mg). RELATED: Can Too Much Turmeric Pose Side Effects? Your best bet is to get turmeric in smaller doses. “Most studies have looked at 500 to 2,000 mg of turmeric in the form of an extract,” Michalczyk says. “It’s recommended to stay within that range.”
3 Turmeric and Black Pepper Recipes
If you’re interested in trying turmeric and black pepper in food form, mix up one of these tasty recipes incorporating the dynamic duo!
1. 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 also incorporates ginger, cayenne, cinnamon, honey, and vanilla for maximum spice and flavor. Get the recipe at FrontierCoop.com.
2. 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 be set for days. Get the recipe at CotterCrunch.com.
3. Golden Turmeric Tahini Dressing
Shake up your usual salad dressing by blending together turmeric and black pepper. This anti-inflammatory dressing also incorporates tahini and lemon juice for a zesty kick. It also works great as a sauce or dip. Get the recipe at EatingBirdFood.com. RELATED: 8 Flavor-Packed Turmeric Tea Recipes to Try
Summary: Combine Turmeric and Black Pepper for Greatest Benefit
Turmeric and black pepper are powerful, flavorful spices on their own. Both offer anti-inflammatory and antioxidant benefits, which may help ease or prevent inflammatory conditions and lessen free-radical damage. But turmeric and black pepper are even more formidable when they’re paired. Piperine, the main active ingredient in black pepper, enables your body to absorb more of the curcumin in the golden spice. You can try cooking with turmeric and black pepper (check out the recipe ideas above), but you’ll likely reap even greater anti-inflammatory and antioxidant benefits by taking a turmeric supplement with added black pepper or piperine. Buy a quality supplement that’s been third-party tested for safety, and stick to the dosage recommended on the bottle. And always be sure to check with your healthcare provider before adding any new supplements. Approach these spices and supplements with caution if you take any medications, are prone to kidney stones, have an iron deficiency, or if you’re pregnant or breast-feeding. When in doubt, ask your doctor or registered dietitian for guidance.
