Turmeric & Black Pepper: Why They’re Better Together
Turmeric offers numerous wellness benefits for the body and mind, largely attributed to its antioxidant compounds known as curcuminoids, researchers suggest.
Turmeric contains three curcuminoids: curcumin, demethoxycurcumin, and bisdemethoxycurcumin, with curcumin being the most active and potent. You can read more about curcuminoids here: Turmeric vs Curcumin: What’s the Difference?
Unfortunately, the body doesn’t efficiently absorb curcumin when consumed alone. Therefore, to maximize the benefits from your turmeric or curcumin supplements, it's essential to enhance this superfood spice's bioavailability.
How to Increase Turmeric Bioavailability
To enhance your body's absorption of turmeric, you can do two things. Since curcumin is fat-soluble, taking turmeric supplements with a fat-containing meal can improve absorption. Additionally, combining turmeric and curcumin with black pepper can further increase their bioavailability.
Why Does Black Pepper Enhance Turmeric Bioavailability?
Black pepper contains a substance called piperine, which studies have shown can increase the bioavailability of turmeric’s antioxidant compounds by up to 2000%.1 Piperine boosts turmeric's benefits by making curcuminoids more accessible to the body, primarily through enhancing digestion.
Initially, piperine facilitates the absorption of beneficial turmeric compounds by easing their passage through the intestinal walls into the bloodstream.2 Subsequently, piperine slows the metabolic breakdown of curcumin, prolonging its presence in your system and increasing its bioavailability.3
Additional Benefits of Piperine & Black Pepper
Turmeric is not the only beneficiary of piperine. This black pepper extract can enhance the bioavailability of various other nutrients and compounds. You can also obtain piperine supplements to use alongside other dietary supplements or whole foods as a naturally-sourced and clinically-validated enhancer of nutrient bioavailability.
The utilization of black pepper for health and wellness dates back to Ayurvedic traditions, where it was employed to stimulate appetite and support respiratory and cardiovascular health.4 Black pepper is also abundant in vitamins, minerals, and antioxidants. Thus, using the pepper grinder at the dinner table not only adds flavor but also taps into a long-standing wellness tradition.
Turmeric Supplements with Black Pepper
If you have been exploring the market for the best turmeric supplement, you might have noticed that many turmeric supplements include black pepper in their formulations—and now you understand why! Black pepper is a prime method to boost bioavailability and maximize turmeric's benefits.
Interested in learning about more excellent turmeric combinations? Explore Turmeric & Boswellia: The Perfect Joint-Health Duo, and Turmeric with Tart Cherry: Your Winning Antioxidant Combo.
About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products
Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take control of their health by finding the balance between pleasure and nourishment in food.
Her philosophy is that you should take care of your body because it’s the only permanent home you have. This belief inspired her to pursue a career in nutrition and eventually led her to BubbForest Health.
Sources:
1 Shoba, et al. Planta Med. 1998 May;64(4):353-6. doi: 10.1055/s-2006-957450.
2 Kesarwani, et al. Asian Pac J Trop Biomed. 2013 Apr; 3(4): 253–266. doi: 10.1016/S2221-1691(13)60060-X
3 Is Turmeric Only Effective with Black Pepper? Consumer Lab. https://www.consumerlab.com/answers/is-turmeric-effective-only-when-combined-with-black-pepper/turmeric_black_pepper/
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease
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