Why You Should Combine Turmeric and Black Pepper

However, there’s an important caveat: In order to achieve the maximum health benefits detailed in research studies, you need to amplify absorption. But how? The most efficient way to do this is by combining turmeric with black pepper.

Turmeric Benefits

Turmeric has several health benefits. Amy Myers, MD, functional medicine physician and New York Times bestselling author of The Autoimmune Solution and The Thyroid Connection, explains that turmeric is a root, or rhizome, with bright, reddish-orange flesh, native to India. “It’s very similar to ginger, with a more pungent flavor,” she says.

Turmeric is brimming with beneficial compounds, including carotenoids, essential oils called turmerones, and active components called curcuminoids. “The most bioactive of those active ingredients is a natural chemical called curcumin,” she explains. Curcumin makes up 90 percent of the curcuminoid content in turmeric, though turmeric is only around 5 percent curcuminoids by weight. “It’s commonly extracted from turmeric and formed into a powder that’s used to make supplements,” she says.

It can also support a healthy insulin response and optimal blood sugar levels, as well as contribute to healthy high-density lipoprotein (HDL, or “good”) cholesterol levels in the body, Myers maintains. “Research also shows that curcumin is one of the most powerful free-radical fighters in the entire world.”

Black Pepper Benefits

Black pepper is a culinary spice with benefits. “Its key bioactive ingredient is piperine, and it offers a wide array of benefits, including potential anticancer, antidiabetic, anti-obesity, and anti-inflammatory properties,” says Jackie Newgent, RDN, Los Angeles–based plant-forward culinary nutritionist and chef.

Why Combine Turmeric and Black Pepper?

Most turmeric and curcumin supplements simply don’t work, because there’s so little curcumin in turmeric, explains Myers. “Even if the supplements do contain the correct bioactive compounds, curcumin has famously poor absorption, biodistribution, metabolism, and bioavailability. What little can be absorbed is almost always metabolized by your liver before it can do any good,” she explains.

How to Take Turmeric and Black Pepper

Turmeric and black pepper can be taken in supplement form. “To ensure you’re getting a high-quality supplement that contains what it says it contains, look for a third-party certification seal on the label, like from US Pharmacopeia or NSF International,” Newgent advises.

However, she does recommend cooking with turmeric and pepper to fully experience this “truly dynamic duo.” Because turmeric is potent, she suggests starting with just a small amount. “I generally go with an optimal ratio of about a quarter teaspoon of black pepper for every teaspoon of turmeric. But that will vary based on taste goals for individual recipe use. At minimum, I suggest always adding at least a pinch of pepper anytime you include turmeric.”

Newgent recommends the following turmeric and black pepper recipes as inspiration:

1. Golden Hummus Roast or grill yellow pepper with extra-virgin olive oil, turmeric, and black pepper, then blend into a traditional hummus recipe.
2. Simple Superfood Sandwich Spread Whisk turmeric black pepper seasoning and a squirt of lemon juice into your mayo of choice.
3. Plant-Based Chickpea Eggs Mash chickpeas with a little chickpea liquid (aquafaba), season with nutritional yeast, turmeric, black pepper, sea salt, smoked paprika, and garlic, and sauté in olive oil.

Dosage

Davis maintains that curcumin is safe even at high doses, up to 1,125 to 2,500 milligrams per day. “In fact, the average person in India eats 60 to 100 milligrams daily as part of their typical diet,” she says. It’s also thought to be safe for long-term use.

“Standard supplemental curcumin and turmeric products are generally considered safe when taken per label directions,” adds Newgent. Just remember that bioavailability varies and tends to be low when not combined with black pepper, so excessive intake can be harmful, she says.

“Unless your healthcare provider has advised you to use these supplements, for most people I suggest focusing on turmeric as a functional culinary spice, keeping its use in your kitchen, not your medicine cabinet,” Newgent says. 

Who Should Avoid It

Also, it is advisable to avoid these supplements during pregnancy or while breastfeeding, says Newgent.

The Takeaway

• When combined, turmeric and black pepper are a dynamic duo, especially for reducing inflammation.
• The piperine in black pepper increases the absorption of curcumin, the active compound in turmeric.
• You can take turmeric and black pepper in supplement form, or reap the benefits by combining the spices together in food.
• Buy a quality supplement that’s been third-party tested for safety, and stick to the dosage recommended on the bottle. Always be sure to check with your healthcare provider before adding any new supplements to your routine.