Turmeric and black pepper supplements: what are the benefits?

Familiar to most cooks as staples in the spice rack, turmeric and black pepper are widely used in our kitchens and increasingly so in our wellness routines. Turmeric is a spice that has a long history of use in both traditional and Ayurvedic medicine; it contains an active compound called curcumin that belongs to a group of protective plant compounds known as polyphenols. As such curcumin has several health benefits – it acts as an antioxidant, protecting the cells of the body from damage, and is anti-inflammatory and anti-bacterial. Curcumin, however is not well absorbed which is where black pepper comes in. Piperine found in black pepper can improve our uptake by as much as 2000 per cent. Piperine also boasts its own benefits helping to relieve nausea and poor digestion and acting as an anti-inflammatory.

The benefits of turmeric and black pepper include:

• Contain protective compounds
• May be anti-inflammatory
• May reduce the risk of chronic disease
• May help manage pain
• May help alleviate indigestion

Discover our full range of health benefit guides and check out our guide on how to get the most out of supplements and what supplements should I take?

How do turmeric and black pepper work together?

Curcumin on its own is unlikely to provide much in the way of benefits because our bodies are unable to absorb it effectively and what they do absorb is broken down relatively quickly and eliminated. When combined with piperine however, curcumin becomes much more effective. There are currently two theories to explain why piperine is so helpful. Firstly, research suggests piperine makes it easier for curcumin to cross the gut wall and enter the bloodstream, from here it is transported to the liver and converted to its active form. Secondly, it’s thought that piperine may slow the breakdown of curcumin, which helps keep blood levels up.

5 potential health benefits of turmeric and black pepper

1. Contain protective compounds

The key compounds in turmeric are called curcuminoids, although much of the praise is given to curcumin itself. Despite being an impressive constituent, curcumin is just one of hundreds of bioactive compounds found in turmeric. Likewise, black pepper contains many active constituents with the most active being the one responsible for its characteristic, peppery taste, piperine.

2. May be anti-inflammatory

Studies comparing the anti-inflammatory properties of turmeric with those of non-steroidal anti-inflammatory drugs (NSAIDs) have shown great promise. Animal studies exploring curcumin’s therapeutic potential as a treatment for arthritis have also been encouraging, as have similar animal studies using piperine.

3. May reduce the risk of chronic disease

The value of plant compounds, like curcumin and piperine, is that they help the body combat the damaging effects of a process called oxidation. Over time, this process may cause chronic inflammation that may lead to age-related conditions like heart disease, type 2 diabetes and cancer.

4. May help manage pain

Initial findings appear to suggest a role for curcumin in the management of pain, although more clinical evidence is needed to explain the mechanism for these findings and to clarify relevant details, such as dosage and effects.

5. May help alleviate indigestion

A recent study looked at the effectiveness of curcumin compared to omeprazole a drug used to reduce excess stomach acid and treat indigestion. The small trial found that patients had similar improvements in their digestive symptoms, whether they were taking tablets containing curcumin or omeprazole – or a combination of both. Further studies are needed to confirm these results and assess longer-term data.

Potential side effects

Generally, considered safe, especially when taken as a culinary spice. Potential side effects may occur if high doses are taken via supplementation and/or these are taken for long periods of time. Symptoms may include nausea, diarrhoea or gastric ulcers, other symptoms may include rash or hives.

Recent reports suggest the use of modified products that are designed to enhance our uptake of curcumin may be linked to liver injury. It is likely there is a genetic component that may make some people more prone to this outcome. Restricting use for a set period and choosing a supplement with a moderate, rather than a high dose may be more appropriate, and as always, discuss any new supplement regime with your GP.

How to take turmeric and black pepper

There is no standard dose for curcumin or piperine and the health effects are likely to be dependent on how you take the spices. Combining turmeric with black pepper and taking them with a meal containing fat, will enhance uptake because curcumin is fat soluble. Similarly, applying low levels of heat for about 15 minutes by cooking with turmeric or taking it as a tea or latte may also improve absorbability. The plant compound quercetin, which is found in berries, onions and grapes has also been proven to enhance absorption. If you prefer to take turmeric as a fresh root, two teaspoons provides about 400mg of curcumin, but this will depend on the age, storage methods and quality of the root.

As a supplement turmeric and piperine tend to come in capsule form and will typically include turmeric powder, black pepper powder and a capsule shell.

Overall, should you take turmeric and black pepper supplements?

Curcumin in turmeric and piperine in black pepper have been shown to have anti-inflammatory, antioxidant and disease preventing properties. That said, the majority of these studies have been performed in a laboratory setting or on animals, there are not yet enough clinical trials to say that supplementing will improve specific symptoms. However, if you wish to try a supplement to assess its effects, check with your GP first.

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If you’re thinking about taking supplementation, please consult your GP or a registered dietitian to ensure you do so without risk to your health.

Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.