Turmeric Black Pepper: What it is for and how to take it NutritionFacts.org (2023)

historians gatheredTestto show these peoplefrom a long time ago and from all over the worldthey used herbs, often in ingenious ways. For example, quinine from the bark of quinine was used to treat the symptoms of malaria long before the disease was recognized, and the raw materials of ordinary aspirin have been a popular analgesic for much longer than we have access to. the pills. make machines. Indeed, many pharmacological classes of drugs today involve a prototype natural product that we originally discovered through the study of traditional medicines and the folklore of indigenous peoples.

A plant native to South Asia called Adhatodaforaadumeans "goat" anda littleIt means "don't touch" because it's so bitter that even goats won't eat it.It has compounds that help open our airways. Adhatoda tea, whose leaves contain black peppercorns, is traditionally used to treat asthma. I can understand why tea is made from this plant, but why does it contain black pepper? 1928 scientistsuncoveredwhat South Asians apparently already knew: the addition of pepper enhances the anti-asthmatic properties of the leaves of the Adhatoda plant.

Why Black Pepper with Turmeric?

Turmeric, a spice from India that gives curry powder its characteristic golden color, is so beneficial that my Daily Dozen recommends consuming at least a quarter teaspoon a day. Why should we combine it with black pepper?

important active ingredients

Curcumin in Turmeric

About 5 percent of turmeric spice consists of an active ingredient called curcumin, which is responsible for turmeric's bright yellow color.

(Video) Boosting the Bioavailability of Curcumin

Piperine in Black Pepper

About 5 percent by weight is black pepperIncludesPiperine, a compound that gives the spice its pungent flavor. Piperine is a potent inhibitor of drug metabolism. One way our liver gets rid of foreign substances is by making them water-soluble so they can be excreted more easily. But this black pepper molecule inhibits this process.

How do turmeric and black pepper work together?

An hour after consuming turmeric, we get a small increase in curcumin levels in our bloodstream. We don't see a big increase because our liver is actively trying to get rid of it. Would eating just a quarter teaspoon of black pepper suppress this process? In fact. Adding a little black pepper increases the bioavailability of curcuminshootby 2000 percent, as I explain in more detail in my videoIncrease the bioavailability of curcumin🇧🇷 Even a small pinch of pepper (1/20th of a teaspoon) can significantly increase curcumin levels. And guess what, besides turmeric, it's a common ingredient in curry powder? Black pepper.

Other ways to increase the benefits of turmeric

When we consume curcumin in its complete nutritional form from turmeric root, fresh or dried powder,Pigment absorption is also improved.Natural oils found in turmeric root and turmeric powderextensorthe bioavailability of curcumin seven to eight times. Consumed with fat, curcumin can also be absorbed directly into the bloodstream through the lymphatic system, partially bypassing the liver.

In India, saffron is used only for food.with fat and black pepper. Great! Sadly, she certainly botched her tradition with ghee, which is basically plain butter. that couldto explainIndia's relatively high rate of heart disease despite all the turmeric in its diet.

(Video) Who Shouldn't Consume Curcumin or Turmeric?

What is saffron used for?

What makes turmeric so healthy that it deserves a place in my Daily Dozen?

  • Ulcerative colitis treatment: Curcumin appears to be a promising and safe drug - absolutely no side effects have been reported - forMaintenance of remission in patients with quiescent ulcerative colitis.
  • Lupus Treatment: A quarter of a teaspoon of turmeric has been found to be effective.Treatment of nephritis associated with uncontrollable lupus (SLE)..
  • Osteoarthritis treatment:Turmeric may work as well or better as an anti-inflammatory and analgesic medication. Knee osteoarthritis treatment.
  • Accelerate recovery after surgery:In the weeks following surgery, curumin has been shown to lead to aDramatically reduced pain and fatigue.
  • Alzheimer's Treatment:One teaspoon of turmeric a day can be effective and safe for you.Treatment of behavioral and psychological symptoms of dementia in patients with Alzheimer's.
  • fight cancer:Curcumin has the ability to do this.kill tumor cellsand not normal cells. Furthermore, because it can affect multiple cell death mechanisms simultaneously, cancer cells may not develop resistance to curcumin-induced cell death as easily as most chemotherapy regimens.
  • Improved endothelial function: The effectiveness of curcumin zStrengthening of endothelial functionIt is comparable to that obtained through physical activity. Therefore, regular intake of curcumin may be a preventive measure against cardiovascular disease in postmenopausal women.
  • Prevention of diabetes in pre-diabetics: In a randomized, double-blind, placebo-controlled study of people diagnosed with pre-diabetes in the group receiving curcumin supplements,none developed full-blown diabetesafter nine months. The group saw significant improvements in fasting blood sugar, glucose tolerance, hemoglobin A1C, insulin sensitivity, pancreatic insulin-producing beta cell function (measured in two different ways), and insulin sensitivity. What if you already have diabetes? Same beneficial effects and at a fraction of the dose.
  • Treatment of inflammatory eye diseases: From conjunctivitis (red eyes) to uveitis and a form of low-grade non-Hodgkin's lymphoma, turmeric showsdramatic anti-inflammatory effect.

What are the side effects of turmeric?

I love cooking with turmeric and recommend incorporating it into our daily routine this way instead of taking curcumin supplements, especially during pregnancy.


It takes about 40 milligrams to achieve a 50% contraction of the gallbladder, which prevents the bile from stagnating. If you have a stone blocking your bile duct and you eat something that makes your gallbladder press hard, you might see stars of pain! Patients with biliary obstruction should use caution when consuming curcumin, but for everyone else, these results suggest that curcumin may be effective in stimulating the gallbladder to empty, thereby reducing the risk of gallstones forming in the first place, and eventually , even gallbladder cancer.

kidney stones

Too much turmeric can increase the risk of kidney stones. The spice is rich in soluble oxalates, which can bind with calcium to form insoluble calcium oxalate, which is responsible for about three-quarters of all kidney stones. People prone to the formation of kidney stones should limit their intake of turmeric to one teaspoon a day.

(Video) Is Black Pepper Bad For You?

How Much Turmeric and Black Pepper Should You Take Daily?

With few downsides in culinary dosages and numerous potential health benefits, I suggest looking into ways to incorporate turmeric into your daily diet. I recommend at least a quarter teaspoon of turmeric as part of my daily diet.daily dozenchecklist and season your dishes with black pepper for an added kick and additional health benefits.

How to Take Turmeric with Black Pepper

Just add these seasonings to your favorite soups and stews. They can also be blended with bananas and cashews for a golden turmeric smoothie. Here are two of my favorite recipes that include turmeric and black pepper:

  • Horta Tempeh


I have already addressed the topic of food synergy in previous videos, e.g.Apples and Oranges: Nutritional DiversityyAnti-inflammatory garden variety, emphasizing the importance of consuming a variety of plant-based foods to take advantage of some of these interactions.

The black pepper mechanism reminds me of stories about grapefruit (Tell your doctor if you eat grapefruit) and broccoli (the best detox🇧🇷 A testimonial for himplant power!

(Video) Which Spices Fight Inflammation?

I mentioned briefly the analgesic properties of aspirin. Did you know that they occur naturally throughout the plant kingdom? To seeAspirin levels in plant foods.

In some circumstances, as I discuss in , the wisdom of traditional medicine seems incredible.tomato effect🇧🇷 It can also be dangerous, as you can see intake the lead🇧🇷 Thank goodness for science!

You can find all of our videos on the latest saffron research on ourturmeric theme page.

in health,

(Video) Flashback Friday: Carcinogen Blocking Effects of Turmeric

Dr. Michael Greger


What is the best way to take turmeric and black pepper? ›

How to add more spice (pepper/turmeric) to your life:
  1. Add some pepper and turmeric to scrambled eggs.
  2. Sprinkle these spices on sautéed or roasted vegetables.
  3. Use these spices for extra delicious flavor in soups.
  4. Add them to a salad or salad dressing.
28 Jun 2019

What is turmeric with black pepper good for? ›

Turmeric and black pepper each have health benefits, due to the compounds curcumin and piperine. As piperine enhances curcumin absorption in the body by up to 2,000%, combining the spices magnifies their effects. They may reduce inflammation and improve digestion, particularly in supplement form.

How much turmeric and black pepper should you take daily? ›

One study suggests curcumin, the main active ingredient in turmeric, may boost weight loss in people with metabolic syndrome by nearly 5 percent if you take 800 milligrams (mg) with 8 mg piperine — a compound in black pepper — twice daily for 30 days.

How long does it take turmeric and black pepper to work? ›

The combination of raw turmeric root, black pepper and flax oil makes for a potent shot that your body will thank you for. Simply enjoy one each day for 4-8 weeks to really start noticing the benefits.

Who should not take turmeric and black pepper? ›

Liver disease: There is some concern that turmeric might damage the liver, especially in people with liver disease. Do not use turmeric supplements if you have liver problems. Surgery: Turmeric should be stopped two weeks before a scheduled surgery because of the risk of bleeding during and after surgery.

What time of day should you take turmeric? ›

Turmeric should be taken with meals to help with absorption. It's also a good idea to divide it into two doses taken 8 to 12 hours apart. This will help increase absorption and keep levels steady in the body. Dividing the dose may also help reduce possible side effects.

Does turmeric and black pepper help arthritis? ›

Because of its its anti-inflammatory and anti-oxidative properties, turmeric has been claimed to be beneficial in inflammatory conditions such as ulcerative colitis, rheumatoid arthritis and inflammatory bowel disease.

Does turmeric and black pepper lower blood pressure? ›

But did you know that this golden spice can also have a positive effect on your blood pressure? Yes, Turmeric and blood pressure is a topic that has attracted a lot of active research and many studies have proven turmeric's abilities to control high blood pressure.

What's the best way to take turmeric? ›

7 Ways to Eat & Drink Turmeric
  1. Add it to scrambles and frittatas. Use a pinch of turmeric in scrambled eggs, a frittata, or tofu scramble. ...
  2. Toss it with roasted vegetables. ...
  3. Add it to rice. ...
  4. Try it with greens. ...
  5. Use it in soups. ...
  6. Blend it into a smoothie. ...
  7. Make tea.
1 May 2020

Do you take turmeric in the morning or at night? ›

Most people find success taking turmeric either in the morning to start their day, or at night before bed to combat inflammation from the day's activities. We also recommend that you take turmeric with a meal since curcumin absorption increases when paired with healthy fats.

What are the side effects of turmeric and black pepper? ›

Side Effects Of Taking Too Much Turmeric Or Black Pepper

Some people have reported side effects such as headache, nausea, heartburn, diarrhea, gas, bloating and mouth sores. This can happen if too much is taken at once, which is why we recommend that you take it in moderation.

Is a teaspoon of turmeric a day good for you? ›

In fact, they know that just one teaspoon per day of this “Queen of all spices,” which has been prevalent in natural medicine for some 4,000 years, will help keep inflammation, pain, toxins and even some cancers at bay.

Is it good to take turmeric everyday? ›

The World Health Organization found 1.4 mg of turmeric per pound of body weight is okay for daily intake. It's not advisable to take high doses of turmeric for long periods of time. There isn't enough research to guarantee safety. If you want to take turmeric to relieve pain and inflammation, talk to your doctor.

Should you take turmeric on an empty stomach? ›

According to experts, turmeric water is best consumed in the morning. “Though used both in the morning or before bed at night, turmeric water serves to be the most beneficial when had empty stomach as it helps the body burn excess flab,” Chawla said.

What medications Cannot be taken with turmeric? ›

Taking turmeric supplements may put you at a higher risk of getting kidney stones. Don't take turmeric supplements if: You're taking aspirin, ibuprofen (Advil , Motrin ), or Acetaminophen (Tylenol ). Turmeric may lessen the effects of these medications.

What should you not take turmeric with? ›

Avoid using turmeric together with other herbal/health supplements that can also affect blood-clotting. This includes angelica (dong quai), capsicum, clove, dandelion, danshen, evening primrose, garlic, ginger, ginkgo, horse chestnut, Panax ginseng, poplar, red clover, saw palmetto, and willow.

What are the disadvantages of taking turmeric? ›

Turmeric usually doesn't cause serious side effects. Some people can experience mild side effects such as stomach upset, nausea, dizziness, or diarrhea. These side effects are more common at higher doses.

How quickly does turmeric start working? ›

Unfortunately, turmeric doesn't offer a quick fix, so you'll need to take it daily to notice results. If you were wondering how long it takes turmeric to work, this can vary from person to person. However, you should usually expect to start noticing improvements in around 4-8 weeks when taken daily.

What happens when you start taking turmeric? ›

Turmeric — and especially its most active compound, curcumin — have many scientifically proven health benefits, such as the potential to improve heart health and prevent against Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant. It may also help improve symptoms of depression and arthritis.

When should I not take turmeric? ›

High doses of turmeric could have a blood-thinning effect; if taken on top of prescribed anticoagulants, this could increase the risk of dangerous bleeding. People with liver or bile duct problems should not take turmeric supplements, as they can increase bile production.

Is turmeric and black pepper good for nerve pain? ›

Pain relief

Turmeric and black pepper together create an unbeatable combo for relief from chronic pain - piperine in black pepper activates cellular receptors (TRPV1) that set off an anti-pain reaction in the body which in turn brings about significant relief – even from nerve-related pain.

Does turmeric work for joint pain? ›

Turmeric's main active component — curcumin — is what gives the spice its yellow color. Curcumin has anti-inflammatory properties, making it a potential treatment for a number of health conditions, including reduced pain and increased ease of movement in people with osteoarthritis.

Is turmeric and black pepper good for cholesterol? ›

From these studies, it appears that turmeric mainly affects total cholesterol, LDL cholesterol, and triglyceride levels. One study conducted in rabbits fed a high-fat diet showed that turmeric appeared to lower LDL cholesterol levels and triglycerides, as well as prevent LDL from being oxidized.

Does turmeric help you sleep? ›

From fighting inflammation to supplying ample antioxidants, turmeric does it all. The common Ayurvedic medicinal spice is also widely used to aid in sleep quality.

Can you take turmeric while on blood pressure medication? ›

High doses of turmeric can lower blood sugar or blood pressure, which means people taking diabetes or blood-pressure medication should use caution while taking turmeric supplements. People preparing for surgery should avoid turmeric supplements because turmeric can increase the risk of bleeding.

Is turmeric good for arteries? ›


Turmeric is one of nature's most potent anti-inflammatories, due to a compound called curcumin. This not only reduces arterial inflammation, but also fatty deposits known as plaque, by as much as 26%! That's pretty impressive for a pinch of spice.

How many teaspoons of turmeric should I take a day? ›

The recommended daily dose for turmeric powder is about 3 grams per day, which is equivalent to a teaspoon.

How much turmeric can I safely take a day? ›

“It's safe to take up to 8 grams per day, but my recommendation would be somewhere on the lighter side: 500 to 1,000 milligrams a day for the general population,” says Hopsecger. For optimal absorption, try taking with heart-healthy fats like oils, avocado, nuts and seeds, she adds.

Can turmeric burn belly fat? ›

Seema Singh, chief clinical nutritionist & HOD, Fortis Hospital, Vasant Kunj, told indianexpress.com, “Besides reducing inflammation associated with obesity, consumption of turmeric increases the metabolic rate which helps burn calories faster in the body. Turmeric water or turmeric tea can help you reduce belly fat.

What do you have to take with turmeric to activate it? ›

The best turmeric supplements combine curcumin and black pepper. Adding black pepper can increase absorption of curcumin by 2,000%! The liver actively tries to get rid of the curcumin. By adding even just a pinch of pepper, this helps to suppress this process, allowing curcumin levels in the bloodstream to rise.

Who should not take black pepper? ›

The scientific community recommends against the use of black pepper during pregnancy. Its pungency can cause a burning sensation to the body of the infant (9). In a female mice study, the piperine in black pepper was found to interfere with several reproductive events (10).

What are the 10 serious side effects of turmeric? ›

10 Serious Side Effects of Turmeric!
  • Turmeric May Worsen Acid Reflux. ...
  • It May Cause Stomach Upset and Indigestion. ...
  • May Increase the Risk of Kidney Stones. ...
  • May Lower Blood Sugar Levels. ...
  • May Cause Liver Damage In High Amounts. ...
  • May Interfere With Medications that Slow Blood Clotting. ...
  • High Blood Pressure. ...
  • Increased Risk of Bleeding.
9 Mar 2022

Is black pepper good for high blood pressure? ›

It has been proven that consuming spicy foods from peppers that contain capsaicin can help lower blood pressure.

Is one tablespoon of turmeric too much? ›

Turmeric can be a great part of your diet and doesn't have significant side effects. But in high doses (more than 8 grams or about ½ tablespoon), the curcumin can cause upset stomach, dizziness, and diarrhea.

Does turmeric turn your teeth yellow? ›

Turmeric Spice

The bold deep yellow pigments in this spice can turn your teeth just as yellow over time. Turmeric can also stain anything it touches, so be careful when using it.

Does turmeric Lower Cholesterol? ›

The analysis included 7 eligible studies (649 patients). Turmeric and curcumin significantly reduced serum LDL-C (SMD = −0.340, 95% confidence interval [CI]: −0.530 to −0.150, P < 0.0001) and TG (SMD = −0.214, 95% CI: −0.369 to −0.059, P = 0.007) levels as compared to those in the control group.

How is turmeric best absorbed by the body? ›

Eat With Good Fats

So, by eating the turmeric with good fats, like avocado, olive oil or coconut oil, you're more likely to absorb more of it into your bloodstream. This is also why turmeric is commonly mixed with warm milk—any kind of milk including coconut, cow, almond.

What do you need to take with turmeric to absorb it? ›

Cooking with fats such as coconut oil, or mixing a golden latte or smoothie with full fat dairy, almond or coconut milk will optimise the body's absorption of curcumin. If you are taking a turmeric supplement it is best to take them with meals or choose a supplement which contains a bioavailability enhancer.

What is the correct ratio of turmeric to black pepper? ›

The Best Ratio of Turmeric to Black Pepper

However, a good rule of thumb is generally 1/4 of a teaspoon of freshly ground black pepper to 1 teaspoon of Tumeric powder. This works out to roughly 1:4 for a ratio.

What happens if you take turmeric on an empty stomach? ›

According to experts, turmeric water is best consumed in the morning. “Though used both in the morning or before bed at night, turmeric water serves to be the most beneficial when had empty stomach as it helps the body burn excess flab,” Chawla said.

Who should not ingest turmeric? ›

Although it is safe to eat foods with turmeric, pregnant and breastfeeding women should not take turmeric supplements. Because turmeric may act like a blood thinner, you should stop taking it at least 2 weeks before surgery.

What turmeric can cure? ›

In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system. Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others.

What is the best way to take turmeric for inflammation? ›

The typical study dose of 500 to 2,000 mg of turmeric per day had potential benefits. The exact dose depends on the medical condition. The Arthritis Foundation suggests taking turmeric capsules (400 to 600 mg) 3 times per day. Another option is to take a half to three grams of the root powder every day.

What is the best form of turmeric to take? ›

Turmeric supplements come in a number of different forms. Some are paired with other ingredients to enhance absorption and accessibility by the body. Three formulations that have been tested for superior absorption and used in products we recommend include Meriva, BCM-95, and Longvida®.

What can turmeric not be taken with? ›

Avoid using turmeric together with other herbal/health supplements that can also affect blood-clotting. This includes angelica (dong quai), capsicum, clove, dandelion, danshen, evening primrose, garlic, ginger, ginkgo, horse chestnut, Panax ginseng, poplar, red clover, saw palmetto, and willow.

How much turmeric should you take daily? ›

“It's safe to take up to 8 grams per day, but my recommendation would be somewhere on the lighter side: 500 to 1,000 milligrams a day for the general population,” says Hopsecger. For optimal absorption, try taking with heart-healthy fats like oils, avocado, nuts and seeds, she adds.


1. Spicing Up DNA Protection
2. Turmeric Curcumin and Rheumatoid Arthritis
3. Garden Variety Anti-Inflammation
4. 50 Shades of Greens
5. Live Q&A with Dr. Greger November 2022
6. ABSORB TURMERIC BETTER (increase the health benefits easily)
(Better Habits with Ria)


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