Why Turmeric and Black Pepper Are Better Together – Everyday Health

Like turmeric, black pepper contains anti-inflammatory and antioxidant properties, making it potentially helpful for managing inflammatory conditions and reducing free-radical damage.

Why pair black pepper and turmeric? Because piperine helps your body absorb more curcumin, according to Dana Angelo White, RD, the owner ofDana White Nutritionin 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.

If youre interested in using turmeric and black pepper for health benefits, you may want to opt for a turmeric or curcuminsupplementthat 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. Its 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 its been third-party tested for safety by a reliable agency like NSF International, ConsumerLab, or USP. Start by checking out ConsumerLabs 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 youre prone to kidney stones or have an iron deficiency, according to some research.And as with any supplement, check with your doctor first if youre pregnant or breastfeeding, says the Chicago-based registered dietitian Maggie Michalczyk, RDN, owner of Once Upon a Pumpkin.

If youre all set to take turmeric or curcumin supplements and have your doctors approval, just be sure not to overdo it. Though there havent 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. Its recommended to stay within that range.

If youre interested in trying turmeric and black pepper in food form, mix up one of these tasty recipes incorporating the dynamic duo!

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.

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.

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

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 theyre 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 youll likely reap even greater anti-inflammatory and antioxidant benefits by taking a turmeric supplement with added black pepper or piperine. Buy a quality supplement thats 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 youre pregnant or breast-feeding. When in doubt, ask your doctor or registered dietitian for guidance.

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Why Turmeric and Black Pepper Are Better Together - Everyday Health