Turmeric and Black Pepper: Why They Work Better Together
Why turmeric and black pepper work better together, their temperament in traditional medicine, how to use them and who should be careful.
The combination of black pepper and turmeric is regarded as one of the most valuable pairings for health. Most of turmeric’s benefits come from compounds called curcuminoids, above all curcumin. Curcumin is turmeric’s main active compound and also gives it its yellow colour. It is a polyphenol with strong antioxidant and anti-inflammatory activity, and it also has antibacterial and antifungal properties.
Black pepper owes its sharp, aromatic taste mainly to piperine, which also has anti-inflammatory and antioxidant properties. Black pepper also provides manganese, iron, potassium, vitamin K and fibre.
Piperine is traditionally used to ease nausea, headache and digestive complaints. Curcumin on its own is poorly absorbed into the bloodstream, but piperine slows its breakdown: in one well-known study, taking piperine with curcumin increased curcumin’s bioavailability by about 2000% (twenty-fold).
Many brain disorders, including depression and Alzheimer’s disease, are linked to low levels of BDNF (brain-derived neurotrophic factor). Laboratory and early clinical studies suggest curcumin can raise BDNF, which is one reason it is being researched for age-related brain decline, memory and mood.
Curcumin’s anti-inflammatory effect is strong enough that some small studies have compared it to common anti-inflammatory drugs for joint pain. Turmeric is therefore used to support people with arthritis, a condition marked by inflammation and joint pain.
Together, curcumin and piperine make a strong antioxidant and anti-inflammatory pair that may help reduce discomfort and pain. Black pepper also improves the absorption of several nutrients, including some vitamins. Used in balanced amounts in food, this pairing can be part of a diet that helps protect against problems such as insulin resistance, bloating, fatty liver, high LDL cholesterol and weight gain.
Temperament of black pepper and turmeric
Black pepper and turmeric are both hot and dry, and in traditional medicine they are very effective against phlegm (balgham) conditions in organs such as the respiratory and digestive systems, the muscles and the joints.
- Used together they warm the body; used correctly they give the body the warmth it needs, but used without balance they can cause excess heat.
- Added as spices to most dishes, they make food lighter and easier to digest.
- They help dry excess moisture in the body, but too much can harm people with a dry temperament.
Traditionally this pairing is used for indigestion, bloating, loose stools and respiratory complaints. With black pepper, turmeric is also considered beneficial for nervous complaints, and chewing them with raisins is said to clear excess moisture from the brain and stomach.
Mixed with honey, the pair is traditionally used to help clear mucus in chest pain, shortness of breath, asthma and throat irritation caused by excess phlegm. In traditional medicine it is also used for weakness and slackness of the limbs, excess moisture in the kidneys, cold and moist conditions, spasms and “cold” fevers. It warms the body, improves circulation and eases rheumatic and arthritic pain, especially in winter when symptoms tend to get worse.
Grilled meat and protective spices
Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) form when meat, fish or chicken are cooked at high temperatures, for example frying or grilling directly over a flame. They are mutagenic, meaning they can damage DNA and may increase cancer risk. PAHs also form when food is smoked, and are found in cigarette smoke and vehicle exhaust.
Traditional advice is to mix black pepper and turmeric with a natural fat, such as sesame oil, ghee, coconut oil, tail fat or olive oil, and add it to cooked meat. Research suggests that spice marinades containing turmeric and black pepper, applied before grilling, can reduce the amount of HCAs that form, and the fat helps the spices to be absorbed.
Both piperine and curcumin dissolve in fat, so combining them with a fat (and fresh lemon juice) helps their absorption and that of other nutrients in the meal. As part of a balanced diet this supports the digestive, immune and nervous systems.
Who should be careful
- Blood thinners, diabetes medicines and others: turmeric can increase the effect of anticoagulants and blood sugar medicines, and piperine changes how the body absorbs many medicines. Ask your doctor if you take regular medication.
- Gallstones or bile duct problems: avoid medicinal amounts of turmeric.
- Supplements: high-dose curcumin supplements, especially those with added piperine, have been linked to rare cases of liver injury. Culinary amounts are a different matter.
- Pregnancy: stick to normal food amounts.
- Stomach: both spices can aggravate reflux and stomach ulcers in some people.
Source: Temperament and Effects of Medicinal Plants, Farzollah Gholizadeh, Fariba Bayrami
This article is for information only and is based on traditional medical sources and general health knowledge. It is not a medical diagnosis, treatment or prescription and does not replace an examination by a doctor. If you have a health complaint, take regular medication, are pregnant, or are considering this for a child, consult your doctor before applying anything. Herbal products can interact with medicines.
