What is turmeric and why is it popular?
Turmeric is a bright yellow spice that comes from the root of the Curcuma longa plant. It has been used for thousands of years in Ayurvedic and Chinese medicine because of its anti-inflammatory and medicinal properties. The main active compound in turmeric is curcumin, a powerful antioxidant with potential benefits for the joints, digestion and overall health.
What does black pepper do for turmeric absorption?
Black pepper contains piperine, a natural substance that can increase the absorption of curcumin in the body by more than 2000%. This happens because piperine inhibits the enzymes that normally break down curcumin quickly in the liver and intestines. Without piperine, curcumin is only absorbed to a very limited extent – with piperine, the effect becomes noticeable and measurable.
Fact: According to clinical research (Shoba et al., 1998), 20 mg of piperine increases the bioavailability of 2 g of curcumin (5-10ml pure juice) 20-fold.
What are the main health benefits?
Turmeric with black pepper is being studied for several health claims. Some well-researched benefits are:
1. Reducing inflammation
- Curcumin inhibits inflammatory pathways such as NF-κB (a protein complex that triggers inflammation).
- This helps with conditions such as arthritis and muscle pain.
- Piperine enhances this effect by keeping curcumin active for longer.
2. Antioxidant effect
- Curcumin neutralises free radicals and activates the body’s own defence system via Nrf2 (a gene regulator).
- This helps protect cells against damage, ageing and chronic diseases.
3. Digestion
- Turmeric stimulates bile production, which helps with the digestion of fats.
- Black pepper increases the production of digestive enzymes and reduces gas.
4. Mental health
- Curcumin increases the production of BDNF, a brain protein involved in mood and memory.
- Studies show a slight improvement in depressive symptoms when used alongside standard therapy.
5. Metabolic syndrome and cholesterol
- Curcumin may improve insulin sensitivity and lower LDL cholesterol.
- In combination with piperine, better results were seen in patients with fatty liver disease (NAFLD).
In what forms can you use turmeric with black pepper?
There are several ways to use this combination:
- Cooking: Add turmeric and a pinch of black pepper to dishes, soups or smoothies.
- Golden milk: A warm drink with turmeric, pepper, ginger and (plant-based) milk.
- Juice or shots: You can combine Go Now pure turmeric juice with pepper for daily use.
- Tea: Turmeric tea with black pepper for better absorption.
Is it safe to use turmeric with black pepper?
In normal amounts, the combination is safe for most people. With high-dose supplements, there are a few points to bear in mind:
Possible side effects
- Stomach or intestinal complaints with high intake.
- Increased risk of interactions with medicines (such as blood thinners).
- Rare: liver problems with long-term use of high doses (especially in sensitive individuals).
Dosage
- According to the WHO, the safe daily intake of curcumin is 3 mg (10ml pure juice) per kg of body weight.
- Piperine in supplements is often limited to 5–20 mg per day.
- Please note: Consult a doctor if you take medication or have liver problems.
Conclusion
Together, turmeric and black pepper form a powerful natural combination. Curcumin is effective, but is only properly absorbed when it is taken with piperine from black pepper. This synergy is supported both by tradition and by science. When used correctly, the benefits are potentially great and the risks small. That makes the combination a smart choice for anyone who wants to support their health naturally.
Read all about ginger and turmeric here!
Frequently asked questions about turmeric and black pepper
What is the difference between turmeric and curcumin?
Turmeric is the spice (the root), curcumin is the main active compound responsible for most of the health benefits.
Why black pepper with turmeric?
Black pepper contains piperine, which increases the absorption of curcumin. Without pepper, curcumin is poorly absorbed.
Can you take turmeric and pepper every day?
Yes, in normal amounts through food this is safe. Supplements should be dosed responsibly.
Does turmeric with pepper help against inflammation?
Yes, according to several studies curcumin has an anti-inflammatory effect, especially when combined with piperine for better absorption.
Are there any side effects?
At high doses, stomach complaints or interactions with medicines may occur. Stick to the recommended dosage.
Customer experiences
Many customers choose our pure turmeric juices partly because of the health benefits they experience:
“Delivered quickly and a nice kickstart to the day , a splash of turmeric juice+ginger juice+pepper and water..... Instant energy!🌻🌻🌻!”
Armand Pol
“the ginger and turmeric juices are nice and spicy and warming for the stomach.”
Tetyana Sklyarova
“Every day I take a splash of ginger juice or turmeric juice, add it to my tea and feel really good for it.”
Wil de Vries
Disclaimer
The information in the article above comes from academic sources that have been consulted and paraphrased. We do not add any new information and are not liable for any inaccuracies. This article is for information purposes only and should not be regarded as medical advice or diagnosis. Always consult a qualified medical professional if you have any doubts about using turmeric as part of your treatment or diet plan.
References
Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2012). Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. Aaps Journal, 15(1), 195–218.
