Turmeric & black pepper - effect, bioavailability & application

The combination of turmeric and black pepper increases the bioavailability of curcumin. Find out how it works, what it is suitable for and what you should bear in mind when taking it.

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While curcumin from turmeric has an anti-inflammatory and antioxidant effect, piperine from pepper ensures that the active ingredient can be better absorbed by the body.

Turmeric (Curcuma longa) is a tropical root plant from the ginger family. Its main active ingredient curcumin not only gives the root its characteristic yellow colour, but also has anti-inflammatory, antioxidant and digestive properties. However, the bioavailability of curcumin is very low when taken orally, as it is poorly absorbed by the body and is broken down quickly.

This is where black pepper comes into play. Its ingredient piperine can increase the bioavailability of curcumin many times over. Studies show that piperine improves the absorption of curcumin in the intestine and inhibits its breakdown in the liver. This combination has been used for centuries in Ayurvedic medicine and is increasingly being utilised in modern naturopathy.

Health benefits of turmeric & black pepper:

Inflammation inhibition: Curcumin can reduce inflammatory processes in the body, which can be helpful for chronic inflammation.
Antioxidant effect: It neutralises free radicals and thus protects the cells from oxidative stress.
Digestive support: Turmeric stimulates bile production and can help with digestive complaints such as flatulence and bloating.
Strengthening the immune system: The combination with piperine enhances the effect of curcumin, which can support the immune system.

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Instructions for use:

Dosage: The recommended daily dose varies depending on the product. It is important to follow the manufacturer's instructions.
Ingestion: Turmeric should ideally be taken with some fat, as curcumin is fat-soluble. Combining it with black pepper also increases absorption.
Cautions: People with gallstones or biliary tract diseases should consult a doctor before taking it. Pregnant and breastfeeding women should also seek medical advice.

Literature references

Rudat, K.-H. (2015): Kurkuma & Schwarzer Pfeffer. Paracelsus Magazin, Issue 4/2015.
Uniklinik Freiburg (2015): Kurkuma - Wissenschaftliche Zusammenfassung.
AOK (2019): Turmeric: How does it help our health?