The Powerful Combination of Turmeric and Black Pepper

Turmeric, the bright yellow spice is used throughout Asia for centuries, not just to enhance colour and flavour of foods, but for its impressive list of health benefits. Similarly black pepper too, has many great health benefits. But did you know that when taken together, they can be extremely powerful for your overall well being?


Turmeric is a herb descended from the ginger spice family and its various medicinal benefits are highly associated with its active ingredient, curcumin. Curcumin is acquired from the stems of the herb and is widely known for its antioxidant and anti-inflammatory effects. Antioxidant and anti-inflammatory nutrients can play an important role in combatting inflammation, arthritis, and problems of the stomach, skin, liver, gallbladder, or certain cancers.

The problem is that curcumin is not absorbed well in the body. This is where black pepper comes in.

Black pepper

Piperine, the bio active compound found in black pepper, helps in relieving nausea, headaches, poor digestion and also   has anti-inflammatory and anti-microbial properties.

But it is significantly beneficial for one more thing: Helping the body absorb curcumin!

Turmeric With Black Pepper

Research says that combining piperine and curcumin can enable curcumin absorption by upto an astonishing 2000%. How does this happen?

There are two theories to explain how piperine helps in increasing the absorption of curcumin.

Firstly, piperine slows the breakdown of curcumin by the liver, increasing its blood levels. Secondly, piperine makes it easier for curcumin to pass through the intestinal wall and into the bloodstream. 

This combination can help:

  1. Reduce inflamtion and pain
  2. Can help prevent and treat cancer
  3. Aid digestion
  4. Fight common cold, flu and infections

How to incorporate it into your daily life?

The Famous “Haldi Doodh”, also known as golden milk is nothing but milk mixed with ground turmeric. Add a pinch of ground black pepper.

Add a tsp of ground turmeric, 1/8th tsp ground black pepper to a tsp of ghee and have it.

Or simply boil water, mix both turmeric and black pepper and consume.

Even simpler, just add a bit of both to your tea or vegetable / non-veg preparation. Indian diet gives you plenty of options to include both together.


Both black pepper and turmeric contain compounds that offer medicinal properties. When mixed together, they offer a sort of potion where the effects of curcumin, the compound present in turmeric, increases manifold. It is a good idea to regularly consume these two spices as part of a healthy diet to reap their benefits.

On its own turmeric is great but its combination with black pepper can make it even more powerful.

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