The Benefits of Turmeric with Black Pepper
By Sporting Physiques
Updated on January 10, 2019

You probably already know all about the benefits of Turmeric if you’ve stumbled upon this article – but did you know that combining it with Black Pepper is a science-backed way to increase its effects?

Turmeric has been making more and more headlines recently as a supposed superfood which brings about a number of benefits, ranging from helping with weight loss to the prevention of certain types of cancer.

Adding Turmeric to your diet is fairly straightforward. You can take it as a supplement or add it as ingredient to the foods that you eat.

But combining it with Black Pepper, or Black Pepper Extract, is likely to help increase the effectiveness of the Turmeric.

In this article, we’re going to look at the benefits of both Turmeric and Black Pepper Extract, as well as why it’s a good idea to combine them together if possible.

We’re going to focus on the following areas:

• Turmeric benefits
• Black Pepper benefits
• Turmeric with Black Pepper
• Supplements with Turmeric and Black Pepper
• Anything else to bear in mind?
• Conclusion

So, with the introductions out of the way, let’s take a close look at both Turmeric and Black Pepper, both separately and as a combo.

Turmeric benefits

In case you didn’t already know, Turmeric comes from a plant called the Curcuma Longa, which is native to India and other nearby countries.

The distinctive yellow powder you’re probably already familiar with comes from the dried root of the plant, which is ground up to form the spice and ingredient we all know and love.

As we mentioned in the introduction section above, Turmeric has been gaining more and more attention recently for its ability to bring about a host of health benefits.

The good thing about Turmeric is that there has been quite a lot of scientific research into it, so many of the health claims about it have been backed up by genuine clinical studies.

Let’s take a look at the four main benefits of Turmeric now.

Could help with fat loss

One of the common uses of Turmeric is as a fat loss aid, and there is some scientific evidence to back up this claim. One study published showed that Curcumin – one of the main chemicals found in Turmeric – may help to reduce the creation of new fat cells in the body. Another separate study showed that Curcumin could also help to prevent and combat obesity.

May Combat inflammation

Curcumin is well known for its anti-inflammatory properties. According to one study, Curcumin was found to be more effective as an anti-inflammatory ingredient than common drugs used for this reason, such as Aspirin and Ibuprofen.

May Help improve skin health

Turmric’s famous anti-inflammatory and anti-oxidant properties have proven effective in treating a number of skin conditions. Turmeric is also known for helping to create a healthy “glow” in the skin, which is a nice side-benefit if you happen to be taking Turmeric for another reason.

May combat depression

There is less human research on this one, but there are still promising results from studies which have been conducted on animals, to suggest that Turmeric could play a role in reducing the symptoms of depression. One study concluded that curcumin could be used as an effective therapy for treatment in patients with mild depression.

Black Pepper benefits

You probably already know what black pepper is, because you’ve most likely added it to your meals at some point in your life.

Black Pepper
Black Pepper has a range of health benefits, including enhancing the absorption of key nutrients (Photo: Adobe Stock)

Black Pepper is the fruit of the black pepper plant from the Piperaceae family, and it’s commonly added to food as a garnish and spice.

Let’s now focus on the main known benefits of Black Pepper.

May Boost absorption of nutrients

This is one of the main reasons why Black Pepper Extract is included in leading supplements. It’s been shown to enhance the bioavailability of the nutrients in your body. What does that mean? Better absorption of the food you’re eating.

Essentially, it helps your body to better absorb the nutrients from food. This means that it will help to make sure that you’re getting the key benefits from the food or supplement you’re consuming.

This is exactly why combining Turmeric with Black Pepper is a good idea. The Black Pepper will help to make sure that your body is gaining the maximum benefits from the Curcumin by ensuring that it’s being absorbed properly.

May promote fat loss

Although this is not commonly referred to as one of the top benefits of Black Pepper, there is some evidence to suggest that it could help to promote weight loss.

The outer layer of peppercorn helps with the breakdown of fat cells, so adding peppery foods to your diet could be a good way to help speed up weight loss.

May improve brain function

Piperine is the main key compounds found in Black Pepper and it’s been shown to improve memory and overall cognitive performance in a handful of studies.

There have also been some links suggesting that Piperine could help to reduce the symptoms of dementia and Alzheimer’s disease, although more research is needed in this particular area.

Turmeric with Black Pepper

So, now that we’ve taken a look at the key benefits of both Black Pepper and Turmeric, it’s time to look at why it’s a good idea to combine both of these ingredients together, either in a supplement or as ingredients for you food.

As we touched on above, the main benefit of taking Turmeric with Black Pepper is that the Black Pepper has been shown to increase the bioavailability of Curcumin, meaning that it will be better absorbed by your body.

Amazingly, adding Black Pepper to Turmeric can help to enhanced the bioavailability of Turmeric by as much as seven to eight times.

This means that you’re going to get way more more of the benefits of Turmeric if you can combine it with Black Pepper.

The bottom line: Taking some Black Pepper with Turmeric is a simple and potent way to enhance the absorption of the key ingredient, Curcumin, and make it a much more effective nutrient overall.

Supplements with Turmeric and Black Pepper

When it comes to adding both Turmeric and Black Pepper Extract to your diet, you have a few options.

Firstly, you can simply add some of the spices to your food as garnishes. The problem with this method is that it becomes a bit tricky to measure out exactly how much of each ingredient you’ve used, so you could end up not getting enough of one and too much of the other.

The second option is to buy separate Turmeric and Black Pepper Extracts at your local health store and take them regularly.

The third – and our preferred option – is to get the correct doses of both Turmeric and Black Pepper Extract together in one supplement.

The most common types of supplements which do this are so-called ‘fat burners’. These are products that contain a range of ingredients designed to support your goals.

Anything else to bear in mind?

While combining Turmeric with Black Pepper is certainly a good idea to get the full benefits of both ingredients, you should only really be looking into this kind of thing if you’re already got your diet and training regime on point.

The keys to long-lasting health are making sure that you’re eating healthy, exercising regularly, and are getting plenty of rest.

That being said, if you are already doing these things, then adding a supplement which combines Turmeric with Black Pepper Extract is definitely a good way to boost weight loss and overall health.

It’s also worth considering looking into other ingredients such as Cayenne Pepper and Green Tea.


That brings us to the end of our journey exploring the benefits of uses Turmeric with Black Pepper.

We’ve walked you through the benefits of both of these impressive nutrients and why you should be considering adding them to your diet.

We’ve also taken a close look at how combining Turmeric with Black Pepper is a great way to make sure that your body is getting the maximum nutritional benefits from Curcumin, the main key chemical in Turmeric.

Indeed, adding Black Pepper Extract with Turmeric can help to increase its benefits by as much as seven to eight times.