Black pepper and turmeric: What makes this combination so special?

Black pepper and turmeric individually boast impressive health benefits. But when these two everyday spices are mixed together, that’s where the magic really happens. So why are they such an inseparable team? And how can you make the most of them? We explain the science behind each ingredient, explore supplements and provide some inspo for fragrant, heat-packed turmeric and black pepper recipes...

Black pepper is well-known and widely used in food for its powerful, spicy kick. But there’s more to it than cracking over your dinner. It contains a compound called piperine, which can enhance the bioavailability of some nutrients, including curcumin, beta-carotene and Co-Q10 (and there’s some emerging evidence for other vitamins and minerals).^1,2,3 This means that it helps your body use the nutrient much more effectively. One of the most famous combos is piperine and curcumin, found in black pepper and turmeric. More on this later...

Turmeric is an ancient spice that’s been used for thousands of years, first in Ayurveda (traditional Indian medicine). Many of its supposed benefits come from curcumin – the substance that gives it its golden-yellow colour.⁴ Turmeric’s well known for its potential role in supporting joint health, with some research suggesting improvements in joint wellbeing when using concentrated curcumin extracts. While this area of research is promising, more evidence is needed to fully understand how it works. Early studies suggest curcumin may interact with enzymes and molecules involved in the body’s natural inflammatory processes.^5,6,7

Here’s where things get interesting. The not-so-good news about curcumin is that it has poor bioavailability, meaning your body doesn’t absorb it very easily on its own. That’s where black pepper comes in. When curcumin and black pepper are combined, the piperine in black pepper helps break down the curcumin and increase its bioavailability by up to 20 times.¹ This is one of the reasons the pairing is so popular, and why you’ll often see the two used together in both recipes and supplements.

Turmeric can still be used on its own, but pairing it with something else can help your body absorb it more efficiently. Black pepper is a well-studied bioavailability enhancer, thought to be due to piperine, its main bioactive component.⁸ But it’s not the only one. Alternative methods include combining turmeric with a source of fat, which helps improve curcumin’s solubility and aids absorption. Taking turmeric with full-fat dairy, almond or coconut milk, nuts, avocado and fish may help increase the rate of absorption into the bloodstream – or you could simply add a splash of oil to turmeric dishes.⁹

If you don’t fancy taking a turmeric and black pepper supplement, have no fear – there are other ways to incorporate it into your routine. And it’s all available in your spice rack...

Ready to give this fragrant duo a go? Whether you’re starting a supplement or adding some extra flavour to your meals, turmeric and black pepper is the clever combo that may do more than spice up your dinner. And with options ranging from everyday spices to capsules and gummies, it’s easy to find what fits your routine. If you’re looking for inspiration, why not start with our roasted sweet potatoes with turmeric cauliflower – or explore our top turmeric tablets and gummies...

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.