Key Takeaways
- Curcumin is the primary anti-inflammatory compound in turmeric.
- Curcumin isn’t easily absorbed by our bodies on its own.
- Piperine (found in black pepper) can boost how well your body absorbs the curcumin in turmeric by up to 2,000%.
You’ve probably heard of turmeric as an anti-inflammatory powerhouse that you should include in your wellness routine. But did you know what the other foods you consume it with can affect your body’s capacity to absorb it and reap the benefits?
This golden-yellow spice native to Southeast Asia is known for its many health benefits—thanks to its curcumin content—including its antioxidant properties and ability to reduce inflammation. It’s been used as both a culinary spice and in traditional medicine for millennia. There’s a catch, though: Curcumin is not easy for our bodies to absorb unless it’s paired with something like piperine (from black pepper), which can boost absorption significantly.
We spoke with registered dietitians and reviewed the science to learn all about turmeric’s health benefits, why you should add black pepper to increase absorption and bioavailability, and how to incorporate it into your wellness routine.
Why Black Pepper?
When it comes to unlocking turmeric’s full anti-inflammatory potential, a sprinkle of pepper could be the ingredient you didn’t know you needed. “Black pepper has been shown to increase the bioavailability of turmeric, due to the phytochemical piperine,” says Lilian Shepherd, M.C.N., RD, CDECS, CPT, a Dallas-based dietitian.
How does it work, you ask? “Piperine increases turmeric’s bioavailability by making it easier for the curcumin in turmeric to pass through the intestinal walls and into our bloodstream,” Shepherd tells EatingWell. Studies suggest it can boost absorption by up to 2,000%. But that’s not all: it also plays defense by slowing down the breakdown and degradation of curcumin by the liver. The result? Higher levels of curcumin stick around in your blood, ready to tackle inflammation and oxidative stress with all its might.
Health Benefits of Turmeric
Contains Anti-Inflammatory Properties
Inflammation is your body’s natural defense against illness, infections and injuries, and it’s a necessary response for healing. But short-term inflammation isn’t the problem—chronic inflammation that sticks around for a prolonged period is what can increase the risk of disease and other health issues.
What can you do to prevent or reduce this chronic inflammation? Bid-Lose Francisque, M.P.H., RD, LDN, a registered dietitian, says adding curcumin to your routine may help: “Curcumin supplementation can significantly reduce inflammatory body markers such as C-reactive protein (CRP), interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α), supporting its potential anti-inflammatory effects.” Curcumin may lower inflammation by suppressing the pathways that lead to an inflammatory response. Curcumin also functions as an antioxidant, helping to clear free radicals from the body that damage healthy cells and tissues.
May Help Ease Joint Pain
Achy joints? Curcumin might help. “Curcumin can reduce joint pain and stiffness by inhibiting inflammatory pathways, which are often overactive in arthritis,” says Erin Kenney, M.S., RDN, a registered dietitian. A recent systematic review and meta-analysis showed that both low- and high-dose curcumin supplementation reduced joint pain just as effectively as nonsteroidal anti-inflammatory drugs (NSAIDs) in people with osteoarthritis. More research is needed to understand what doses are most effective for joint pain management.
Might Support Heart Health
Adding turmeric to your diet, or supplementing with curcumin, may also improve your heart health. “Curcumin helps reduce systemic inflammation, oxidative stress and LDL cholesterol oxidation, all of which contribute to heart disease risk,” says Kenney. She points out that it also boosts endothelial function, paving the way for healthier blood vessels and better circulation.
The Best Ways to Consume More Turmeric
Keeping in mind that black pepper is the magic ingredient when it comes to turmeric’s bioavailability, there are a number of ways you can incorporate more of this anti-inflammatory powerhouse into your routine.
- Enjoy a golden milk latte. Golden milk lattes are popping up in coffee shops around the country, but you don’t even have to leave your house to enjoy one. Our Turmeric Latte recipe uses steamed almond milk sweetened with maple syrup and adds a pinch black pepper so you reap the benefits.
- Add it to your favorite recipes. Shepherd recommends adding turmeric to recipes you already make. Stirring turmeric and black pepper into your go-to dishes is an easy way to boost flavor and tap into curcumin’s anti-inflammatory benefits. Her favorite? Adding it to Shakshuka with Roasted Tomatoes.
- Add to roasted veggies. Toss your favorite root veggies—like sweet potatoes, carrots or parsnips—with olive oil, a teaspoon of turmeric and a generous grind of black pepper. Roast at 400°F for 25 to 30 minutes until crispy-edged and caramelized. The fat from the oil helps curcumin dissolve, while the black pepper boosts absorption.
- Take a curcumin supplement. Many people prefer to take curcumin supplements that are compounded with piperine to increase the dose consumed and improve bioavailability and absorption. Check out the Best Turmeric Supplements to Help Fight Inflammation.
The Bottom Line
Turmeric’s golden glow comes with big benefits—think less inflammation, happier joints and even a healthier heart—thanks to the polyphenol curcumin. But here’s the tea: your body needs a little help to soak it all in. Combine black pepper with turmeric for a highly absorbable anti-inflammatory duo.
