Here’s why you should combine organic turmeric with black pepper

June 17, 2022 Denis I

Turmeric, also called Indian saffron and the “golden spice,” is one of the most popular and widely used spices in modern cuisine. Known for its golden color and outstanding health benefits, this powerful herb from the ginger family (Zingiberaceae) also boasts a long history of use in traditional remedies.

Turmeric is the name given to the underground plant stem, or rhizome, of the flowering plant, Curcuma longa. It bears a striking resemblance to ginger but differs in the color of its flesh. When peeled, ginger has a tan or pale-yellow color while turmeric has a bright yellow to golden orange hue.

Turmeric’s color comes from natural pigments called curcuminoids. These curcuminoids, namely, curcumin, demethoxycurcumin (DMC) and bisdemethoxycurcumin (BDMC), are also the main active components of turmeric root. The many health benefits associated with turmeric are often attributed to these phenolic compounds, particularly curcumin. [1][2]

According to research, curcumin possesses a wide range of health-supporting properties that could be used for clinical applications. However, curcumin’s potential is inhibited by the fact that it has low water solubility and poor oral bioavailability, meaning it isn’t efficiently absorbed by the body. [3]

Fortunately, researchers have found a simple yet effective way of improving curcumin absorption, and it involves simply combining turmeric with a spice commonly used as seasoning: black pepper.

Turmeric, the golden spice

Turmeric, and by default curcumin, has been used to support optimal health and wellness for almost 4,000 years. More than just a culinary spice, turmeric is in fact one of the principal herbs prescribed in Traditional Chinese Medicine, Ayurvedic Medicine and Unani Medicine. [4]

Several compounds in turmeric contribute to its beneficial effects. These include a wide variety of essential nutrients, which make turmeric a great superfood to add to a well-balanced diet. According to data provided by the U.S. Department of Agriculture (USDA), one tablespoon (7 grams) of ground turmeric can give you the following: [5]

Dietary fiber, 6% of the Daily Value (DV)
Omega-3 fatty acids, 32.5 milligrams (mg)
Omega-6 fatty acids, 114 mg
Vitamin B1 (thiamin), 1% of the DV
Vitamin B2 (riboflavin), 1% of the DV
Vitamin B3 (niacin), 2% of the DV
Vitamin B6 (pyridoxine), 6% of the DV
Vitamin B9 (folate), 1% of the DV
Vitamin C, 3% of the DV
Vitamin E, 1% of the DV
Vitamin K, 1% of the DV
Calcium, 1% of the DV
Copper, 2% of the DV
Iron, 16% of the DV
Magnesium, 3% of the DV
Manganese, 26% of the DV
Phosphorus, 2% of the DV
Potassium, 5% of the DV
Zinc, 2% of the DV

Turmeric is also packed with phytonutrients whose biological activities are well-documented in studies. To date, researchers have identified over 230 chemical constituents of turmeric, the majority of which are phenolic compounds and terpenoids. [6]

The most important phenolic compounds in turmeric are the curcuminoids, which are known for their antioxidant and immune-supporting activities. [7] Curcumin, in particular, has been shown to protect healthy cells – including immune cells – from oxidative damage by scavenging free radicals. [8] Free radicals are unstable molecules naturally produced inside the body either during metabolic processes or as part of normal immune cell activity. [9]

Curcumin has also been found to protect against lipid oxidation, an event triggered by free radicals that results in the deterioration of fatty acids. Because lipid oxidation negatively affects both human health and food quality, curcumin’s ability to deter this process has made it valuable to the food and healthcare industries. [10]

Aside from curcuminoids, turmeric also contains a variety of sesquiterpenes, which are odor compounds with beneficial properties. [11] Aromatic turmerone (ar-turmerone), one of the major sesquiterpenes in turmeric, has been found to support healthy serotonin, dopamine and norepinephrine levels in the brain. [12] A study published in the Journal of Asia-Pacific Entomology also reported that ar-turmerone has potent insecticidal properties. [13]

Other bioactive compounds present in turmeric include plant sterols (phytosterols) like stigmasterol and B-sitosterol. Thanks to their structural similarity to human cholesterol, these phytosterols can help you maintain healthy blood cholesterol levels that are already within the normal range. [14][15]

Combining the golden spice with the king of spices

Although turmeric is brimming with powerful compounds like curcumin, simply incorporating it into your meals is not enough to let you enjoy all of its benefits. This is because curcumin has poor bioavailability, meaning only a small amount is absorbed in your intestine and enters your blood stream.

In fact, numerous studies have reported detecting very low concentrations of curcumin in the blood and extraintestinal tissue after turmeric consumption. Researchers believe that curcumin’s chemical instability, poor absorption, rapid metabolism in the liver and quick elimination from the body are behind its poor bioavailability. [16]

But in a breakthrough study published in Planta Medica, researchers from India reported an effective method of enhancing the extent of absorption and bioavailability of curcumin. They found that combining curcumin with piperine, an alkaloid found in black pepper, increased the former’s bioavailability by 2000%. [17]

The researchers explained that piperine is a natural inhibitor of glucuronidation, a conjugation reaction that occurs in the liver. Glucuronidation is an important detoxification process that helps protect the liver by facilitating the removal of potentially harmful substances, such as drugs and toxins. Unfortunately, this process does not spare beneficial phytochemicals like curcumin. [18][19]

But if you consume turmeric with black pepper, piperine can protect curcumin from glucuronidation, allowing the latter to stay in the gastrointestinal tract long enough to be absorbed into the bloodstream. This, then, allows the body to benefit fully from the health-supporting properties of curcumin.

Aside from improving the bioavailability of curcumin, black pepper (Piper nigrum) and its active component, piperine, also offer health benefits. Nutrition-wise, one tablespoon (6 g) of black pepper can provide the following: [20]

Protein, 1% of the DV
Dietary fiber, 7% of the DV
Omega-3 fatty acids, 10 mg
Omega-6 fatty acids, 60.6 mg
Vitamin B2 (riboflavin), 1% of the DV
Vitamin B6 (pyridoxine), 1% of the DV
Vitamin C, 2% of the DV
Vitamin K, 13% of the DV
Calcium, 3% of the DV
Copper, 4% of the DV
Iron, 10% of the DV
Magnesium, 3% of the DV
Manganese, 18% of the DV
Phosphorus, 1% of the DV
Potassium, 2% of the DV
Zinc, 1% of the DV

Like turmeric, black pepper has potent antioxidant properties, thanks to the high amounts of piperine, phenols and flavonoids it contains, especially in its outer skin. [21] Piperine’s antioxidant activity is similar to that of curcumin in that it helps protect against oxidative damage and the harmful effects of lipid oxidation. [22]

Piperine also offers digestive benefits. According to a study published in the journal Critical Reviews in Food Science and Nutrition, piperine from black pepper can support healthy digestion by stimulating the activity of your digestive enzymes. This action is said to speed up the movement of food through your digestive tract. [23]

And just like it does with curcumin, piperine can help increase your body’s absorption of other beneficial phytonutrients and essential nutrients. Research suggests that piperine achieves this feat not only by protecting these compounds from glucuronidation, but also by supporting healthy blood flow to the gastrointestinal tract, which enables active nutrient transport. [24]

Here are the remarkable benefits you can enjoy when you take organic turmeric together with piperine-rich black pepper:*

They support healthy cardiovascular function – Separately, dietary phytosterols and curcumin have been shown to support healthy blood cholesterol levels that are already within the normal range. But as reported by a study published in the journal Metabolism: Clinical and Experimental, these compounds exert a more potent effect when combined. [25] Turmeric contains phytosterols and curcumin; with piperine from black pepper enhancing the bioavailability of curcumin, these beneficial compounds can help you maintain optimal cardiovascular function.
They support healthy digestive function – As mentioned earlier, piperine can support healthy digestion through its positive influence on digestive enzymes. Meanwhile, curcumin can help you maintain a healthy gut microbiota. As reported by a study published in the journal Nutrients, curcumin can support gut microbial balance by allowing beneficial bacteria to thrive. [26] These friendly microbes not only produce compounds that positively impact your overall health, but they also help keep bad bacterial populations under control. Combined, these beneficial effects of piperine and curcumin can help you maintain a healthy digestive system.
They support healthy immune function – According to studies, supplementing with turmeric benefits your immune system because of the biological activities of curcumin. Curcumin can also support optimal immune health. [27] Meanwhile, piperine has shown similar immune-supporting activities to curcumin. [28]
They support healthy bones and joints – The beneficial properties of curcumin, particularly its antioxidant activities, are very useful when it comes to supporting healthy bones and joints. This is why you need piperine’s unique ability to boost your body’s absorption of curcumin, so you can enjoy this particular benefit. A study published in the journal Phytotherapy Research confirms that the potent combination of curcumin and piperine can help you maintain optimal bone and joint health and mobility. Their positive effects were further enhanced by the addition of ginger, whose active components (gingerols) also bestow plenty of health benefits. [29]
They support healthy, glowing skin – Antioxidants are some of the best compounds to rely on when it comes to keeping your skin healthy. This is because your skin cells continuously produce free radicals as they go about their functions. [30] If left unchecked, free radicals can accumulate and cause oxidative stress, which plays a major role in skin aging. [31] Luckily, turmeric and black pepper contains powerful antioxidants like curcumin and piperine that can protect your skin from free radicals. This potent combination can help keep your skin healthy.
They support sensible weight management plans – According to a study published in the European Review for Medical and Pharmacological Sciences, supplementing with a bioavailable form of curcumin along with a well-balanced diet and exercising regularly is an excellent way to support sensible weight management goals. [32]

Where to get clean, lab-verified organic turmeric and black pepper

Thanks to its incredible health benefits, the market is teeming with all kinds of turmeric products. But not all of them can be trusted. Oftentimes, the raw turmeric used in those products is contaminated with lead and bacteria, which can cause serious health problems instead of supporting your health. This is why it’s important that you get your turmeric from a source you can trust.

Here at the Health Ranger Store, we ensure the cleanliness and quality of our turmeric products by putting our raw materials through a rigorous quality checklist. This checklist covers everything, from the way the raw turmeric root was harvested to the way it was turned into a fine powder. Turmeric root is often dried and ground into a powder to make it consumable.

So if you’re looking for clean, high-quality turmeric powder, look no further than Health Ranger Select Organic Turmeric Root Powder. This premium product is made from 100% certified organic raw turmeric root grown in the pristine regions of India and contains no fillers, artificial sweeteners or additives. Our organic turmeric root powder is also gluten-free, non-China, non-GMO, certified Kosher and lab tested for glyphosate, heavy metals and microbiology.

To improve the bioavailability of curcumin in our turmeric powder, we also offer Health Ranger Select Organic Ground Black Pepper. This rich source of piperine will allow you to maximize the health benefits of organic turmeric and curcumin. Our organic black pepper and organic turmeric root powder are both packed with essential nutrients and potent phytonutrients, so they can help you meet your nutritional requirements while supporting your overall health and wellness. Our premium ground black pepper is vegan, non-GMO, certified Kosher and organic, and lab tested for glyphosate, heavy metals and microbiology.

If you’re looking for a liquid supplement that contains these potent ingredients and more, then Health Ranger Select Organic Gold Plus with Black Pepper and Ginger is for you. This convenient dietary supplement is specially formulated to help you experience the incredible health-supporting properties of three powerful organic spices: turmeric, black pepper and ginger. Our organic turmeric gold liquid extract contains no gluten, alcohol or GMOs and is vegan, non-China, certified organic and lab verified for cleanliness and purity. As with all products at the Health Ranger Store, it is also meticulously lab tested for glyphosate, heavy metals and microbiology.

Experience the amazing health-supporting properties of organic turmeric by combining it with clean, organic black pepper!

*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.

References

[1] http://pubs.sciepub.com

[2] https://link.springer.com

[3] https://bmccomplementmedtherapies.biomedcentral.com

[4] https://www.ncbi.nlm.nih.gov

[5] https://nutritiondata.self.com

[6] https://scholarworks.sfasu.edu

[7] https://www.ncbi.nlm.nih.gov

[8] https://www.ncbi.nlm.nih.gov

[9] https://www.ncbi.nlm.nih.gov