12 Proven Health Benefits of Turmeric and Curcumin
Turmeric ( Curcuma longa ), the main spice in the Indian dish curry, is argued by many to be the most powerful herb on the planet at fighting and potentially reversing disease. Turmeric benefits are incredibly vast and very thoroughly researched. Currently, there are over 12,500 peer-reviewed articles published proving turmeric benefits, especially one of its renowned healing compounds, curcumin. Curcumin is the active ingredient in turmeric responsible for so many of its benefits.
This puts turmeric on top of the list as one of the most frequently mentioned medicinal herbs in all of science. It has a long history of use, particularly in Ayurvedic medicine and other traditional forms of medicine. Here’s what you need to know about turmeric curcumin benefits and more.
What Is Turmeric Powder?
Turmeric comes from the Curcuma longa plant, which grows in India and other Southeast Asian countries. It is a member of the ginger family. The dried root of the Curcuma longa plant is ground into the distinctive yellow turmeric powder, giving it the name golden spice.
Why is turmeric good for you? There are several chemical compounds found in turmeric, known as curcuminoids. The active substance in turmeric is curcumin. Curcumin is what makes turmeric a “functional food,” defined by the Mayo Clinic as “foods that have a potentially positive effect on health beyond basic nutrition.” These turmeric nutrients and vitamins help provide turmeric powder health benefits.
One tablespoon (about seven grams) of ground turmeric contains approximately:
- 23.9 calories
- 4.4 grams carbohydrates
- 0.5 gram protein
- 0.7 gram fat
- 1.4 grams fiber
- 0.5 milligram manganese (26 percent DV)
- 2.8 milligrams iron (16 percent DV)
- 0.1 milligram vitamin B6 (6 percent DV)
- 170 milligrams potassium (5 percent DV)
- 1.7 milligrams vitamin C (3 percent DV)
- 13 milligrams magnesium (3 percent DV)
12 Turmeric Curcumin Benefits and Turmeric Medicinal Uses
Practitioners in Traditional Chinese Medicine and Ayurveda have been prescribing turmeric for centuries,
knowing the power of turmeric benefits. Here are some of the uses of turmeric and health benefits turmeric provides:
In both lab and animal studies, the use of turmeric curcumin greatly reduces instances of platelet aggregation and potentially reduces the risk of blood clots forming.
One combination lab and animal study conducted in 1986 even suggests curcumin may be a preferable treatment method for people “prone to vascular thrombosis and requiring antiarthritic therapy.” However, this result still needs to be replicated in human trials.
In both lab and animal studies, the use of curcumin from turmeric greatly reduces instances of platelet aggregation and potentially reduces the risk of a clot forming.
Although few studies have been conducted on humans, dozens of research trials have proven that turmeric benefits include being especially effective in reducing depression symptoms in laboratory animals. These results seem to be connected to the way curcumin impacts neurotransmitter function through the brain-derived neurotrophic factor. The journal Phytotherapy Research published the results of an amazing, innovative study in 2014. The study took 60 volunteers diagnosed with major depressive disorder and split the group to determine how patients treated by turmeric curcumin fared against fluoxetineand a combination of the two. Curcumin was equally effective as fluoxetine in managing depression by the six-week mark.
Since that breakthrough trial, at least two other studies have observed the impact of turmeric’s major compound, curcumin, in patients with depression. The first involved 56 individuals (male and female), and the second involved 108 male participants. Both used a placebo but did not compare curcumin to any antidepressant, and both studies found that curcumin effectively reduced depression symptoms more than placebo.
A Phytotherapy Research study showed that curcumin was equally effective as fluoxetine (PROZAC) in managing depression by the six-week mark.
Arguably, the most powerful aspect of curcumin is its ability to control inflammation. The journal Oncogene published the results of a study thatevaluated several anti-inflammatory compounds and found that curcumin is among the most effective anti-inflammatory compounds in the world.
Several animal trials have been completed investigating the relationship of curcumin and Alzheimer’s disease. In mice, it seems that curcumin “reverses existing amyloid pathology and associated neurotoxicity,” a key feature of the progression of this neurological disease related to chronic inflammation. This study shows turmeric curcumin may help with Alzheimer’s symptoms.
A study in the journal Oncogene evaluated several anti-inflammatory compounds and found that aspirin and ibuprofen are least effective, while curcumin is among the most effective anti-inflammatiory compounds in the world.
Turmeric benefits include anti-inflammatory and antioxidant properties that have proven effective in treating multiple skin conditions. Turmeric benefits for skin include increasing “glow and luster” of the skin, speeding up wound healing, calming the pores to decrease acne and acne scarring, and controlling psoriasis flares. One uncontrolled pilot study involving 814 participants even suggests that turmeric paste could cure 97 percent of scabies cases within three to 15 days.
Try Turmeric Face Mask for Glowing Skin. Just keep in mind that turmeric can stain the skin, and it may cause an allergic reaction. Do a patch test by applying a dime-size amount to your forearm. Then, wait 24–48 hours to check for any reaction before applying turmeric to your face.
Turmeric benefits for skin include increasing “glow and luster” of the skin, speeding up wound healing, calming the pores to decrease acne and scarring and controlling psoriasis flares.
Because curcumin is known for its powerful anti-inflammatory and pain-reducing characteristics, a study was conducted on 45 rheumatoid arthritispatients to compare the benefits of curcumin in turmeric to the arthritis drug diclofenac sodium (an NSAID), which put people at risk of developing leaky gut and heart disease. The study split these volunteers into three groups: curcumin treatment alone, diclofenac sodium alone and a combination of the two. The results of the trial were eye-opening:
The curcumin group showed the highest percentage of improvement in overall [Disease Activity Score] scores and these scores were significantly better than the patients in the diclofenac sodium group. More importantly, curcumin treatment was found to be safe and did not relate with any adverse events. Our study provides the first evidence for the safety and superiority of curcumin treatment in patients with active RA, and highlights the need for future large-scale trials to validate these findings in patients with RA and other arthritic conditions.
A review of available randomized, controlled trials confirmed that, of the eight studies available fitting the criteria, “these [randomized clinical trials] provide scientific evidence that supports the efficacy of turmeric extract (about 1000 mg/day of curcumin) in the treatment of arthritis.”
A study was conducted on 45 rheumatoid arthritis patients to compare the benefits of curcumin in turmeric to the arthritis drug diclofenac sodium (an NSAID) … and the curcumin group showed the highest percentage of improvent (and without side effects)
Of all the various topics scientists have tackled in regard to curcumin and disease reversal, cancer (of various types, including prostate cancer) is one of the most thoroughly researched topics. It may help with prostate cancer, pancreatic cancer and other forms of cancer. In the words of global authorities like Cancer Research UK:
A number of laboratory studies on cancer cells have shown that curcumin does have anticancer effects. It seems to be able to kill cancer cells and prevent more from growing. It has the best effects on breast cancer, bowel cancer, stomach cancer and skin cancer cells.
A July 2017 animal study by researchers at Baylor Scott & White Research Institute found that curcumin may even be able to break through chemo-resistance in pancreatic ductal adenocarcinoma (PDAC), an aggressive form of pancreatic cancer.
According to Cancer Research UK :
“A number of laboratory studies on cancer cells have shown that cucumin does have anticancer effect. it seems to be able to kill cancer cells and prevent more from growing. it has the best effects on breast cancer bowel cancer, stomach cancer and skin cancer cells.
In 2009, Biochemistry and Biophysical Research Communications published a lab study out of Auburn University that explored the potential of curcuminoids to lower glucose levels. The study discovered that curcumin in turmeric is literally 400 times more potent than metformin (a common diabetes drug) in activating the enzyme AMPK (AMP-activated protein kinase). One compound produced by fermentation of curcumin, tetrahydrocurcumin, activated AMPK up to 100,000 times more than metformin in certain cells. AMPK activation is considered by researchers to be a “therapeutic target” for type 2 diabetes, meaning that figuring out how to activate this enzyme has major potential for developing more effective treatments for reducing insulin resistance and reversing diabetes.
One of the most common complications of diabetes is damage to nerves known as diabetic neuropathy, which takes several forms and can cause serious symptoms throughout the body from muscle weakness to blindness. A study conducted on rats found that supplementing with curcumin significantly reduced diabetic peripheral neuropathic pain (typically localized to feet, legs, arms and hands). Diabetic neuropathy can also lead to kidney failure. A meta-analysis of randomized, controlled trials confirmed that, in animals, curcumin protects the kidneys of diabetic subjects from the damage of diabetic nephropathy.
A study found that curcumin in turmeric in 400 times more potent than metformin ( a common diabetes drug ) in activating the enzyme AMPK, a “therapeutic target” for type 2 diabetes.
A study published in the journal Biofactors showed that curcumin may help reduce proliferation (growth) of fat cells, based on lab results. The researchers found that the anti-inflammatory properties in curcumin were effective at suppressing the inflammatory processes of obesity, therefore helping to reduce obesity and its “adverse health effects.”
A study published in the journal Biofactors showed that curcumin may help reduce proliferation ( growth ) of fat cells, based on lab results.
An in-depth analysis of all the studies evaluating curcumin’s ability to manage ulcerative colitis found that one very well-designed trial tested curcumin plus mesalazine (the typical NSAID prescribed for this condition) against placebo plus mesalazine.Patients taking only placebo and mesalazine were over four times more likely to experience a relapse or flare-up of ulcerative colitis during the six months of the study, suggesting that turmeric benefits may include helping to maintain remission of this chronic disease.
One small pilot study investigated the benefit of curcumin supplementation for patients with ulcerative colitis and patients with Crohn’s disease. Although the sample size was very small, all of the ulcerative colitis patients and four out of five Crohn’s patients had marked improvements over two months, suggesting the need for additional research. It shows promise for irritable bowel syndrome and other inflammatory bowel disease symptoms.
A small pilot study showed that curcumin suppementation aided patients with ulcerative colitis or Crohn’s disease.
A study published by Drugs in R&D found that curcumin was comparable to atorvastatin at reducing oxidative stress and inflammation in the treatment of high cholesterol in humans. This was a follow-up on prior animal research finding similar results. However, a 2014 meta-analysis concluded that curcumin had no effect overall on blood cholesterol (together or split into LDL vs. HDL) or on triglycerides. The study author noted that these results may be due to short study durations and poor bioavailability of the studied curcumin formulations.
Further research is needed, but there is evidence that turmeric curcumin may help manage cholesterol levels.
A study found that curcumin was comparable to atorvastatin at reducing oxidative stress and inflammation in the treatment of high cholesterol in humans.
One of the more widely accepted properties of curcumin in scientific communities is its ability to manage pain. Breakthrough studies and reviews (some in animals, others in humans) have found that curcumin may be a beneficial natural painkiller for :
- Wound healing and burn pain
- Post-operative pain
- Inflammation-induced arthritic pain
- Neuropathic pain caused by constriction injury
- Orofacial pain (pertaining to mouth, jaws and face, most commonly related to dental issues)
- Sciatic nerve pain from chronic constrictive injury
- Arthritis/joint pain
One of the mmore widely accepted properties of curcumin in scientific communities is its ability to manage pain. E.g. a 2014 study that discovered curcumin naturally activates the opioid system in diabetic rats.
An important benefit of turmeric is its ability to detoxify the body. Every day, you are likely exposed to environmental and dietary toxins known as xenobiotics. These chemical substances and not generally present in the human body and are often associated with increased amounts of inflammation and higher risk of cancer.
It seems that consumption of turmeric and its active compound, curcumin, can help the liver efficiently detoxify the body and alleviate some of the effects of dangerous carcinogens. This process operates in tandem with the antioxidant and anti-inflammatory agents of turmeric.
It seems that consumption of turmeric and its active compound, curcumin, can help the liver effectifity detoxify the body and allecite some of the effect of dangerous carcinogens.
Turmeric Contains Bioactive Compounds With Powerful Medicinal Properties
Turmeric is the spice that gives curry its yellow color.
It has been used in India for thousands of years as a spice and medicinal herb.
Recently, science has started to back up what Indians have known for a long time — it really does contain compounds with medicinal properties.
These compounds are called curcuminoids, the most important of which is curcumin.
Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.
However, the curcumin content of turmeric is not that high. It’s around 3%, by weight.
Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day.
It would be very difficult to reach these levels just using the turmeric spice in your foods.
Therefore, if you want to experience the full effects, you need to take a supplement that contains significant amounts of curcumin.
Unfortunately, curcumin is poorly absorbed into the bloodstream. It helps to consume black pepper with it, which contains piperine, a natural substance that enhances the absorption of curcumin by 2,000%.
The best curcumin supplements contain piperine, substantially increasing their effectiveness.
Curcumin is also fat soluble, so it may be a good idea to take it with a fatty meal.
Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. Most studies used turmeric extracts that are standardized to include large amounts of curcumin.
Curcumin Is a Natural Anti-Inflammatory Compound
Inflammation is incredibly important.
It helps your body fight foreign invaders and also has a role in repairing damage.
Without inflammation, pathogens like bacteria could easily take over your body and kill you.
Although acute, short-term inflammation is beneficial, it can become a major problem when it becomes chronic and inappropriately attacks your body's own tissues.
Scientists now believe that chronic, low-level inflammation plays a major role in almost every chronic, Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer's and various degenerative conditions.
Therefore, anything that can help fight chronic inflammation is of potential importance in preventing and even treating these diseases.
Curcumin is strongly anti-inflammatory. In fact, it’s so powerful that it matches the effectiveness of some anti-inflammatory drugs, without the side effects.
It blocks NF-kB, a molecule that travels into the nuclei of your cells and turns on genes related to inflammation. NF-kB is believed to play a major role in many chronic diseases.
Without getting into the details (inflammation is extremely complicated), the key takeaway is that curcumin is a bioactive substance that fights inflammation at the molecular level.
Chronic inflammation contributes to many common Western diseases. Curcumin can suppress many molecules known to play major roles in inflammation.
Turmeric Dramatically Increases the Antioxidant Capacity of the Body
Oxidative damage is believed to be one of the mechanisms behind aging and many diseases.
It involves free radicals, highly reactive molecules with unpaired electrons.
Free radicals tend to react with important organic substances, such as fatty acids, proteins or DNA.
The main reason antioxidants are so beneficial is that they protect your body from free radicals.
Curcumin is a potent antioxidant that can neutralize free radicals due to its chemical structure.
In addition, curcumin boosts the activity of your body's own antioxidant enzymes.
In that way, curcumin delivers a one-two punch against free radicals. It blocks them directly, then stimulates your body's own antioxidant defenses.
Curcumin has powerful antioxidant effects. It neutralizes free radicals on its own but also stimulates your body's own antioxidant enzymes.
Curcumin Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases
Back in the day, it was believed that neurons weren't able to divide and multiply after early childhood.
However, it’s now known that this does happen.
Neurons are capable of forming new connections, but in certain areas of the brain they can also multiply and increase in number.
One of the main drivers of this process is brain-derived neurotrophic factor (BDNF), which is a type of growth hormone that functions in your brain.
Many common brain disorders have been linked to decreased levels of this hormone, including depression and Alzheimer's disease .
Interestingly, curcumin can increase brain levels of BDNF.
By doing this, it may be effective in delaying or even reversing many brain diseases and age-related decreases in brain function.
It may also improve memory and make you smarter, which seems logical given its effects on BDNF levels. However, controlled studies in people are needed to confirm this.
Curcumin boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain.
Curcumin Should Lower Your Risk of Heart Disease
Heart disease is the number 1 cause of death in the world.
Researchers have studied it for many decades and learned a lot about why it happens.
Unsurprisingly, heart disease is incredibly complicated and various things contribute to it.
Curcumin may help reverse many steps in the heart disease process.
Perhaps the main benefit of curcumin when it comes to heart disease is improving the function of the endothelium, which is the lining of your blood vessels.
It’s well known that endothelial dysfunction is a major driver of heart disease and involves an inability of your endothelium to regulate blood pressure, blood clotting and various other factors.
Several studies suggest that curcumin leads to improvements in endothelial function. One study found that it’s as effective as exercise while another shows that it works as well as the drug Atorvastatin.
In addition, curcumin reduces inflammation and oxidation (as discussed above), which play a role in heart disease as well.
One study randomly assigned 121 people, who were undergoing coronary artery bypass surgery, either a placebo or 4 grams of curcumin per day, a few days before and after the surgery.
The curcumin group had a 65% decreased risk of experiencing a heart attack in the hospital.
Curcumin has beneficial effects on several factors known to play a role in heart disease. It improves the function of the endothelium and is a potent anti-inflammatory agent and antioxidant.
Turmeric Can Help Prevent (And Perhaps Even Treat) Cancer
Cancer is a terrible disease, characterized by uncontrolled cell growth.
There are many different forms of cancer, which still have several things in common. Some of them appear to be affected by curcumin supplements.
Curcumin has been studied as a beneficial herb in cancer treatment and been found to affect cancer growth, development and spread at the molecular level.
Studies have shown that it can contribute to the death of cancerous cells and reduce angiogenesis (growth of new blood vessels in tumors) and metastasis (spread of cancer).
Multiple studies indicate that curcumin can reduce the growth of cancerous cells in the laboratory and inhibit the growth of tumors in test animals.
Whether high-dose curcumin (preferably with an absorption enhancer like piperine) can help treat cancer in humans has yet to be studied properly.
However, there is evidence that it may prevent cancer from occurring in the first place, especially cancers of the digestive system like colorectal cancer.
In a 30-day study in 44 men with lesions in the colon that sometimes turn cancerous, 4 grams of curcumin per day reduced the number of lesions by 40% .
Maybe curcumin will be used along with conventional cancer treatment one day. It's too early to say for sure, but it looks promising and is being intensively studied.
Curcumin leads to several changes on the molecular level that may help prevent and perhaps even treat cancer.
Curcumin May Be Useful in Preventing and Treating Alzheimer's Disease
Alzheimer's disease is the most common neurodegenerative disease in the world and a leading cause of dementia.
Unfortunately, no good treatment is available for Alzheimer's yet.
Therefore, preventing it from occurring in the first place is of utmost importance.
There may be good news on the horizon because curcumin has been shown to cross the blood-brain barrier.
It’s known that inflammation and oxidative damage play a role in Alzheimer's disease, and curcumin has beneficial effects on both .
In addition, a key feature of Alzheimer's disease is a buildup of protein tangles called amyloid plaques. Studies show that curcumin can help clear these plaques.
Whether curcumin can really slow down or even reverse the progression of Alzheimer's disease in people is currently unknown and needs to be studied properly.
Curcumin can cross the blood-brain barrier and has been shown to lead to various improvements in the pathological process of Alzheimer’s disease.
Arthritis Patients Respond Very Well to Curcumin Supplements
Arthritis is a common problem in Western countries.
There are several different types, most of which involve inflammation in the joints.
Given that curcumin is a potent anti-inflammatory compound, it makes sense that it may help with arthritis.
Several studies show this to be true.
In a study in people with rheumatoid arthritis, curcumin was even more effective than an anti-inflammatory drug.
Many other studies have looked at the effects of curcumin on arthritis and noted improvements in various symptoms.
Arthritis is a common disorder characterized by joint inflammation. Many studies show that curcumin can help treat symptoms of arthritis and is in some cases more effective than anti-inflammatory drugs.
Studies Show That Curcumin Has Incredible Benefits Against Depression
Curcumin has shown some promise in treating depression.
In a controlled trial, 60 people with depression were randomized into three groups .
One group took Prozac, another group one gram of curcumin and the third group both Prozac and curcumin.
After 6 weeks, curcumin had led to improvements that were similar to Prozac. The group that took both Prozac and curcumin fared best .
According to this small study, curcumin is as effective as an antidepressant.
Depression is also linked to reduced levels of brain-derived neurotrophic factor (BDNF) and a shrinking hippocampus, a brain area with a role in learning and memory.
Curcumin boosts BDNF levels, potentially reversing some of these changes .
There is also some evidence that curcumin can boost the brain neurotransmitters serotonin and dopamine.
study in 60 people with depression showed that curcumin was as effective as Prozac in alleviating symptoms of the condition.
Curcumin May Help Delay Aging and Fight Age-Related Chronic Diseases
If curcumin can really help prevent heart disease, cancer and Alzheimer's, it would have obvious benefits for longevity.
For this reason, curcumin has become very popular as an anti-aging supplement .
But given that oxidation and inflammation are believed to play a role in aging, curcumin may have effects that go way beyond just preventing disease .
Due to its many positive health effects, such as the potential to prevent heart disease, Alzheimer’s and cancer, curcumin may aid longevity.
The Bottom Line
Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer.
It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.
It’s recommended to find a product with piperine, which is the substance that enhances curcumin absorption by 2,000%.
Without this substance, most of the curcumin just passes through your digestive tract.
Turmeric, also known as the golden spice, is a tall plant that grows in Asia and Central America.
It gives curry its yellow color and has been used in traditional Indian medicine for thousands of years to treat various health conditions.
Studies support its use and show that it can benefit your health.
But coupling turmeric with black pepper may enhance its effects.
This article reviews the potential health benefits of combining turmeric and black pepper.
Key Active Ingredients
And while most people think of it as nothing but a seasoning, black pepper can benefit health as well.
Both turmeric and black pepper have key active ingredients that contribute to their anti-inflammatory, antioxidant and disease-fighting qualities.
Curcumin in Turmeric
The key compounds in turmeric are called curcuminoids. Curcumin itself is the most active ingredient and appears to be the most important.
Piperine in Black Pepper
Curcumin in turmeric and piperine in black pepper have been shown to improve health due to their anti-inflammatory, antioxidant and disease-fighting qualities.
Piperine Enhances the Absorption of Curcumin
Unfortunately, the curcumin in turmeric is poorly absorbed into the bloodstream. As a result, you could be missing out on its advantages to health.
One study showed that adding 20 mg of piperine to 2 grams of curcumin increased its absorption significantly ※ 8 ※.
There are currently two theories on how this works.
First, piperine makes it easier for curcumin to pass through the intestinal wall and into your bloodstream ※ 9 ※.
As a result, combining curcumin with piperine increases its potential health benefits.
The piperine found in black pepper enhances curcumin absorption, making it more readily available to be used by your body.
The Combination Boosts Health Benefits
While curcumin and piperine each have their own health benefits, they’re even better together.
Fights Inflammation and Helps Reduce Pain
Turmeric’s curcumin has strong anti-inflammatory properties.
Curcumin’s anti-inflammatory properties are often praised for reducing pain and temporary discomfort.
Piperine has been shown to have anti-inflammatory and anti-arthritic properties as well. It helps desensitize a specific pain receptor in your body, which can further reduce feelings of discomfort ※ 18 , 19 , 20 ※.
When combined, curcumin and piperine are a powerful inflammation-fighting duo that can help reduce discomfort and pain.
May Help Prevent Cancer
Piperine seems to play a role in the death of certain cancer cells as well, which can decrease your risk of tumor formation, while other research indicates it, too, might inhibit the growth of cancerous cells ※ 27 , 28 ※.
One study showed that curcumin and piperine, both separately and in combination, interrupted the self-renewal process of breast stem cells. This is important, as this process is where breast cancer originates ※ 29 ※.
Aids in Digestion
Indian medicine has relied on turmeric to help with digestion for thousands of years. Modern studies support its use, showing that it can help reduce gut spasms and flatulence ※ 31 ※.
Piperine has been shown to enhance the activity of digestive enzymes in the gut, which helps your body process food more quickly and easily ※ 32 ※.
Furthermore, the anti-inflammatory properties of both turmeric and piperine may aid in reducing gut inflammation, which can help with digestion.
When combined, curcumin and piperine tend to have a greater effect on inflammation, digestion, reducing pain and fighting cancer.
Safety and Dosage
There are no official recommendations for consumption of either, and the maximum tolerable intake has not been identified.
Certain people may experience side effects like nausea, headache and skin rashes after taking curcumin in large doses. It’s thus important to follow the dosage recommendations on the supplement packaging ※ 35 , 36 ※.
The Joint FAO/WHO Expert Committee on Food Additives (JECFA) has set the acceptable dietary intake for curcumin as 1.4 mg per pound (3 mg/kg) of body weight per day, or approximately 245 mg for a 175-pound (80-kg) person ※ 37 ※.
In Indian culture, turmeric and black pepper are commonly consumed in tea, often combined with olive oil, coconut oil, honey and ginger.
Because curcumin is fat-soluble, consuming it with fat may increase absorption.
However, to fully reap the medicinal benefits of curcumin, it’s best consumed in supplement form combined with piperine.
Turmeric and black pepper are considered safe, and no serious side effects have been reported. While they can be added to food and drinks, supplements typically provide the greater benefit.
The Bottom Line
Turmeric and black pepper each have health benefits, due to the compounds curcumin and piperine.
As piperine enhances curcumin absorption in the body by up to 2,000%, combining the spices magnifies their effects.
They may reduce inflammation and improve digestion, particularly in supplement form.
If you’re looking to fully enjoy the advantages of turmeric and black pepper, consider mixing these spices for best results.