FoodsHerbs & spicesAbsorption
Black pepper is the world’s most-used spice, and its active compound piperine has a genuinely useful trick: it improves how well the body absorbs certain nutrients and phytochemicals.
Key takeaways
- Piperine is the pungent compound in black pepper.
- It markedly increases the bioavailability of curcumin — a classic study reported roughly a 20-fold boost.1
- It also stimulates digestion and carries antioxidant activity.
- Culinary amounts are safe; because it boosts absorption, it can also affect how some medications are absorbed.
What it is
Black pepper (Piper nigrum) owes its bite to piperine, which inhibits enzymes and transporters that would otherwise break down or pump out absorbed compounds.
The evidence
The best-known effect is on curcumin: co-administering piperine raised curcumin blood levels dramatically in human study.1 This is why turmeric/curcumin products so often add black pepper. Piperine also supports digestion and has antioxidant properties.
How to use
Add freshly ground pepper to meals — especially those with turmeric/curcumin and a little fat.
Safety
Safe as a spice. Because piperine changes drug absorption, check with a pharmacist if you take medication with a narrow safety margin.
References
Educational summary, not a prescription.
- Shoba G, et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med 1998. pubmed.ncbi.nlm.nih.gov
This article summarises nutrition science for education and is not a substitute for individual medical advice.