Turmeric curcumin with black pepper: what it does and the safety trade-off
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- Turmeric curcumin with BioPerine capsule. Best for: Adults who want a standardized curcumin with black pepper for better absorption. See options on Amazon
- Standardized turmeric curcumin without black pepper. Best for: People who want curcumin but prefer a conventional formula. See options on Amazon
- Turmeric, ginger and black pepper complex. Best for: People who also want ginger in the same capsule. See options on Amazon
Why black pepper is added
Turmeric is a plant in the ginger family. The National Center for Complementary and Integrative Health (NCCIH) says curcumin, a major component, gives turmeric its yellow color, and its health effects are usually attributed to curcuminoids, including curcumin.
To raise absorption, many products add piperine from black pepper. NCCIH says combining curcumin with piperine is one way to improve curcumin's bioavailability. Labels often name the black pepper extract BioPerine.
| Label example (NOW Foods) | Turmeric extract | Black pepper |
|---|---|---|
| Turmeric Curcumin | 665 mg | None |
| Turmeric Curcumin with BioPerine | 658 mg | 5 mg |
Both NOW Foods products are standardized to at least 95% curcuminoids.
The liver warning for high-absorption formulas
Better absorption is not purely good news. NCCIH states that highly bioavailable formulations of curcumin, which enhance the body's ability to absorb it, may harm your liver, and that liver damage has been reported in some people who took these products.
NCCIH's advice: if you notice fatigue, nausea, poor appetite, dark urine or jaundice (yellow skin or eyes), stop taking turmeric or curcumin right away and talk with your health care provider.
NOW Foods' labels also tell anyone with a history of liver, gallbladder or digestive problems to consult a physician before use.
What the research shows
- Knee osteoarthritis. Several meta-analyses looked at oral turmeric or curcumin for knee pain, stiffness and function. NCCIH calls the initial evidence positive but says higher quality evidence is needed, including research on how bioavailability affects results.
- Fatty liver disease (NAFLD). Initial research suggests some measures might improve, but it is unclear which.
- Oral mucositis from cancer treatment. Initial research suggests turmeric or curcumin might help symptoms.
- Everything else. NCCIH says there is not enough evidence to conclude turmeric helps other conditions, and overall we do not know enough to say it is beneficial for any health purpose.
NCCIH also notes products vary in how much curcumin they actually contain, which makes studies hard to compare.
Side effects and who should avoid it
- Short-term use. Conventional oral turmeric or curcumin, not modified for absorption, is likely safe in recommended amounts for up to 2 or 3 months.
- Stomach effects. Nausea, vomiting, acid reflux, stomach upset, diarrhea or constipation can occur.
- Pregnancy. NCCIH says turmeric supplements during pregnancy may be unsafe. Little is known about amounts above food levels while breastfeeding.
- Blood thinners. NOW Foods' BioPerine label says to consult a physician if taking anticoagulant or anti-platelet drugs.
- Other medicines. NCCIH advises talking with your provider before using any herbal product if you take medicine.
How to choose a turmeric with black pepper supplement
- Look for standardized curcuminoids. A percentage such as 95% curcuminoids tells you what you are getting, since products vary widely.
- Check the piperine amount. NOW Foods uses 5 mg of black pepper extract per capsule. Know that you are choosing a higher-absorption formula.
- Watch total turmeric per serving. Some listings advertise very high mg per serving. Higher is not proven better.
- Avoid stacking. Do not combine several high-absorption curcumin products.
- Follow directions. NOW Foods directs 1 capsule 1 to 2 times daily with food.
- Plain turmeric is an option. A product without black pepper, or turmeric in food or tea, avoids the high-absorption concern.
What to look for when you buy
Turmeric curcumin with BioPerine capsule
Best for: Adults who want a standardized curcumin with black pepper for better absorption
NOW Foods lists 658 mg turmeric extract (minimum 95% curcuminoids) plus 5 mg BioPerine black pepper extract per capsule, taken with food.
Watch out: Higher absorption formulas carry NCCIH's liver warning. Stop and call your provider if you notice dark urine, nausea or yellowing.
See options on AmazonStandardized turmeric curcumin without black pepper
Best for: People who want curcumin but prefer a conventional formula
NOW Foods' plain version gives 665 mg extract standardized to at least 95% curcuminoids, without added piperine.
Watch out: Lower absorption than piperine formulas. Still avoid during pregnancy.
See options on AmazonTurmeric, ginger and black pepper complex
Best for: People who also want ginger in the same capsule
Complexes combine curcumin, ginger and a small amount of black pepper in one capsule.
Watch out: Amounts of each herb vary; check curcumin and pepper mg. Ginger adds its own considerations.
See options on AmazonQuestions people ask
- Why is black pepper added to turmeric supplements?
- Black pepper contains piperine, and NCCIH says combining curcumin with piperine is one way to improve curcumin absorption.
- Is turmeric with black pepper safe?
- Usually short term at label doses, but NCCIH warns that highly bioavailable curcumin formulas may harm the liver. Stop if you notice fatigue, nausea, poor appetite, dark urine or jaundice.
- What is turmeric curcumin with black pepper good for?
- Early evidence for knee osteoarthritis pain and stiffness is positive but not definitive. NCCIH says there is not enough evidence to confirm other benefits.
- How long can I take turmeric curcumin?
- NCCIH says conventional turmeric or curcumin is likely safe for up to 2 or 3 months in recommended amounts.
- Can I take turmeric while pregnant?
- NCCIH says turmeric supplements during pregnancy may be unsafe. Turmeric used in normal food amounts is a different matter; ask your prenatal provider.
Sources
- Turmeric: Usefulness and Safety (nccih.nih.gov), National Center for Complementary and Integrative Health
- Turmeric Curcumin with BioPerine Veg Capsules (www.nowfoods.com/products/supplements/turmeric-curcumin-bioperine-veg-capsules), NOW Foods
- Turmeric Curcumin Veg Capsules (www.nowfoods.com/products/supplements/turmeric-curcumin-veg-capsules), NOW Foods