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Black pepper

Also: kali mirch (Hindi) · Piper nigrum

The world's most traded spice. Its piperine boosts absorption of curcumin, which cuts both ways.

Overall evidence

Evidence level: Limited or early evidence

A real, measured effect on absorption from a small study, but no evidence of health benefits from that.

A few small or low-quality studies, inconsistent results, or mostly lab and animal work. Interesting, but not enough to rely on.

Black peppercorns
Photo: Misterneedlemouse, via Wikimedia Commons (CC0-1.0)

What it is

The dried unripe berries of the Piper nigrum vine. Its pungency comes from piperine.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • South India

    Pepper rasam, a peppery tamarind broth, is served to anyone with a cold.

  • Europe

    Pepper is used freshly ground on almost every savoury dish.

  • India

    Pepper is traditionally added to turmeric milk.

What the research says

Each claim graded on its own evidence.

  • Piperine and curcumin absorption

    Evidence level: Limited or early evidence

    A small 1998 study in volunteers found that piperine taken with curcumin greatly increased the amount of curcumin reaching the blood. It did not test health outcomes.[1]

In food amounts

A few grinds to a teaspoon per dish.

We describe everyday cooking amounts only, never supplement doses.

Safety

Medicines
Piperine works by slowing the body's breakdown of some substances, which could also affect some medicines. Ask your pharmacist before taking piperine or "turmeric with black pepper" supplements with prescribed medicines. Normal seasoning amounts are not a known concern.[1]
Health conditions
Combined turmeric and piperine products count as the kind of absorption-boosted curcumin that has been linked with liver injury.[2]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers (Shoba et al.) — Planta Medica 64(4):353–356, 1998
  2. [2] Turmeric — fact sheet — US National Center for Complementary and Integrative Health (NCCIH, NIH)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with black pepper

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