Black Pepper
Snapshot
Black Pepper (Piper nigrum) is a culinary spice and bioavailability enhancer, containing piperine which supports nutrient absorption, digestive function, and metabolic health.
What is Black Pepper?
Black Pepper is the dried, unripe fruit (peppercorn) of Piper nigrum, processed by sun-drying the berries until they turn black; piperine is the principal alkaloid responsible for its pungency and physiological effects.
Where It Comes From
Cultivated in tropical regions (India, Vietnam, Indonesia), peppercorns are harvested when green, then dried and sometimes ground; extracts standardized to 95% piperine are used in supplements.
Key Nutrients & Compounds
Provides piperine (up to 6–9% in the fruit, 95% in extracts), which inhibits hepatic and intestinal glucuronidation enzymes, enhancing bioavailability of curcumin, vitamins, and other plant compounds.
Health Benefits
Black Pepper improves digestion by stimulating digestive enzymes and bile secretion; enhances absorption of nutrients and phytochemicals (e.g., curcumin); exhibits antioxidant and anti-inflammatory activities; and may support metabolic rate.
Recommended Dosage
Ground black pepper in foods: ⅛–¼ teaspoon daily. Piperine extract supplements: 5–20 mg per serving, typically alongside co-supplemented compounds like curcumin to boost their absorption.
How to Use It
Use freshly ground black pepper to season meals. For enhanced bioavailability formulations, take piperine extract capsules with meals or with supplements (e.g., curcumin) per product guidance.
Who Should Use It?
Anyone cooking with spices for flavor and digestion; individuals using supplements like curcumin, turmeric, or certain nutrients that benefit from piperine-enhanced absorption.
Possible Interactions or Cautions
Piperine may alter metabolism of drugs by inhibiting cytochrome P450 enzymes; caution with medications (e.g., anticoagulants, antihypertensives); high amounts can irritate the gastrointestinal tract.
Final Thoughts
Black Pepper is not only a versatile spice but also a potent enhancer of nutrient and phytochemical bioavailability, making it valuable both culinarily and therapeutically.
Scientific Studies
Shoba G, et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353–356. https://doi.org/10.1055/s-2006-957450
Atal CK, Dubey RK, Singh J. Biochemical basis of enhanced drug bioavailability by piperine: evidence that piperine is a potent inhibitor of drug metabolism. J Pharmacol Exp Ther. 1985;232(1):258–262.
Srinivasan K. Black pepper and its pungent principle-piperine: a review of diverse physiological effects. Crit Rev Food Sci Nutr. 2007;47(8):735–748. https://doi.org/10.1080/10408390601062054