Are you a fan of turmeric milk, also known as ‘golden milk’? Then you’ve probably come across information to take turmeric together with black pepper. This article answers your burning question exactly how much turmeric and black pepper should you take daily to reap maximum benefits?
Turmeric and Black Pepper – A Powerful Combination
The combination of turmeric and black pepper creates a positive synergy that is powerful!
Some of the benefits of consuming these two nutrients together include:
- Fights inflammation
- Wards off free radicals that cause oxidative damage in the body
- May help prevent cancer
- Has natural pain-relieving properties
- Facilitates proper digestion
- And more
What Does Black Pepper Do to Turmeric?
Black pepper is amazing because of its active compound called piperine. Piperine is a strong antioxidant that also has anti-inflammatory, immune-boosting and germ-fighting properties.
Piperine also helps magnify the benefits of turmeric’s active ingredient, curcumin.
Numerous studies show that black pepper boosts turmeric’s powers by a LOT. How come?
Studies such as this one and this one show that combining the piperine in black pepper with the curcumin in turmeric enhances curcumin absorption into our bodies by up to a whopping 2,000%!
How does this work?
Well, for one – according to this study, piperine makes it easier for curcumin to pass through the intestinal wall into the blood stream.
Secondly, this study shows that piperine may slow down the quick breakdown of curcumin by the liver, which increases its blood levels and keeps providing the body with benefits.
How Much Turmeric and Black Pepper Should You Take Daily?
According to this research, adding 20 mg of piperine to 2 grams of curcumin increased its absorption significantly.
According to the European Food Safety Authority, the Joint FAO/WHO Expert Committee on Food Additives (JECFA) recommends an Acceptable Dietary Intake of 0-3 mg of curcumin per kilogram of body weight per day.
Or, in American units, 1.4 mg of curcumin per pound of body weight per day.
This can be translated as approximately 180 mg of curcumin per day for a 60-kilogram or 132-pound individual.
Best Way to Take Turmeric & Black Pepper Together
Turmeric powder used in food can contain around 3% curcumin, compared to 95% curcumin in extracts.
That’s why the best way to take turmeric and black pepper together to reap its maximum health benefits is to take a high quality supplement.
Turmeric Curcumin with BioPerine 1500mg – Natural Joint & Healthy Inflammatory Support with 95% Standardized Curcuminoids for Potency & Absorption – Non-GMO, Gluten Free Capsules with Black Pepper
Nevertheless, you can also try this turmeric and black pepper recipe as a delicious way of enjoying these two spices together:
Turmeric and Black Pepper Recipe – How to Make a Turmeric and Black Pepper Drink
What you need
- 1 teaspoon of turmeric powder
- ¼ teaspoon of black pepper powder
- 8 oz of whole milk or non-dairy milk
- 1 tablespoon of raw honey
Directions
- Heat the milk until hot.
- Add in turmeric and black pepper powder as well as raw honey.
- Mix well and pour into a glass.
- Enjoy!
Turmeric and Black Pepper Side Effects
Turmeric and black pepper are generally considered safe to consume.
In the Indian subcontinent, a lot of turmeric and black pepper is used when cooking dishes like curries.
When taken in large quantities, such as an overdose of supplement pills, certain people may experience side effects such as nausea, headache and skin rashes.
That’s why it is important to follow dosage instructions in supplement packages.
I hope I answered your question, ‘how much turmeric and black pepper should you take daily?’ Any queries? Ask away in the comment section below!
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