Black Pepper
Black pepper (Piper nigrum) contains piperine which dramatically increases the absorption of other nutrients. BioPerine® is the most well-known patented form.
What is Black Pepper?
Black pepper, scientifically known as Piper nigrum, is a spice that has been used for centuries both in cooking and traditional medicine. It comes from the fruits of the pepper plant, which is a climbing vine. Black pepper is known for its sharp flavour and aroma, and it is one of the most widely used spices worldwide. One of the most interesting components in black pepper is piperine, an alkaloid that has been shown to dramatically increase the absorption of other nutrients in the body.
How does it work in the body?
Piperine, the active ingredient in black pepper, affects several processes in the body. It has been shown to inhibit enzymes that break down certain nutrients, leading to increased bioavailability of these substances. By blocking these enzymes, piperine can enhance the absorption of various vitamins and minerals, making it a potentially powerful compound for improving nutrient uptake.
Scientific benefits
Several studies have investigated the benefits of piperine. Here are some of the most prominent:
- Increased nutrient absorption: A study published in the Journal of Medicinal Food demonstrated that piperine can increase the absorption of various nutrients, including vitamin B6 and beta-carotene.
- Antioxidant properties: Research has shown that piperine has antioxidant properties, meaning it can help neutralise free radicals in the body.
- Anti-inflammatory effects: Studies have suggested that piperine may have anti-inflammatory effects, which can help reduce inflammation in the body.
Dosage and recommendations
There is no official recommendation for the daily dosage of black pepper. Generally, a dose of 5-20 mg of piperine per day is considered safe and effective for enhancing the absorption of other nutrients. It is important to note that higher doses may cause unpleasant side effects.
Best sources and forms
Black pepper is available in several forms, including whole berries, ground pepper, and as a dietary supplement. BioPerine® is a patented form of piperine often used in supplements to maximise nutrient absorption. When choosing black pepper, it is preferable to select organic and freshly ground pepper for the best quality.
Side effects and warnings
Although black pepper is safe for most people when used in cooking, high doses of piperine can cause side effects such as:
- Stomach pain
- Vomiting
- Diarrhoea
It is recommended that individuals with certain medical conditions or those taking specific medications consult a doctor before using black pepper in large amounts.
Frequently asked questions
Is black pepper good for health?
Yes, black pepper has several potential health benefits, including increased nutrient absorption and antioxidant properties.
Can I take black pepper as a supplement?
Yes, black pepper can be taken as a supplement, but it is important to follow dosage instructions and consult a doctor if necessary.
What is BioPerine®?
BioPerine® is a patented form of piperine used in supplements to improve nutrient absorption.
Is black pepper expensive?
Prices of black pepper vary depending on quality and form, but it is generally an affordable spice to include in your diet.
Related entries
Piperine
Piperine is the active compound in black pepper. It dramatically increases the bioavailability of other nutrients — up to 2000% for curcumin.
Bioavailability
The proportion of a nutrient that is actually absorbed and can be utilised by the body. A crucial factor when choosing supplement forms.
Turmeric
Turmeric (Curcuma longa) contains curcumin, a potent anti-inflammatory and antioxidant compound. Used for joint inflammation, digestion, and cellular protection.