Turmeric absorption and Black Pepper – What is the Scientific Basis

It’s a pervasive belief: for effective absorption of turmeric’s benefits, black pepper (or Piperine) is a must. But is this really the case? Let’s delve into the science and uncover the truth.

**Dispelling the Myth**

Turmeric’s active compounds are indeed absorbed in the small intestine and liver. While black pepper can enhance absorption by inhibiting their breakdown, it’s not indispensable. The real star? … Fat. Absorption peaks when turmeric is consumed with fatty foods (typically 15 grams or more), not just black pepper.

**Understanding the Science**

Turmeric isn’t just about Curcumin; it’s a complex mix of active molecules. Similarly, black pepper contains Piperine among other compounds. Piperine in black pepper inhibits the breakdown of the essential compounds in Turmeric making them available for absorption. However, the most significant factor in having the highest level of absorption of Turmeric compounds is the presence of fat. The absorption is most effective if Turmeric is taken with foods containing fats or oils (typically 15 grams or more). Essentially, if no fat is present to transport the fat soluble Curcumin from the small intestine, the amount that is absorbed will still remain small even though Piperine may have partially delayed the conversion of Curcumin to tetrahydrocurmin ( the primary metabolite of Curcumin)

**Examining the Research**

The famed statement that “2000% increase in absorption” occurs due to Piperine needs to be reexamined. It’s time for a reality check. While a study hinted at this boost, it was short-lived and hasn’t been replicated. Moreover, in that study, fasting before ingestion likely skewed the results.

A study was published in 1998 titled “Influence of Piperine on the pharmacokinetics of Curcumin in animals and human volunteers – PubMed 1998” [1]. The study originally reported a 2000% better absorption of Curcumin when Piperine was given along with it. The study was carried out on humans and rats. In humans the Curcumin levels in the blood went up by 2000% (relative) and 30 times (actual) because of Pipeine. For rats it was 104% or 2 times actual increase in Curcumin blood levels. It was statistically significant for rats and clinically relevant for humans.

Interestingly, the study has, apparently, never been duplicated while the 2000% increase keeps on circulating around with no further verification. Going through the published study, another interesting point to note is that the 2000% peak in absorption was present for a very brief interval of time. The high concentration dropped off rapidly to half of the peak value within 6-7 minutes and further dropped off to a very small amount in the next 7 minutes. A very short interval of time for effective absorption. Whereas the 2000% claim that we repeatedly see, incorrectly shows that the absorption remains high for a significantly long time to make it useful, all without the actual scientific evidence for that claim. Do note that another factor in absorption figures in the study participants relates to the fact that they were required to fast for 12 hours before ingesting Curcumin with Piperine and probably were not allowed to eat when the blood samples were taken for the next 6 hours.

**Cracking the Absorption Code**

Several factors influence turmeric absorption. Studies show that even without Piperine, absorption is notable. The key lies in turmeric’s lipophilic nature—requiring fat for optimal absorption. Additionally, turmeric’s own essential oils aid in absorption, sometimes surpassing Piperine’s efficacy.

Amount of Curcumin ingested was also studied without any black pepper or Piperine included in the trials. The published study was “Phase I clinical trial of Curcumin, a chemopreventive agent, in patients with high-risk or pre-malignant lesions – PubMed 2001” [2]. According to the study “The serum concentration of Curcumin usually peaked at 1 to 2 hours after oral intake of Curcumin and gradually declined within 12 hours”. Important to note is that NO Piperine was included in the study yet the absorption of Curcumin was higher than the 1998 study trial.

The most significant factor in Curcumin absorption lies in the fact that Curcumin is a lipophilic molecule. That means it is soluble in fat and not in water. Essentially, presence of fat is required for Curcumin to be absorbed in the small intestine. If no fat is present to transport the fat soluble Curcumin from the small intestine, the amount that is absorbed will still remain small even though Piperine may have partially delayed the conversion of Curcumin to tetrahydrocurmin ( the primary metabolite of Curcumin)

The essential oils contained in Turmeric also play a significant role in Curcumin absorption. So Turmeric, without anything else, without black pepper, without other additives, gets absorbs quite well in the body. The components in Turmeric called Termerones aid in the absorption of Curcumin. (The role of Turmerones on Curcumin transportation and P-glycoprotein activities in intestinal Caco-2 cells – PubMed 2012) [3] and another study investigated the effects of Curcumin with Piperine verses Curcumin with Turmeric’s essential components and found that the latter was slightly more effective (Essential turmeric oils enhance anti-inflammatory efficacy of Curcumin in dextran sulfate sodium-induced colitis – Scientific reports 2017) [4].

**The Whole Turmeric Advantage**

Turmeric isn’t just about Curcumin; it’s a holistic powerhouse. Research suggests that turmeric alone offers similar health benefits, if not more, compared to isolated Curcumin. The potential health benefits of turmeric far outweighs the benefits of just taking Curcumin. A study even suggested that turmeric without Curcumin provides similar health benefits (Curcumin-free turmeric exhibits anti-inflammatory and anticancer activities: Identification of novel components of turmeric – PubMed 2013) [5]

**Key Takeaways**

– Black pepper enhances absorption but isn’t indispensable.
– Pairing turmeric with fats boosts absorption significantly.
– Turmeric’s intrinsic oils aid absorption, making it effective even without additives.
– The health benefits of turmeric extend beyond Curcumin alone.

In essence, turmeric’s potency transcends the black pepper myth. Embrace the full spectrum of its benefits for a healthier you !

References
[1] Influence of Piperine on the pharmacokinetics of Curcumin in animals and human volunteers
G Shoba 1, D Joy, T Joseph, M Majeed, R Rajendran, P S Srinivas
Pubmed Planta Med . 1998 May;64(4):353-6.  doi: 10.1055/s-2006-957450.

[2] Phase I clinical trial of Curcumin, a chemopreventive agent, in patients with high-risk or pre-malignant lesions
A L Cheng 1, C H Hsu, J K Lin, M M Hsu, Y F Ho, T S Shen, J Y Ko, J T Lin, B R Lin, W Ming-Shiang, H S Yu, S H Jee, G S Chen, T M Chen, C A Chen, M K Lai, Y S Pu, M H Pan, Y J Wang, C C Tsai, C Y Hsieh
Pubmed Anticancer Res . 2001 Jul-Aug;21(4B):2895-900.

[3] The role of turmerones on Curcumin transportation and P-glycoprotein activities in intestinal Caco-2 cells
Grace G L Yue 1, Sau-Wan Cheng, Hua Yu, Zi-Sheng Xu, Julia K M Lee, Po-Ming Hon, Mavis Y H Lee, Edward J Kennelly, Gary Deng, Simon K Yeung, Barrie R Cassileth, Kwok-Pui Fung, Ping-Chung Leung, Clara B S Lau
PubMed J Med Food. 2012 Mar;15(3):242-52.  doi: 10.1089/jmf.2011.1845. Epub 2011 Dec 19.

[4] Essential turmeric oils enhance anti-inflammatory efficacy of Curcumin in dextran sulfate sodium-induced colitis
Shusuke Toden,1 Arianne L. Theiss,2 Xuan Wang,3 and Ajay Goel
Sci Rep. 2017; 7: 814. Published online 2017 Apr 11. doi: 10.1038/s41598-017-00812-6

[5] Curcumin-free turmeric exhibits anti-inflammatory and anticancer activities: Identification of novel components of turmeric
Bharat B Aggarwal 1, Wei Yuan, Shiyou Li, Subash C Gupta
Pubmed Mol Nutr Food Res . 2013 Sep;57(9):1529-42. doi: 10.1002/mnfr.201200838. Epub 2013 Jul 12.