Using Black Pepper To Boost Supplements

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When you’re taking supplements, it’s crucial to understand how well your body can absorb them, a factor known as bioavailability.

If a supplement has low bioavailability, your body might not utilize it effectively, requiring you to take larger doses for the same benefits. However, excessive intake could lead to side effects and wastage.

One common way to enhance bioavailability is by taking supplements with food. For example, if you’re taking a fat-soluble supplement, having it with a meal containing some fat helps your body produce enzymes, making absorption easier. This approach also minimizes the risk of stomach issues that might occur on an empty stomach.

But there’s another potentially more effective method for certain supplements—pairing them with piperine, a compound found in black pepper.

Benefits of black pepper

Piperine, the key player in black pepper, is responsible for its spicy flavor. While it has some traditional uses, like improving energy and digestion, scientific evidence supporting these claims is limited. However, piperine and black pepper extracts play a crucial role in enhancing the bioavailability of other supplement components.

Piperine can inhibit specific enzymes in the liver and intestine that might break down or eliminate supplements. By doing so, it improves the absorption and potential effectiveness of these supplements. Many supplements include piperine not for its direct health benefits but to boost the bioavailability of other beneficial components.

Black pepper vs BioPerine

There’s also a proprietary extract of black pepper known as BioPerine, a patented version standardized to contain at least 95% piperine. This sets it apart from regular piperine extracts, which may not always be standardized and can vary in piperine content.

BioPerine uses a unique extraction process, ensuring a consistent and high concentration of piperine. On the other hand, regular black pepper extracts, obtained through traditional methods, might not consistently contain as much piperine as BioPerine.

While other proprietary black pepper extracts exist, they are not as widespread as BioPerine. Choosing a supplement with BioPerine could be a strategic move to optimize the absorption of valuable components.

How black pepper can help

Not all supplements benefit equally from piperine’s bioavailability-boosting prowess. It’s not a one-size-fits-all solution. Instead, piperine tends to work its magic best with a select few supplements. So, the question arises: which supplements stand to gain the most?

Turmeric

Turmeric, a spice commonly found in Indian and Middle Eastern cuisines, holds a secret weapon known as curcumin. This compound packs a punch with its impressive anti-inflammatory and antioxidant properties. Studies have explored its potential benefits in addressing conditions like arthritis, heart disease, and certain cancers. Additionally, curcumin might contribute to better brain function and help ease symptoms of depression and anxiety.

Despite its myriad health potentials, there’s a catch—curcumin isn’t easily absorbed by the body. Our body has a knack for swiftly eliminating curcumin through a process called glucuronidation. This process attaches a glucuronic acid molecule to curcumin, making it easier to eliminate. While this primarily happens in the liver, other organs can join in the action.

Here’s where piperine steps in as the superhero sidekick. It puts a brake on the enzymes responsible for attaching that glucuronic acid molecule to curcumin. By doing so, it lets more curcumin stay in its free form, ready for the body to absorb.

But piperine doesn’t stop there. It cranks up the activity of enzymes in the intestine that ferry curcumin across the intestinal wall and into the bloodstream.

The magic happens through the stimulation of thermogenic hormones, leading to changes in cholesterol concentration in cell membranes. This tweak increases the fluidity of cell membranes, making them more permeable. The result? More curcumin passes through, entering the bloodstream with ease.

There’s a catch, though—the heightened effect is fleeting. To milk the benefits, take piperine alongside these nutrients simultaneously.

When these forces combine—slowed elimination and increased absorption—turmeric’s bioavailability skyrockets, up to 20 times more compared to taking turmeric alone.

Resveratrol

Derived from nature’s bounty, resveratrol boasts antioxidant properties that go beyond the ordinary. Found in grapes, berries, and that occasional glass of red wine, it steps up as a shield, safeguarding your cells from the harm inflicted by free radicals.

Delving into the research, resveratrol emerges as a potential ally in reducing inflammation, promoting heart health by lowering blood pressure and cholesterol levels, and even standing guard against certain types of cancer. But that’s not all – it may also have anti-aging effects and could enhance insulin sensitivity.

However, there’s a hurdle. Similar to its counterpart, curcumin, resveratrol faces absorption challenges in the intestines. Moreover, it’s quite vulnerable to degradation by enzymes in our stomach and gut.

Now, here’s where piperine steps onto the stage as the supporting actor. Piperine helps to boost the absorption of resveratrol in the gut. How? By making it more soluble and, importantly, by reducing its vulnerability to degradation by enzymes and stomach acid.

Lycopene

Ever wondered about the natural pigment that gives tomatoes, watermelon, and pink grapefruit their vibrant color? It’s called lycopene, and it’s more than just a pretty pigment – it’s packed with health benefits.

Studies have linked lycopene to a lower risk of heart disease and macular degeneration, and there’s even evidence suggesting it might help prevent certain cancers like prostate, lung, and breast cancer.

But here’s the catch—our body doesn’t easily absorb lycopene. Why? Well, it’s not very soluble in water, making absorption a bit tricky. Plus, it’s prone to breakdown during digestion, and its journey across the intestinal wall is a bit limited.

Piperine works wonders in boosting the absorption of lycopene. It’s like a protective shield during digestion, ensuring that the benefits of lycopene are fully unleashed in your body.

Vitamins and minerals

Piperine also steps up as a key player in enhancing the bioavailability of various nutrients. Take iron, for example—a mineral crucial for the formation of red blood cells and transporting oxygen in your body.

Boosting iron absorption is particularly beneficial because elevating iron levels is no easy feat. The body tightly regulates and limits its ability to absorb and use iron, making it a bit more challenging compared to other minerals.

Iron plays a pivotal role in ensuring your red blood cells can carry oxygen efficiently throughout your body. When iron levels are insufficient, it can lead to fatigue and a decreased ability to fight off infections.

By teaming up with iron, piperine makes it easier for your body to absorb and utilize this crucial mineral.

Side effects and Risks

It’s essential to be aware that piperine might influence the absorption of specific medications. Take carbamazepine and phenytoin, for instance—these medications may be absorbed more efficiently when taken alongside piperine. While this might seem beneficial, it can lead to higher drug levels in the body. Unfortunately, elevated drug levels could escalate the risk of experiencing unwanted side effects from the medication.

Considering this, it becomes paramount to have a conversation with your healthcare provider before incorporating piperine into your routine, especially if you are currently taking any medications. This precautionary step ensures that you receive personalized advice based on your health status and existing medications.

How much piperine in black pepper?

Now, if you’re thinking about swapping piperine extract with regular black pepper, you’ll be pleased to know that black pepper naturally contains a decent amount of piperine. The range is around 2500 to 8000 mg per 100 grams of black pepper, averaging at approximately 4400 mg.

To put this into perspective, to achieve a standard dose of 5 mg of piperine, you’d only need about 220 mg of raw black pepper—equivalent to a pinch used in your cooking.

White pepper is also an option, but note that its piperine content is about half of black pepper. So, you might need to use a bit more to achieve the same effect.

Adding piperine extracts like BioPerine to supplements can significantly raise their cost. Such supplements can be 2-4 times more expensive than those without piperine.

Should I use piperine?

In a nutshell, while black pepper extract or BioPerine can enhance the absorption of certain supplements like turmeric, resveratrol, or lycopene, it’s not always a must-have. Most other supplements won’t see a significant difference.

Consider this: adding a pinch of black pepper to your supplement or including it in your meal when taking supplements with food can replicate the effects of piperine or BioPerine without breaking the bank. It’s a simple and cost-effective solution to maximize the benefits of your supplements.

Top supplement choices

• Black pepper (BioPerine) – 1 cap w/ supps
• Black pepper (generic) – 1 pinch w/ suppl

Learn more about

• Other foods for weight loss
• Other weight loss supplements

See also

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  Iron supplements: an overview
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