Turmeric, also known as the golden spice, is a tall plant that grows in Asia and Central America.

它使咖喱具有黄色，并已在印度传统医学中使用了数千年，以治疗各种健康状况。

研究支持其使用，并表明它可以使您的健康受益。

But coupling turmeric with black pepper may enhance its effects.

This article reviews the potential health benefits of combining turmeric and black pepper.

In recent years, research has confirmed that turmeric has medicinal properties ( 1 ).

And while most people think of it as nothing but a seasoning, black pepper can benefit health as well.

姜黄和黑胡椒都有关键的活性成分，可有助于其抗炎，抗氧化剂和抗病品质。

Curcumin in Turmeric

The key compounds in turmeric are called curcuminoids. Curcumin itself is the most active ingredient and appears to be the most important.

作为多酚，姜黄素有几个advantages to health。它是一种强大的抗氧化剂，具有抗炎，抗菌和抗真菌特性（ 1 ，，，， 2 ).

但是，姜黄素最大的衰落之一是它没有很好地吸收体内（ 1 ).

黑胡椒粉

Black pepper contains the bioactive compound piperine, which is an alkaloid like capsaicin, the active component found in chili powder andcayenne pepper（（ 3 ).

尖白氨酸有助于缓解恶心，头痛和消化不良，并且具有抗炎特性（ 4 ，，，， 5 ，，，， 6 ).

尽管如 2 ，，，， 7 ).

Summary

Curcumin in turmeric and piperine in black pepper have been shown to improve health due to their anti-inflammatory, antioxidant and disease-fighting qualities.

Unfortunately, the curcumin in turmeric is poorly absorbed into the bloodstream. As a result, you could be missing out on its advantages to health.

However, adding black pepper can help. Research supports that combining the piperine in black pepper with the curcumin in turmeric enhances curcumin absorption by up to 2,000% ( 2 ，，，， 7 ，，，， 8 ).

One study showed that adding 20 mg of piperine to 2 grams of curcumin increased its absorption significantly ( 8 ).

There are currently two theories on how this works.

首先，胡椒碱使姜黄素更容易穿过肠壁并进入您的血液（ 9 ).

Second, it may slow down the breakdown of curcumin by the liver, increasing its blood levels. ( 10 ，，，， 11 ).

As a result, combining curcumin with piperine increases its potential health benefits.

Summary

黑胡椒中发现的胡椒碱可增强姜黄素的吸收，使其更容易被您的身体使用。

While curcumin and piperine each have their own health benefits, they’re even better together.

Fights Inflammation and Helps Reduce Pain

姜黄的姜黄素具有强大的抗炎特性。

实际上，它是如此有效，以至于一些研究表明match the power在某些抗炎药中，没有负面副作用（ 12 ，，，， 13 ，，，， 14 ).

研究还表明，姜黄可能在预防和治疗关节炎中发挥作用，这种疾病以关节炎症和疼痛为特征（ 15 ，，，， 16 ，，，， 17 ).

姜黄素的抗炎特性通常会因减轻疼痛和暂时的不适而受到赞誉。

Piperine已被证明具有anti-inflammatory和抗关节炎的特性。它有助于使您体内的特定疼痛受体脱敏，这可以进一步减少不适感（ 18 ，，，，19，，，， 20 ).

结合时,姜黄素和胡椒碱是一种具美味l inflammation-fighting duo that can help reduce discomfort and pain.

May Help Prevent Cancer

姜黄素不仅在治疗，甚至预防癌症方面都表现出希望（ 21 ，，，， 22 ).

试管研究表明,它能减少cer growth, development and spread at the molecular level. It could also contribute to the death of cancerous cells ( 23 ，，，， 24 ，，，， 25 ，，，，26).

Piperine seems to play a role in the death of certain cancer cells as well, which can decrease your risk of tumor formation, while other research indicates it, too, might inhibit the growth of cancerous cells ( 27 ，，，， 28 ).

One study showed that curcumin and piperine, both separately and in combination, interrupted the self-renewal process of breast stem cells. This is important, as this process is where breast cancer originates ( 29 ).

Further studies point to curcumin and piperine having protective effects against additional cancers, including prostate, pancreatic, colorectal and more ( 22 ，，，， 23 ，，，， 27 ，，，，30).

辅助消化

Indian medicine has relied on turmeric to help with digestion for thousands of years. Modern studies support its use, showing that it can help reduce gut spasms and flatulence (31).

已显示尖白氨酸可以增强肠道中消化酶的活性，这可以帮助您的身体更快，更轻松地处理食物（ 32 ).

此外，姜黄和哌啶的抗炎特性可能有助于减少肠道炎症，这可以帮助消化。

Summary

When combined, curcumin and piperine tend to have a greater effect on inflammation, digestion, reducing pain and fighting cancer.

通常认为姜黄素和胡椒碱是安全的（ 32 ，，，， 33 ，，，， 34 ).

There are no official recommendations for consumption of either, and themaximum tolerable intake尚未确定。

某些人可能会经历副作用像恶心一样，大剂量服用姜黄素后，头痛和皮疹。因此，重要的是遵循有关补充包装的剂量建议（ 35 ，，，， 36 ).

FAO/WHO联合食品添加剂专家委员会（JECFA）将姜黄素的可接受饮食摄入量为每磅1.4毫克（3毫克/千克）每天的体重，约为175磅的约245毫克（80-磅）kg）人（37).

InIndian culture，，，，turmeric and black pepper are commonly consumed in tea, often combined with olive oil, coconut oil, honey and ginger.

Because curcumin is fat-soluble, consuming it with fat may increase absorption.

However, to fully reap the medicinal benefits of curcumin, it’s best consumed in supplement form combined with piperine.

Summary

Turmeric and black pepper are considered safe, and no serious side effects have been reported. While they can be added to food and drinks, supplements typically provide the greater benefit.

Turmeric and black pepper each have health benefits, due to the compounds curcumin and piperine.

As piperine enhances curcumin absorption in the body by up to 2,000%, combining the spices magnifies their effects.

它们可以减少炎症并改善消化，尤其是在补充形式中。

如果您希望完全享受姜黄和黑胡椒的优势，请考虑将这些香料混合以获得最佳效果。