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December 23, 2021
BioPerine: Its Health Benefits, Side Effects, and Role in Turmeric
You may have seen BioPerine as an ingredient in one or more of your supplements. And for good reason…
BioPerine plays a critical role in the absorption of many vitamins, minerals, and supplements that you take on a daily basis. Without this black pepper extract, you’d be left with subpar results.
So, what it is about this element of black pepper that makes it so integral to your health? What benefits does it provide? And most importantly, are there any negative side effects? Read on to get answers to your most pressing questions.
What Is BioPerine?
BioPerine is a patented black pepper extract that’s added to vitamins, minerals, and herbs in order to enhance the absorption of nutrients in the body.
It contains 95% piperine—the primary component in black pepper. Because piperine is known for its warming effects, BioPerine stimulates heat production in the cells lining your small intestine (1). This small but mighty characteristic has been shown to have radical health benefits...
Health Benefits of BioPerine
Only a small amount of BioPerine is needed to produce powerful effects in the absorption of nutrients.
- An increase in metabolic rate, resulting in weight loss
- A decrease in cholesterol in the small intestine
- Stimulation and transportation of amino acids
- Enhanced absorption of nutrients
- An improvement in the intestinal epithelial barrier (AKA, it improves the regulation of nutrient absorption and prevents the invasion of bacteria in the body)
In addition to the benefits above, BioPerine improves the bioavailability of drugs that are metabolized in the liver. This, in turn, increases their plasma half-life, delays their excretion, and increases their therapeutic potential (1).
This allows for a decrease in dosage and dosing frequency, resulting in a more enjoyable (and sustainable) supplementation experience.
BioPerine Side Effects
To date, there have been no reported side effects of BioPerine. However, further research is needed to confirm this statement.
In one animal study, rats were given black pepper at a dose of 5 to 20 times that of the healthy human intake. All tests performed displayed no signs of toxicity on the immune system (1).
Turmeric with BioPerine
By now, you know that BioPerine has many positive effects when paired with other vitamins, minerals, and supplements. So in the case of turmeric and BioPerine, it’s a clear win-win.
One of the standout qualities of BioPerine is that the risk of turmeric overload on your GI tract lowers drastically. This is because you don’t need nearly as much turmeric when it’s taken in conjunction with BioPerine. Because of this, the threat of oxidative stress, free radicals, and muscle damage reduces greatly.
Benefits of Turmeric with BioPerine
Turmeric, a perennial plant of the ginger family, is a leading source of the polyphenol, curcumin. Curcumin is what gives turmeric its bright yellow, orange color.
- Degenerative eye conditions
- Exercise-induced inflammation
- Heart disease
- Hepatic (liver) diseases
- Inflammatory conditions
- Metabolic syndrome
- Muscle soreness
- Oxidative stress
- Wound healing
However, curcumin by itself doesn’t lead to the benefits mentioned above (due to its poor absorption, rapid metabolism, and rapid elimination). Therefore, it must be taken with black pepper (i.e. BioPerine!), which increases its bioavailability by a whopping 2,000% (4).
Turmeric with BioPerine results in more significant health advantages, including (6):
- Antioxidant support
- Anti-inflammatory effects
- Anti-cancer benefits
- Antiviral support
- Antibacterial activity
- Joint health
- Skin health
- Mood support
- Recovery from exercise
- Circulatory health
- All-day energy
- Healthy aging
Turmeric, Curcumin, and BioPerine Recommended Dosage
Based on current clinical trials, daily doses of curcumin that are between 4,000 and 8,000 milligrams (mg) have been generally recognized as safe by the Food and Drug Administration (FDA) (7).
However, we recommend a supplementation that includes the following dosage:
- Organic Turmeric Root Powder: 600 mg
- Turmeric Extract Powder (with 95% Curcumin): 50 mg
- Black Pepper Extract, or BioPerine (with 95% piperine): 5 mg
Several studies have confirmed the safety and efficacy of curcumin. However, in one study, seven individuals (out of 24) experienced diarrhea, headache, rash, and yellow stool over a 72-hour period. This is most likely due to the rather high dosage consumed—10,000 to 12,000-milligrams (8).
The Bottom Line
BioPerine has a laundry list of health benefits, including the enhanced absorption of nutrients and the prevention of bacterial invasion. In general, BioPerine simply makes your supplements work better.
In the case of turmeric and BioPerine, I believe it to be the new dynamic duo of the decade.
With the warming effects of BioPerine and the anti-inflammatory and antioxidant effects of turmeric, one can experience an improvement in anxiety, diabetes, heart disease, and much more.
NativeTip: If you’re taking a turmeric supplement, be sure that it has BioPerine. Without it, the turmeric and curcumin won’t be able to absorb properly. With it, however, you’ll benefit from a 2,000% increase in bioavailability.
Certified Health Coach and Head of Content at NativePath (aka I’m the gal responsible for ensuring that every blog we publish helps you live life a little more #OnThePath).
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.