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3 reasons why you should eat more pepper
Black pepper (Latin: Piper nigrum) is used as a spice all over the world and is likely the most commonly used seasoning globally. Rightfully so, it is often called the king of spices. In the past, pepper was so valuable it was traded for gold. But black pepper is not just a flavor enhancer—it also promotes health. This is thanks to the active compound piperine. This alkaloid is responsible for pepper’s pungency and offers several health benefits. Piperine supports digestion and has antioxidant and circulation-boosting effects. In traditional Indian Ayurveda, pepper plays an important role and is used to treat various ailments such as colds, digestive issues, and fever.
Black pepper promotes digestion
Like many other spicy seasonings, black pepper increases the secretion of saliva and digestive enzymes. For example, it stimulates the liver to produce bile acids, which aid in fat digestion. One study showed that the stimulation of bile acid secretion with oral piperine was about 30% higher than in the control group. Other digestive enzymes—such as chymotrypsin, trypsin, pancreatic lipase, and amylase—were also significantly increased in studies. Piperine also shortens the gastrointestinal transit time, helping food move faster through the digestive system. That’s why we’ve added black pepper extract to our Entlüfter Digestive Capsules. Together with other plant-based ingredients, piperine supports healthy digestion. Learn more about our capsules here.
Black pepper protects against oxidative stress
Free radicals are formed during metabolism or through external factors such as UV radiation or cigarette smoke. If not neutralized, they can cause oxidative stress, which accelerates cell aging and may contribute to diseases like atherosclerosis or cancer. That’s why it’s important to provide the body with enough antioxidants. Many spices contain antioxidants—black pepper included. In vitro studies have shown that piperine protects cells from oxidative damage by inhibiting free radicals.
Piperine boosts the bioavailability of other nutrients
Furthermore, piperine enhances the bioavailability of other compounds, increasing their effectiveness. Researchers believe this may be due to faster absorption in the gastrointestinal tract or protection from early breakdown in the liver. For example, co-administration of piperine increases the bioavailability of epigallocatechin gallate (a plant compound in green tea), coenzyme Q10, and curcumin. For curcumin (the active compound in turmeric), bioavailability was increased by up to 2000% when combined with piperine. That’s why we include piperine in many of our sports supplements (e.g., our EAA tablets) to maximize the effectiveness of the ingredients.
Piperine also has mood-enhancing effects, as it influences the release of neurotransmitters like dopamine and serotonin, promoting relaxation and a sense of well-being. In addition, black pepper may stimulate metabolism and support weight management.