Black pepper is a versatile herb that offers numerous health benefits due to its bioactive compounds, especially piperine. Its traditional uses are supported by modern scientific research, highlighting its potential in enhancing digestion, reducing inflammation, providing antioxidant protection, and improving cognitive function.
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Black Pepper (Piper nigrum) |
What is Black Pepper?
Black pepper (Piper nigrum) is a flowering vine in the family Piperaceae, is cultivated for its fruit, known as peppercorns, which are usually dried and used as a spice and seasoning. The plant has dark green, heart-shaped leaves and small, white clustered flowers. The peppercorns grow in long clusters and can be harvested at different stages of ripeness.
Black pepper is native to South India but is widely cultivated in tropical regions around the world, including Vietnam, Indonesia, Brazil, and Sri Lanka. The plant thrives in hot, humid climates with well-drained soil and partial shade.
Primary Compounds in Black Pepper
Black pepper contains several bioactive compounds, including:
Piperine: The primary alkaloid responsible for its pungent taste and many of its health benefits.
Essential Oils: Including compounds like limonene, caryophyllene, and pinene, which contribute to its aroma and therapeutic properties.
Flavonoids: Such as kaempferol, with antioxidant properties.
Other medicinal compounds in black pepper include piperic acid, piperolein B, piperamide, piperettine, kusunokinin, piperlonguminine and pellitorine.
Vitamins and Minerals: Including vitamin K, vitamin C, iron, potassium, and manganese.
Traditional Uses of Black Pepper
Black pepper has been used in various traditional medicines across different cultures:
Ayurvedic Medicine
Used to improve digestion, relieve coughs and colds, and enhance bioavailability of other herbs.
Traditional Chinese Medicine
Used to treat digestive issues, stimulate appetite, and as an anti-inflammatory agent.
European Herbalism
In many European traditions, black pepper is used as a remedy for sore throats, nasal congestion, and to improve respiratory function.
Health Benefits of Black Pepper
The health benefits of black pepper are largely attributed to piperine and its essential oils:
Digestive Health
Piperine stimulates the secretion of digestive enzymes, improving digestion and alleviating gastrointestinal issues.
Anti-inflammatory
Piperine has been shown to reduce inflammation, which can be beneficial for conditions like arthritis.
Antioxidant
Black pepper's flavonoids and essential oils provide antioxidant benefits, protecting cells from oxidative stress.
Enhanced Nutrient Absorption
Piperine enhances the bioavailability of various nutrients, making them more effective.
Antimicrobial
Black pepper has antimicrobial properties, which can help in preventing and treating infections.
Cognitive Health
Some studies suggest that piperine may help improve cognitive function and protect against neurodegenerative diseases.
Research on Black Pepper
A 2022 study from the University of Massachusetts tested the absorption of nutrients when black pepper was added to foods. The research found that carotenoid and lycopene among other nutrients were absorbed at higher levels when black pepper was added to the meal.
In a 2013 study, researchers from China’s Jining Medical College found in a study of 174 people that white pepper significantly decreased the frequency of diarrhea among those with acute or persistent diarrhea.
A 2006 study of elderly residents from Japan’s University of Massachusetts found that black pepper oil, when inhaled through the nostrils, significantly boosted brain circulation (regional cerebral blood flow) and swallowing abilities.
A 2018 study from Sweden’s Lund University tested 16 people by giving them a black pepper-based drink prior to eating. The subjects were tested before and after the beverage was given, and compared to prior levels. The research found the black pepper reduced hunger and the desire to eat. It also increased the feeling of fullness (satiety) after eating. The results indicated that black pepper discourages overeating.
In a 2016 paper, research from the University of Porto found that black pepper’s piperine content has been shown to help neurological disorders such as epilepsy, Parkinson's disease and depression. It also can help with pain according to the research.
A 2019 review of research from the Durban University of Technology and Turkey’s Selcuk University found that black pepper has significant antimicrobial properties that combat bacteria. They also found that it is significantly antioxidant and scavenges a number of toxins. They also found studies proving black pepper helped block cancer.
The research also found that it reduced bad cholesterol such as triglycerides and helped with glucose control. In addition, black pepper was found to have “analgesic, anticonvulsant, and neuroprotective effects.” The researchers termed black pepper as “king of spices.”
A 2023 review of research from Brazil’s State University of Maringa found that black pepper inhibited bacteria superbugs such as Mycobacterium spp. and Staphylococcus aureus – sometimes referred to as MRSA.
A 2021 study from Pakistan’s University of Lahore found that piperine from black pepper had significant effects on the body including helping to protect the liver, protecting against allergies and anti-inflammatory effect. They also termed it as being neuroprotective.
A 2010 laboratory study of Alzheimer’s disease found that black pepper extract significantly improved memory impairment in Alzheimer’s disease.
How to consume Black Pepper
This may be obvious, because black pepper is a typical part of dinner tables around the world. Sprinkling it on foods is a common tradition.
However, other ways to consume this tremendous plant medicine might be considered. For example, Ayurvedic practitioners often recommend drinking water that has been blended with a teaspoon of black pepper to aid digestion and stimulate immunity.
As mentioned in the research, it can also be inhaled as aromatherapy through a diffuser, or even used with an inhaler to help promote some of the neurological benefits of this special compound.
Be sure to talk with your doctor if you have a medical condition, and with an herbalist before significant dosing of any herb.
Scientific References
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Chavarria D, Silva T, Magalhães e Silva D, Remião F, Borges F. Lessons from black pepper: piperine and derivatives thereof. Expert Opin Ther Pat. 2016;26(2):245-64. doi: 10.1517/13543776.2016.1118057.
Zanzer YC , Plaza M , Dougkas A , Turner C , Östman E . Black pepper-based beverage induced appetite-suppressing effects without altering postprandial glycaemia, gut and thyroid hormones or gastrointestinal well-being: a randomized crossover study in healthy subjects. Food Funct. 2018 May 23;9(5):2774-2786. doi: 10.1039/c7fo01715d.
Rose JE, Behm FM. Inhalation of vapor from black pepper extract reduces smoking withdrawal symptoms. Drug Alcohol Depend. 1994 Feb;34(3):225-9. doi: 10.1016/0376-8716(94)90160-0.
Lindheimer JB, Loy BD, O'Connor PJ. Short-term effects of black pepper (Piper nigrum) and rosemary (Rosmarinus officinalis and Rosmarinus eriocalyx) on sustained attention and on energy and fatigue mood states in young adults with low energy. J Med Food. 2013 Aug;16(8):765-71. doi: 10.1089/jmf.2012.0216.
Pipalia PR, Annigeri RG, Mehta R. Clinicobiochemical evaluation of turmeric with black pepper and nigella sativa in management of oral submucous fibrosis-a double-blind, randomized preliminary study. Oral Surg Oral Med Oral Pathol Oral Radiol. 2016 Dec;122(6):705-712. doi: 10.1016/j.oooo.2016.07.023.
Ebihara T, Ebihara S, Maruyama M, Kobayashi M, Itou A, Arai H, Sasaki H. A randomized trial of olfactory stimulation using black pepper oil in older people with swallowing dysfunction. J Am Geriatr Soc. 2006 Sep;54(9):1401-6. doi: 10.1111/j.1532-5415.2006.00840.x.
Maenthaisong R, Chaiyakunapruk N, Tiyaboonchai W, Tawatsin A, Rojanawiwat A, Thavara U. Efficacy and safety of topical Trikatu preparation in, relieving mosquito bite reactions: a randomized controlled trial. Complement Ther Med. 2014 Feb;22(1):34-9. doi: 10.1016/j.ctim.2013.08.014.
Luo H, Li Z, Straight CR, Wang Q, Zhou J, Sun Y, Lo CY, Yi L, Wu Y, Huang J, Wolfe W, Sutherland DZ, Miller MS, McClements DJ, Decker EA, Xiao H. Black pepper and vegetable oil-based emulsion synergistically enhance carotenoid bioavailability of raw vegetables in humans. Food Chem. 2022 Mar 30;373(Pt B):131277. doi: 10.1016/j.foodchem.2021.131277.
Chonpathompikunlert P, Wattanathorn J, Muchimapura S. Piperine, the main alkaloid of Thai black pepper, protects against neurodegeneration and cognitive impairment in animal model of cognitive deficit like condition of Alzheimer's disease. Food Chem Toxicol. 2010 Mar;48(3):798-802. doi: 10.1016/j.fct.2009.12.009.
Haq IU, Imran M, Nadeem M, Tufail T, Gondal TA, Mubarak MS. Piperine: A review of its biological effects. Phytother Res. 2021 Feb;35(2):680-700. doi: 10.1002/ptr.6855.
Murase LS, Perez de Souza JV, Meneguello JE, Palomo CT, Fernandes Herculano Ramos Milaré ÁC, Negri M, Dias Siqueira VL, Demarchi IG, Vieira Teixeira JJ, Cardoso RF. Antibacterial and immunological properties of piperine evidenced by preclinical studies: a systematic review. Future Microbiol. 2023 Nov;18:1279-1299. doi: 10.2217/fmb-2023-0101.
Takooree H, Aumeeruddy MZ, Rengasamy KRR, Venugopala KN, Jeewon R, Zengin G, Mahomoodally MF. A systematic review on black pepper (Piper nigrum L.): from folk uses to pharmacological applications. Crit Rev Food Sci Nutr. 2019;59(sup1):S210-S243. doi: 10.1080/10408398.2019.1565489.
Quijia CR, Chorilli M. Characteristics, Biological Properties and Analytical Methods of Piperine: A Review. Crit Rev Anal Chem. 2020;50(1):62-77. doi: 10.1080/10408347.2019.1573656.