What is Black Pepper?
Black pepper extract is a concentrated compound derived from the fruit of Piper nigrum, a flowering vine native to South India. Black pepper is most well recognised for its common use as a spice to add gentle heat and its delicious woody flavour to dishes. Black pepper contains an impressive array of nutrients including vitamins K, A and E, manganese, iron and potassium, as well as potent antioxidants such as piperine, an alkaloid responsible for black pepper’s characteristic pungency and many of its functional properties.
Health Benefits:
May Enhance Nutrient Absorption
Research indicates that black pepper may enhance nutrient absorption through its piperine content, which increases the bioavailability of valuable phytochemicals in foods and can enhance the activity of bioactive compounds. One study found that treatment with a standardised black pepper extract containing 95% piperine stimulated thermogenic action in the epithelial cells of the small intestine, which subsequently led to greater absorption and bioavailability of nutrients.
Provides Antioxidant Action
Antioxidant action is key to supporting long term health and longevity. Black pepper is believed to have powerful antioxidant properties which may prevent free radical cellular damage and limit oxidative stress. A study into the effects of black pepper found that supplementation with black pepper can reduce oxidative stress to the cells of rats fed a high fat diet, suggesting that it may be an effective antioxidant.
Could Support Metabolic Health
Black pepper could support metabolic health by helping manage blood sugar levels and by improving cholesterol levels. This may be in part due to black peppers ability to stimulate thermogenesis which produces heat and can increase calorie burning, slightly elevating metabolic rate. Additionally, one study found that the consumption of a combination of bioactive food ingredients including piperine led to decreased insulin resistance in overweight individuals, providing preliminary evidence that black pepper extract could potentially reduce insulin sensitivity through its piperine content.
May Contribute to Digestive Health
Black pepper extract may have beneficial effects for digestive health by stimulating the digestive enzymes of the pancreas, which contribute to the efficient break down of consumed fats, proteins, and carbohydrates into absorbable nutrients. As well as this, black pepper has been suggested to send impulses to the stomach which increase the secretion of hydrochloric acid, which supports the digestion of proteins in the stomach.
History:
Black pepper has one of the longest recorded histories of any spice. Often referred to as the “king of spices”, it was highly valued in ancient trade routes linking India, the Middle East, and Europe. In Ayurvedic and traditional Chinese practices, black pepper was used not only as a culinary ingredient but also to provide digestive support in cases of indigestion and stomach aches, aid respiratory health by acting as a warming botanical to help clear congestion.
Typical Use:
Black pepper is a staple spice, used regularly in culinary practices to enhance flavour and elevate dishes. Unlike culinary ground pepper, standardised black pepper extracts are often produced to contain a consistent level of piperine, allowing for more precise use in supplements. Black pepper extracts are often used in supplements to boost absorption of nutrients, support digestion and contribute to metabolic balance.
Sources:
https://pubmed.ncbi.nlm.nih.gov/23768180/
https://pubmed.ncbi.nlm.nih.gov/17987447/
https://pubmed.ncbi.nlm.nih.gov/15231065/
