5 health benefits of eating black pepper regularly

Black pepper contains antioxidants and may support your overall health. Benefits can include reducing inflammation and supporting blood sugar control and brain health, among others. Black pepper is one of the most commonly used spices worldwide. It’s made by grinding peppercorns, which are dried berries from the vine Piper nigrum.

It has a sharp and mildly spicy flavor that goes well with many dishes.

But black pepper is more than just a kitchen staple. It has been deemed the “king of spices” and used in ancient Ayurvedic medicine for thousands of years due to its high concentration of potent, beneficial plant compounds.

While there hasn’t been extensive research on black pepper, studies that have been done indicate a good number of health benefits from using pepper, including:

Antioxidants

The alkaloid piperine is a key compound in black pepper when it comes to these health benefits, including providing antioxidant properties. “Studies of piperine in rats have shown these properties exist,” says Culbertson, though she notes evidence in human patients is lacking thus far.

Anti-inflammatory

“Piperine has also been linked to potential anti-inflammatory benefits,” Culbertson says. “At least one study showed that black pepper, when combined with turmeric and ginger, had anti-inflammatory effects on the same level as prescription medication for patients with knee osteoarthritis.” (And turmeric and ginger have benefits of their own!)

Nutrient enhancer

“We know that the piperine compound also helps with absorbing nutrients like iron and beta-carotene,” Culbertson says, pointing to a 2020 study. “It’s especially powerful when combined with turmeric because it helps your body absorb that spice’s curcumin compound which also has antioxidant and anti-inflammatory properties.”

A salt substitute

One of the biggest benefits of black pepper, though, is what it keeps you from eating. “It’s a great salt substitute when you’re looking for something to spice up your meal,” says Culbertson.

Too much salt in your diet can be bad for your heart, raising your blood pressure which increases your risk for heart disease, stroke and heart failure. “You’re getting a great flavor for your foods while making it healthier by cutting out salt,” Culbertson adds.

A history of potential benefits

There are additional benefits listed for black pepper and, specifically, the piperine it contains. Culbertson notes that we still need additional data from studies but, historically, black pepper has popped up frequently as a treatment.