Supplements

Turmeric with Black Pepper vs. Turmeric with Black Seed Oil: What's Best?

Written by Claire Hannum

Updated on August 5, 2024

Black pepper and black seed have been used for thousands of years…

In ancient Greece, black pepper was traded as a sacred currency. In Egypt, black seeds were found in King Tut’s tomb.

And now two thousand years later, these two ingredients are just as noteworthy. Not only can they transform a dish in the kitchen. They can transform your health, too.

However, when it comes to your turmeric supplement, we believe that one of these spices is better than the other.

In this article, you’ll learn the difference between black pepper and black seed oil and why it makes a difference in a turmeric supplement.

Table Of Contents

The Difference: Black Pepper vs. Black Seed Oil

Black pepper comes from the dried fruit of the vine Piper nigrum. Recognized worldwide for its flavor and health benefits, black pepper has been shown to have antioxidant, antimicrobial, anti-inflammatory, gastro-protective, and antidepressant activities. Its main active ingredient is piperine, a potent antioxidant and anti-inflammatory.

Black peppercorns in wooden bowl on table. Pile of ground black pepper.

The potential health benefits of black pepper include the following:

  • Support brain function and memory (1, 2)
  • Maintain healthy blood sugar levels
  • Promote healthy cholesterol levels
  • Support healthy aging (3)
  • Help with nutrient absorption (4)
  • Aid digestion (4)
  • The potential to help fight or slow the growth of cancer (4, 5)
  • Help reduce joint swelling caused by arthritis (6)
  • Help reduce inflammation caused by allergies (7)

Black seed oil is derived from the seeds of the plant, Nigella sativa. The seeds have been used as a spice and food preservative, and as a diuretic, anti-hypertensive, muscle relaxant, and immunity support in immune-compromised people. It’s so well-known for its health benefits that in old Latin, it’s called “Panacea” meaning “cure-all” (8).

Clear jar of black seed oil, wooden spoon full of black seeds, and purple Nigella Sativa flower on white wooden board.

The oil itself consists of 24.9% carbohydrates, 26.7% proteins (and eight of the nine essential amino acids), 28.5% fats, and significant levels of iron, copper, zinc, phosphorus, calcium, thiamin, niacin, pyridoxine, and folic acid (9, 10).

Its main active ingredient is called thymoquinone. Like piperine, thymoquinone is packed with antioxidants and anti-inflammatory properties (11). This may help improve brain health, slow the growth of cancer, and protect against heart disease, diabetes, obesity, and neurodegenerative diseases (12, 10, 13).

The potential health benefits of black seed oil include the following:

  • Promote healthy body mass index (BMI), weight, and waist size in those with type 2 diabetes, obesity, or metabolic syndrome (14, 15)
  • Support lower LDL (“bad”) cholesterol and triglyceride levels (16, 15)
  • Aid in chronic headache and back pain (10)
  • Help with rheumatoid arthritis symptoms (17)
  • Support reduced asthma symptoms (18)

Which Ingredient to Look For in a Turmeric Supplement

For a long time, black pepper was seen as the gold standard ingredient to pair with turmeric—and for many who aren’t closely following the latest research, it still is. This is because piperine, pepper’s main active ingredient, can increase the bioavailability of curcumin (the compound in turmeric responsible for the bulk of its health benefits). The more bioavailable something is, the better absorbed it is by the body (19, 20, 21).

From what we know about inflammation thus far (that it’s a major cause of several ailments including:

  • Arthritis
  • Cancer
  • Cardiovascular disease
  • Diabetes
  • Obesity
  • Osteoporosis
  • Inflammatory bowel disease
  • Asthma
  • Central nervous system (CNS)-related diseases like depression and Parkinson’s disease).

Turmeric curcumin and black seed oil—two potent anti-inflammatory ingredients—may help alleviate the symptoms these conditions bring with them (22).

The Bottom Line

Black pepper and black seed oil both offer a wide range of benefits. But when it comes to increasing the effectiveness of your turmeric supplement, black seed oil, paired with micellar curcumin, stands apart from the rest.

Frequently Asked Questions

Black seed oil has a strong taste that many would consider bitter. In our turmeric supplement, the black seed oil is formulated into softgels—giving you all the benefits without the bitter taste.

Claire Hannum
Article by

Claire Hannum

Claire Hannum is a New York City-based writer, editor, wellness seeker, and reiki practitioner. Her writing has appeared in Self, Health, Prevention, and over a dozen other publications.

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    Medical Disclaimer

    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.

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