Curcumin Absorption Explained: Black Pepper vs Phospholipids

With many types of turmeric and curcumin products on the market, it’s easy to be confused about the differences between them.

Turmeric is a well known culinary spice that contributes to the flavour and colour of many traditional dishes, particularly curries. It is aromatic, earthy and mildly spicy. In traditional Indian cooking, turmeric is often prepared with ghee, butter or oils.

Interestingly, modern research suggests there may be a reason for this traditional preparation method.

The therapeutic compounds found in turmeric are known as curcuminoids, with curcumin being the most studied. Curcuminoids naturally make up only a small percentage of turmeric, generally around 2 to 6%.

One challenge with curcumin is that it has poor water solubility and is not easily absorbed into the bloodstream. Because of this, different formulation methods have been developed to help improve bioavailability and absorption.

Two of the most common approaches include combining curcumin with black pepper extract or with phospholipid complexes.

Curcumin with Black Pepper

Black pepper contains a compound called piperine, which has been shown to enhance the bioavailability of curcumin.

Piperine appears to work by slowing the breakdown and metabolism of curcumin in the intestine and liver, helping more curcumin remain available for absorption.

One early human study found that combining curcumin with piperine significantly increased curcumin bioavailability compared with curcumin alone.¹

However, piperine may also influence the absorption and metabolism of certain medications. For this reason, some formulations use alternative technologies to enhance curcumin absorption.

Curcumin with a Phospholipid Complex

Another approach involves combining curcumin with phospholipids.

Phospholipids are compounds that contain both water loving and fat loving properties. This dual nature may help improve the transport and absorption of certain nutrients and herbal compounds across the intestinal wall.

Lecithin is one example of a phospholipid source and naturally contains compounds such as phosphatidylcholine and phosphatidylserine.

Curcumin phospholipid complexes, sometimes referred to as phytosome or phospholipid formulations, have been developed to help improve curcumin absorption and bioavailability.

Studies have also shown that phospholipid complexes may significantly improve curcuminoid absorption and bioavailability when compared with standard curcumin extracts.²˒³

Researchers suggest this enhanced delivery may be due to improved solubility and transport across the gastrointestinal lining.

This brings us back to traditional cooking methods where turmeric was commonly heated with oils or ghee. Combining turmeric with fats may help support the dispersion and absorption of curcuminoids.

Which is Better?

Both black pepper extract and phospholipid technologies are used to help improve the absorption of curcumin.

Piperine primarily works by slowing the metabolism of curcumin, while phospholipid complexes are designed to improve solubility and transport.

Different formulations may suit different individuals and preferences, and research into curcumin delivery systems continues to evolve.⁴

Using turmeric in cooking remains a simple and enjoyable way to include this traditional spice in the diet. Whether added to curries, soups, eggs or golden milk, turmeric continues to be widely used around the world.

Always read the label and follow the directions for use. If symptoms persist, talk to your health professional. This information is general in nature and is not intended to replace professional medical advice.

References

1. Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353–356.
2. Cuomo J, Appendino G, Dern AS, et al. Comparative absorption of a standardized curcuminoid mixture and its lecithin formulation. J Nat Prod. 2011;74(4):664–669.
3. Anand P, Kunnumakkara AB, Newman RA, Aggarwal BB. Bioavailability of curcumin: problems and promises. Mol Pharm. 2007;4(6):807–818.
4. Prasad S, Tyagi AK, Aggarwal BB. Recent developments in delivery, bioavailability, absorption and metabolism of curcumin: the golden pigment from golden spice. Cancer Res Treat. 2014;46(1):2–18.