Black Pepper
Overview
Black pepper provides piperine, an alkaloid that markedly increases curcumin bioavailability and can enhance absorption of other dietary compounds [1]. It is used as a culinary spice at gram-scale portions rather than as a bulk food.
Within the BRAIN Diet framework, black pepper is primarily a food synergy ingredient — especially paired with turmeric — where small amounts improve polyphenol delivery [1].
Key Nutritional Highlights
- Piperine increases curcumin bioavailability in humans [1].
- Spice-use portions; USDA per-100 g protein values are not meaningful for typical intake.
- Synergy ingredient for turmeric-containing meals and polyphenol-rich dishes [1].
- Store as whole peppercorns when possible; grind fresh to preserve volatile compounds.
Food Context
Synergies
- Pair with turmeric for maximum curcumin absorption
- Part of food synergy strategy
Preparation
- Can be used in culinary amounts
- Supports curcumin bioavailability
Recipes
1 recipe containing this food
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 251 kcal | — |
| Protein | 10.4 g | — |
| Total fat | 3.3 g | — |
| Saturated fat | 1.4 g | — |
| Carbohydrates | 64 g | — |
| Sugars | 0.6 g | — |
| Fibre | 25.3 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 9.7 mg | 53.9% |
| Zinc | 1.2 mg | 10.8% |
| Magnesium | 171 mg | 40.7% |
| Selenium | 4.9 µg | 8.9% |
| Calcium | 443 mg | 44.3% |
| Potassium | 1329 mg | 39.1% |
| Copper | 1.3 mg | 147.8% |
| Choline | 11.3 mg | 2.1% |
| Folate | 17 µg | 4.3% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.3 mg | 17.1% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 152 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
11 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Copper
Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
[1] Piperine increases curcumin bioavailability in humans. Shoba & Joy 1998. Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers