Turmeric and Black Pepper: A Powerful Combo. But Is It Harming Your Liver?

Turmeric, the vibrant yellow spice celebrated for its anti-inflammatory properties, has taken the health and wellness world by storm. We at That's Food and Drink take it.

From golden lattes to capsules, it’s become a staple in the supplement routines of many. Often paired with black pepper to boost its absorption, turmeric is seen as a natural alternative for pain relief, digestion, and even mental clarity.

However, recent reports and emerging research suggest that this golden spice might not be as harmless as it seems, especially when taken in high doses.

What’s So Special About Turmeric and Black Pepper?

Turmeric contains an active compound called curcumin, which has been studied for its anti-inflammatory, antioxidant, and potential cancer-fighting effects. The catch? Curcumin is poorly absorbed by the body.

Enter black pepper. It contains a compound called piperine, which can increase the absorption of curcumin by up to a staggering 2,000%. This duo is why many supplements combine turmeric and black pepper, often in concentrated forms.

But while this increased absorption can be beneficial, it may also increase the risk of toxicity, particularly to the liver.

Can Turmeric Really Cause Liver Damage?

While turmeric in culinary amounts is generally considered safe, high-dose supplements, particularly when taken over a long period or combined with piperine, may carry significant risks. Several case studies and adverse event reports from around the world, including the UK and Europe, have linked high-dose turmeric supplements to:

Drug-induced liver injury (DILI)

Elevated liver enzymes

Hepatitis-like symptoms such as fatigue, nausea, and jaundice

A key concern is that curcumin can affect liver enzymes that help detoxify the body. When black pepper is added to the mix, it may slow the metabolism of curcumin and other compounds, potentially overwhelming the liver.

Who’s Most at Risk?

Certain individuals are more vulnerable to liver complications from turmeric supplements:

Those with pre-existing liver conditions

People taking medications that stress the liver (e.g. paracetamol, statins)

Individuals who self-dose with large amounts of turmeric supplements

Anyone using multiple supplements at once, which may interact unpredictably

It’s also worth noting that not all supplements are created equal. Quality control can vary, with some products containing undisclosed ingredients, high concentrations of active compounds, or contaminants like heavy metals.

How Much Is Too Much?

There is no universally agreed safe upper limit for curcumin intake. However, many health authorities suggest caution with doses above 500–1000mg per day, especially when combined with piperine. Some adverse reactions have been reported at these levels — particularly when used for weeks or months without medical supervision.

What Should You Do If You Use Turmeric Supplements?

Talk to your GP or pharmacist before starting any new supplement, especially if you have a liver condition or take regular medication.

Stick to culinary use of turmeric unless advised otherwise.

Avoid “mega dose” trends unless there’s strong medical justification.

Watch for warning signs of liver stress: fatigue, dark urine, upper right abdominal pain, or yellowing of the skin and eyes.

If using supplements, choose reputable brands with clear labelling and third-party testing.

Conclusion: A Little Goes a Long Way

Turmeric and black pepper may offer genuine health benefits, but the belief that “natural means safe” can be misleading. When concentrated into supplement form, and especially when paired with black pepper, turmeric may pose real risks to your liver health if used irresponsibly.

As with many health trends, moderation and medical guidance are key. Enjoy turmeric in your curry or latte, but think twice before popping high-dose pills daily without advice.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting any new supplement.

Detox and Liver Support Using Herbs and Nutrients

Support your liver and detox naturally with these trusted ingredients.

Introduction:

A sluggish liver can impact skin, digestion and energy. Try these to support detox.

1. Milk Thistle – Classic liver support herb.

2. Dandelion Root – Promotes bile flow and detox.

3. NAC – Boosts glutathione for liver cleansing.

4. Spirulina – Binds toxins and supports immunity.

5. Chlorella – Aids heavy metal detoxification.

Best Use: Combine with lots of water and a clean diet.

Love Your Liver: Simple Diet Changes and Supplements to Support Liver Health

Your liver is one of the hardest-working organs in your body. It filters toxins, helps digest food, stores energy, and plays a key role in over 500 vital functions. 

Yet, it’s often overlooked—until something goes wrong. That’s where Love Your Liver, a UK-based awareness campaign by the British Liver Trust, comes in.

This initiative shines a light on how we can protect our livers with simple, proactive steps. One of the most effective ways to start? Through what we eat and the lifestyle choices we make every day.

What Is the Love Your Liver Campaign?

Love Your Liver is the British Liver Trust’s national campaign to raise awareness of liver disease, which is on the rise in the UK. Worryingly, liver disease often has no symptoms in its early stages and three-quarters of people are currently diagnosed too late for effective treatment.

The campaign encourages the public to take a free online liver health screener, learn the key risk factors, and make liver-friendly lifestyle changes—especially around diet, alcohol, weight, and viral hepatitis prevention.

Signs Your Liver Might Need Some Support

While your liver is remarkably resilient, here are a few signs that may suggest it needs extra care:

Persistent fatigue

Digestive issues or bloating

Yellowing skin or eyes (jaundice)

Dark urine or pale stools

Unexplained weight gain or loss

If you're concerned, it's important to speak to your GP, especially if there's a family history of liver disease.

Diet Changes to Love Your Liver

Fortunately, making smart dietary choices can have a big impact. Here are five key changes to consider:

1. Cut Back on Alcohol

The number one step for many people. The NHS recommends no more than 14 units of alcohol a week, spread over three or more days. Having several alcohol-free days each week gives your liver a break and a chance to recover.

2. Reduce Processed Sugars and Refined Carbs

Too much sugar and white carbs (like white bread, pastries, and fizzy drinks) can contribute to fatty liver disease. Swap in complex carbs like oats, brown rice, sweet potatoes, and whole grains.

3. Eat More Fibre

Fibre helps regulate blood sugar and reduces the strain on your liver. Focus on fruits, vegetables, legumes, and whole grains. Aim for the NHS-recommended 30g of fibre a day.

4. Incorporate Liver-Friendly Foods

Some foods are particularly good for liver health:

Cruciferous vegetables like broccoli and Brussels sprouts

Garlic, which may help activate liver detox enzymes

Coffee (in moderation), linked to lower risk of liver disease

Berries, which contain antioxidants that protect liver cells

5. Stay Hydrated

Water is crucial for helping the liver flush out toxins. Try infusing it with lemon or cucumber for extra flavour and a small boost of nutrients.

Supplements That May Support Liver Function

Supplements should never replace a healthy diet, but some have shown potential benefits for liver health. Always check with a healthcare provider before adding new supplements to your routine—especially if you’re taking medications or have an existing condition.

Milk Thistle (Silymarin): Traditionally used for liver support, milk thistle may help protect liver cells and aid regeneration.

Turmeric (Curcumin): Anti-inflammatory and antioxidant, curcumin could help reduce liver inflammation.

Vitamin E: May benefit people with non-alcoholic fatty liver disease (NAFLD), though high doses carry risks.

Omega-3 Fatty Acids: Found in fish oil, these can reduce liver fat and inflammation.

N-Acetyl Cysteine (NAC): Supports the body’s production of glutathione, a powerful antioxidant used in liver detoxification.

Final Thoughts

Taking care of your liver is about more than avoiding excess alcohol—it's a holistic effort that includes good nutrition, hydration, regular exercise, and managing your weight. The Love Your Liver campaign reminds us that liver disease is largely preventable, and small changes can make a big difference.

Why not start today? Take the British Liver Trust’s Love Your Liver Health Screener and see where you stand. https://www.britishlivertrust.org.uk/love-your-liver-screener/

Have you made any changes to support your liver recently? Share your experiences in the comments or tag us on social media—let’s keep the conversation going and spread the love for our livers.

Cooking with Offal: A Journey into Nose-to-Tail Eating

Steak and kidney pie

In recent years, there has been a resurgence in the popularity of nose-to-tail eating, a philosophy that promotes using every part of the animal in cooking. Central to this movement is offal – the internal organs and entrails of a butchered animal. 

Once a staple in British kitchens, offal has fallen out of favour in modern times. However, with the rise of sustainable and ethical eating, offal is making a comeback. Here, we explore the culinary delights and nutritional benefits of cooking with offal.

The Nutritional Powerhouse

Offal is incredibly nutrient-dense, often surpassing the nutritional content of muscle meat. Liver, for example, is packed with vitamins A, B12, and D, as well as iron and folate. Kidneys are rich in proteins and essential fatty acids, while heart is an excellent source of coenzyme Q10, which is vital for energy production and cardiovascular health. Incorporating offal into your diet can provide a significant boost to your overall nutrition.

Exploring Different Types of Offal

Liver

Liver is perhaps the most well-known type of offal and is renowned for its distinctive flavour and texture. Beef liver is robust and earthy, while chicken liver is milder and creamier. A classic British dish is liver and onions, where thinly sliced liver is pan-fried with onions and served with mashed potatoes and gravy. For a more sophisticated option, chicken liver pâté, made by blending sautéed livers with butter, cream, and brandy, is a luxurious treat.

Kidneys

Kidneys have a slightly gamey flavour and a firm texture. They are often used in hearty dishes like steak and kidney pie, a quintessential British comfort food. This dish combines tender pieces of beef and kidney in a rich gravy, encased in a buttery pastry crust. Another traditional preparation is devilled kidneys, where kidneys are cooked in a spicy mustard sauce and served on toast for a warming breakfast or brunch.

Heart

The heart is a muscle and has a texture similar to steak but with a more intense flavour. It is incredibly versatile and can be grilled, roasted, or braised. One popular method is to marinate lamb hearts in a mixture of olive oil, garlic, and herbs before grilling them to perfection. Sliced thinly, they make a delicious and nutritious addition to salads or sandwiches.

Sweetbreads

Sweetbreads, which come from the thymus gland or pancreas, have a delicate flavour and a creamy texture. They are considered a delicacy and are often featured in gourmet dishes. To prepare sweetbreads, soak them in cold water, then poach and peel off any membrane. They can be pan-fried with butter and herbs, or used in rich sauces to complement other meats.

Tongue

Ox tongue is another traditional offal that is both flavourful and tender when cooked properly. It requires long, slow cooking to break down the connective tissue. Once cooked, the skin is peeled off, and the meat can be sliced thinly for sandwiches or served with a piquant sauce. Pickled tongue, a tangy and savoury delicacy, is also a popular preparation.

Tips for Cooking with Offal

Freshness is Key: Offal spoils quickly, so it is essential to buy it fresh and use it promptly. Your local butcher can be a great source of high-quality offal.

Proper Preparation: Offal often requires thorough cleaning and sometimes soaking to remove any impurities. Following specific preparation steps for each type of offal ensures the best results.

Balancing Flavours: Offal can have strong flavours, so it is often paired with ingredients that balance or complement these tastes. Acidic components like vinegar or lemon juice, as well as aromatic herbs and spices, can enhance the overall dish.

Cooking Methods: Different types of offal benefit from different cooking methods. While liver is best quickly sautéed or grilled, tougher organs like heart and tongue require slow cooking to become tender.

Embracing Offal in Modern Cooking

Reviving the use of offal in modern cooking not only honours traditional culinary practices but also promotes a more sustainable approach to meat consumption. By utilising the entire animal, we can reduce food waste and make the most of the nutritional benefits that offal offers.

Offal may seem intimidating at first, but with the right recipes and techniques, it can be a delicious and rewarding addition to your culinary repertoire. Whether you are enjoying a rich liver pâté, a comforting steak and kidney pie, or a delicately prepared sweetbread dish, cooking with offal opens up a world of flavours and textures that are both traditional and contemporary.

So, next time you visit your butcher, don’t shy away from the offal section. Embrace the opportunity to explore these often-overlooked parts of the animal and discover the rich culinary heritage they bring to your table.