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.

Why It's Better to Use Turmeric Powder in Food and Drink Rather Than Tablets or Capsules

Turmeric has been used for centuries in traditional cooking and medicine, particularly in South Asian cultures. 

In recent years, it has become a staple in health and wellness trends across the globe. 

While supplements in tablet or capsule form are widely available and often marketed as a convenient way to harness turmeric’s benefits, incorporating turmeric powder into your daily diet through food and drink may actually be the superior choice. Here's why.

1. Better Bioavailability with Food

One of the main concerns with turmeric, particularly its active compound curcumin, is bioavailability — in other words, how well your body can absorb and use it. Curcumin is notoriously difficult to absorb on its own. However, when consumed with certain foods, particularly those containing fats and black pepper, its absorption is significantly increased.

Adding turmeric powder to curries, soups, teas, or golden milk, especially with a pinch of black pepper and a source of fat like coconut milk, creates the perfect environment for curcumin to do its work. Supplements don’t always contain these co-factors unless they're specially formulated, and even then, they may not be as effective as food-based intake.

2. Whole Food Synergy

Turmeric powder contains more than just curcumin. It includes a range of other beneficial compounds such as turmerones, which also contribute to its anti-inflammatory and antioxidant properties. When you consume turmeric as part of a meal, you’re getting the full spectrum of its natural components working together — a phenomenon known as “whole food synergy.”

In contrast, many supplements isolate curcumin alone, missing out on these additional benefits.

3. Aromatic and Culinary Delight

Let’s not forget — turmeric is a spice! Its earthy, warm flavour and vibrant golden hue can elevate the colour and taste of a wide variety of dishes. From classic curries and lentil dahls to trendy turmeric lattes and smoothies, the culinary possibilities are endless. Taking a pill with a glass of water simply doesn’t offer the same pleasure or creativity in the kitchen.

4. More Economical and Sustainable

Buying turmeric powder in bulk is often far more cost-effective than purchasing high-strength supplements. A little goes a long way, especially if you’re cooking regularly. Plus, choosing powder over plastic-packaged capsules helps reduce waste and is a more environmentally friendly option.

5. Avoiding Additives and Fillers

Many commercial turmeric supplements contain binders, preservatives, or fillers — ingredients that don’t contribute to your wellbeing. When you buy pure turmeric powder, especially organic varieties, you know exactly what you're getting: ground turmeric root, and nothing more.

6. Supports a Healthy Relationship with Food

Using turmeric in cooking encourages a more mindful and holistic approach to health. It allows you to enjoy nourishing meals, connect with cultural traditions, and take pleasure in the act of preparing food — something a supplement can’t replicate.

While turmeric capsules may have a place in certain therapeutic contexts or for individuals with specific medical needs, for most people, using turmeric powder in food and drink is the better route. Not only is it more bioavailable when consumed with the right ingredients, but it’s also tastier, more versatile, cost-effective, and aligned with a whole-foods approach to wellness.

So, the next time you’re tempted to pop a turmeric pill, why not whip up a warming cup of golden milk or add a spoonful of turmeric to your favourite stew?

Why You Should Be Using Turmeric in Your Diet

Turmeric, that bright golden spice tucked away in your spice rack, is far more than just a colourful addition to your curry. 

With a history rooted in ancient Ayurvedic and Chinese medicine, turmeric is gaining ground in modern kitchens and wellness circles alike, thanks to its remarkable health benefits and versatility.

Whether you're a seasoned foodie or simply looking to boost your wellbeing through natural ingredients, here’s why turmeric deserves a regular place on your plate.

1. Powerful Anti-Inflammatory Properties

At the heart of turmeric’s superpowers is curcumin, its active compound. Curcumin has potent anti-inflammatory effects, which can help reduce inflammation in the body – a root cause of many chronic diseases including arthritis, heart disease, and even some cancers. Unlike over-the-counter anti-inflammatories, turmeric offers a natural alternative without the unwanted side effects.

2. Rich in Antioxidants

Turmeric is loaded with antioxidants that help neutralise free radicals in the body. Free radicals are unstable molecules that can cause cell damage, contributing to ageing and diseases like Alzheimer's and cancer. By including turmeric in your diet, you can help your body fight oxidative stress and support overall cellular health.

3. Supports Digestive Health

Turmeric has long been used as a digestive aid. It can help reduce bloating, gas, and other digestive discomforts. Its anti-inflammatory effects may also benefit those suffering from conditions like IBS (Irritable Bowel Syndrome) or Crohn’s disease.

4. May Boost Brain Function

Curcumin is believed to increase levels of BDNF (Brain-Derived Neurotrophic Factor), a type of growth hormone that functions in the brain. Higher levels of BDNF are linked to improved memory and cognitive function, and may even reduce the risk of brain diseases such as depression and Alzheimer's.

5. Supports Heart Health

Research suggests that curcumin may improve the function of the endothelium, which is the lining of your blood vessels. Poor endothelial function is a major driver of heart disease, so turmeric’s ability to enhance this function could help in maintaining a healthy heart.

6. Easy to Add to Your Diet

Turmeric isn’t just for curries. You can stir it into smoothies, mix it into scrambled eggs, sprinkle it on roasted vegetables, or try the ever-popular golden milk latte. Just remember: curcumin is fat-soluble, so it’s best absorbed with a healthy fat (like coconut oil or olive oil) and a pinch of black pepper to increase bioavailability.

However, a Word of Caution

While turmeric is generally safe for most people, very high doses or long-term use may cause digestive issues. If you’re pregnant, breastfeeding, or on medication (especially blood thinners), it’s wise to check with your GP before adding turmeric supplements to your routine.

Easy Ways to Use Turmeric – Recipes to Try at Home

1. Golden Milk Latte (Turmeric Latte)

A comforting, warming drink packed with anti-inflammatory goodness.

Ingredients:

250ml almond milk (or milk of choice)

1 tsp turmeric powder

¼ tsp ground cinnamon

Pinch of black pepper

½ tsp grated fresh ginger or ¼ tsp ground ginger

1 tsp honey or maple syrup (optional)

Method:

Heat the milk in a small saucepan over medium heat.

Whisk in turmeric, cinnamon, black pepper, and ginger.

Simmer gently (don’t boil!) for 5 minutes.

Sweeten if desired, pour into a mug, and enjoy.

2. Turmeric Roasted Vegetables

A delicious and colourful side dish to pair with almost any meal.

Ingredients:

2 carrots, sliced

1 sweet potato, cubed

1 courgette, sliced

1 red onion, chopped

2 tbsp olive oil

1 tsp turmeric powder

½ tsp cumin

Salt and pepper to taste

Method:

Preheat oven to 200°C (180°C fan).

Toss vegetables with olive oil, turmeric, cumin, salt, and pepper.

Spread on a baking tray and roast for 25–30 minutes until golden and crisp on the edges.

3. Turmeric Smoothie Booster

An energising breakfast or mid-day pick-me-up.

Ingredients:

1 banana

200ml coconut water or almond milk

½ tsp turmeric powder

¼ tsp ground cinnamon

½ tsp chia seeds

Handful of frozen mango or pineapple

Small pinch of black pepper

Method:

Blend all ingredients until smooth.

Serve immediately and enjoy the vibrant flavour.

Where to Buy Turmeric in the UK

Here are a few highly rated UK-based options:

Turmeric Powder

Organic Turmeric Powder by Hatton Hill Organic – Amazon UK 

https://www.amazon.co.uk/Organic-Ground-Turmeric-Hatton-Hill/dp/B0161WC378

A well-priced, organic option with no additives.

JustIngredients Essentials Ground Turmeric

https://justingredients.co.uk

Trusted brand, available online or in-store.

Turmeric Supplements

Turmeric with Black Pepper by Prowise Healthcare

https://prowisehealthcare.com

Includes black pepper for absorption, UK-manufactured.

Wild Nutrition Food-Grown Turmeric Plus – Planet Organic

https://www.planetorganic.com

A premium supplement with added ginger and zinc.

Turmeric is a small change which can have a big impact. From easing inflammation to supporting brain and heart health, this golden spice is a simple yet powerful way to enhance your diet and your wellbeing. So why not make turmeric a staple in your kitchen?

Boost Your Immune System: The Best Foods and Supplements to Fight Off Flu Bugs and Colds

As the cold and flu season is here, it’s essential to strengthen your immune system to ward off pesky viruses. 

While good hygiene and adequate sleep play crucial roles in staying healthy, your diet can also be a powerful tool in preventing and fighting colds and flu. 

Here are the best foods and supplements to incorporate into your routine for optimal immunity.

Incidentally, nothing is guaranteed 100% and even though my wife and I follow these tips we came down with an infection that laid us low, which is why blogging activity has been severely curtailed, recently! Hopefully a normal service will be up and running soon.  

Immune-Boosting Foods

1. Citrus Fruits

Oranges, lemons, limes, and grapefruits are packed with vitamin C, a key nutrient that helps boost white blood cell production, which is vital for fighting infections.

2. Garlic

Garlic has powerful antimicrobial properties due to its high allicin content. It has been shown to reduce the severity and duration of colds while also enhancing the immune response.

3. Ginger

Ginger is well known for its anti-inflammatory and antioxidant properties. It can help relieve sore throats, combat nausea, and may have antiviral benefits.

4. Yoghurt

Probiotic-rich foods like yoghurt help balance gut bacteria, which play a crucial role in immune function. A healthy gut microbiome supports better resistance against infections.

5. Leafy Greens

Spinach, kale, and Swiss chard are rich in vitamins A, C, and E, along with antioxidants that support immune health and help the body fight off infections.

6. Nuts and Seeds

Almonds, sunflower seeds, and walnuts are packed with vitamin E, zinc, and healthy fats that help maintain a robust immune system.

7. Chicken Soup

There’s truth behind the old remedy—chicken soup contains amino acids and minerals that support immune function and help alleviate cold symptoms.

8. Turmeric

Curcumin, the active compound in turmeric, has strong anti-inflammatory and immune-boosting properties, making it a great addition to your diet.

Beneficial Supplements

1. Vitamin C

Vitamin C supplements can help reduce the duration and severity of colds by enhancing immune function.

2. Vitamin D

Low vitamin D levels are associated with increased susceptibility to infections. During the winter months, supplementing with vitamin D can help keep your immune system strong.

3. Zinc

Zinc is crucial for immune function and has been shown to reduce the length of colds when taken at the first sign of symptoms.

4. Elderberry

Elderberry extract is packed with antioxidants and has antiviral properties that may help prevent and shorten the duration of colds and flu.

5. Echinacea

Echinacea supplements may help boost immune function and reduce the risk of catching colds.

6. Probiotics

Probiotic supplements help maintain a healthy gut microbiome, which is essential for a strong immune response.

Final Thoughts

No single food or supplement can guarantee immunity from colds and flu, but incorporating these immune-boosting options into your daily routine can significantly improve your body’s ability to fight infections. Combine them with proper hygiene, adequate rest, and regular exercise for the best defence against seasonal illnesses. Stay healthy and flu-free this season!

Have any go-to remedies for staying healthy during flu season? Share them in the comments!

Foods That Boost Immune System Health

In an era where maintaining good health is paramount, a robust immune system is absolutely essential. 

While lifestyle factors like exercise and sleep play a significant role, the food we consume can significantly enhance our immune defences. 

Here’s a look at some foods that can help bolster your immune system.

1. Citrus Fruits

Citrus fruits, such as oranges, lemons, limes, and grapefruits, are well-known for their high vitamin C content. Vitamin C is vital for the production of white blood cells, which are key to fighting infections. Given that the body does not produce or store vitamin C, daily intake is crucial for maintaining an effective immune system.

2. Red Bell Peppers

While citrus fruits are high in vitamin C, red bell peppers contain twice as much of this essential vitamin. They are also a rich source of beta carotene, which the body converts into vitamin A. Vitamin A is important for maintaining the health of your skin and mucous membranes, which are the body’s first line of defence against pathogens.

3. Broccoli

Broccoli is packed with vitamins A, C, and E, as well as fibre and many other antioxidants. It is one of the healthiest vegetables you can put on your plate. To retain its nutrients, it is best cooked as little as possible – or better yet, not at all.

4. Garlic

Garlic has been used for centuries for its medicinal properties. It contains compounds such as allicin, which is known to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses.

5. Ginger

Ginger is another ingredient many turn to after falling ill. It may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger is also packed with antioxidants and has anti-inflammatory properties.

6. Spinach

Spinach made our list not just because it’s rich in vitamin C but also because it’s packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Like broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.

7. Yoghurt

Yoghurt that contains live and active cultures, like Greek yoghurt, can stimulate your immune system to help fight diseases. Look for yoghurts that have "live and active cultures" printed on the label, and try to get plain yoghurts rather than the kind that are pre-flavoured and loaded with sugar.

8. Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system. Nuts, such as almonds, are packed with the vitamin and also have healthy fats, which help in the absorption of fat-soluble vitamins.

9. Turmeric

Turmeric is a bright yellow, bitter spice that has been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. High concentrations of curcumin, which gives turmeric its distinctive colour, can help decrease exercise-induced muscle damage. Curcumin has promising immune-boosting potential.

10. Green Tea

Green tea is packed with flavonoids, a type of antioxidant. In studies, the amino acid L-theanine found in green tea may aid in the production of germ-fighting compounds in your T-cells. Additionally, green tea is a good source of the amino acid that enhances immune function.

Incorporating these foods into your diet can help enhance your immune system, but it's important to remember that no single food or supplement is a magic bullet. A balanced diet, combined with other healthy lifestyle habits, is the best way to support overall health and a strong immune system. Stay well, eat healthily, and keep your defences strong!