Written by Alexa Heathorn, MS, CNS, Science Writer. In a 21-day randomized crossover trial, adults with moderate chronic pain experienced significant reductions in self-reported pain ratings while consuming culinary amounts of turmeric. However, the addition of black pepper did not provide additional pain-relieving benefits, and no differences were observed between turmeric doses ranging from 300 mg to 3 g daily.

Chronic pain, defined as pain lasting three months or longer, affects an estimated 51 million Americans and is associated with reduced quality of life and diminished ability to participate in activities of daily living.¹ Current treatment options include opioids, nonsteroidal anti-inflammatory drugs (NSAIDs), corticosteroids, and other analgesic medications.¹ While these therapies can provide symptom relief, they may also be associated with side effects, risk of dependence, financial burden, and potential contraindications.¹ As a result, interest has grown in complementary approaches to pain management, including nutrition and exercise interventions, heat and cold therapies, acupuncture, and behavioral treatments.¹ However, chronic pain itself can make it difficult for individuals to engage in some of these strategies, particularly physical activity and dietary changes.¹ Consequently, there is growing interest in identifying low-barrier nutritional approaches that may help reduce pain and support participation in broader lifestyle interventions.¹

Nutritional approaches to reducing chronic pain often focus on lowering inflammation. While anti-inflammatory dietary patterns are commonly recommended, they can require substantial behavior change and may be difficult for some individuals to maintain long term.¹ As an alternative to broad dietary modifications, researchers have investigated specific foods and spices that contain bioactive compounds with anti-inflammatory properties, including cinnamon, ginger, turmeric, and black pepper.¹ Among these, turmeric has received considerable attention due to its active compounds, curcuminoids, which possess anti-inflammatory and antioxidant properties that may contribute to pain relief.¹ However, curcuminoids are known to have poor bioavailability, meaning they are not efficiently absorbed and utilized by the body.¹ To address this limitation, bioenhancers are often consumed alongside turmeric to improve absorption.¹ One of the most widely studied bioenhancers is black pepper, which contains piperine and has been shown to increase curcuminoid bioavailability by up to 154%.¹ Given the limited research on culinary doses of turmeric, the current study evaluated the effects of varying dietary-relevant amounts of turmeric, with and without black pepper, on chronic pain in adults.¹

A 21-day randomized crossover clinical trial was conducted in 29 adults aged 40 years and older with self-reported moderate chronic pain.¹ Participants were assigned to receive either turmeric alone or turmeric combined with black pepper for 7 days, followed by a 7-day washout period and crossover to the alternate intervention for an additional 7 days.¹ Participants were further randomized to receive one of three turmeric doses (300 mg, 1 g, or 3 g), with 10 participants assigned to each dose group.¹ The turmeric and black pepper used in the study were commercially available organic spices (McCormick®) that were encapsulated by a pharmacist to maintain blinding.¹ The black pepper dose was standardized at 300 mg.¹ Participants consumed the capsules with lunch and were instructed to avoid additional turmeric and black pepper intake throughout the study.¹ Pain severity was assessed three times daily using a text message–based reporting system throughout the study.¹

The results after 21 days were as follows:

• Pain Ratings
  • Pain ratings decreased significantly over the course of the study (p < 0.001).¹ However, there was no significant difference in pain reduction between participants consuming turmeric alone and those consuming turmeric with black pepper (p = 0.157).¹
• Turmeric Dose
  • The amount of turmeric consumed (300 mg, 1 g, or 3 g) did not significantly influence pain outcomes, either when consumed alone or in combination with black pepper (p = 0.338).¹

Several limitations should be considered when interpreting these findings. The study included a relatively small sample size, with 30 participants enrolled and 29 included in the final analysis, and consisted primarily of middle-aged women, which may limit the generalizability of the results.¹ Participants also reported only moderate chronic pain, making it unclear whether similar effects would be observed in individuals with milder or more severe pain.¹

Additionally, the study did not include a true placebo control group, making it difficult to determine whether the reductions in pain were attributable to the interventions or a placebo effect.¹ The trial duration was relatively short (21 days), limiting insight into long-term effectiveness.¹ Finally, participants switched treatments after a one-week washout period, but pain ratings remained lower than baseline during the washout week. This suggests that the effects of the first treatment may have carried into the second treatment period, making it more difficult to determine whether turmeric alone or turmeric combined with black pepper was responsible for the observed changes in pain.¹

This study suggests that consuming culinary amounts of turmeric, either alone or in combination with black pepper, may be associated with improvements in self-reported pain ratings among adults with chronic pain.¹ However, because the study did not include a true placebo group and was limited by its small sample size and short duration, the findings should be considered preliminary.¹

While turmeric is generally recognized as a safe culinary spice and may be a practical, low-barrier addition to a healthy dietary pattern, larger and longer-term controlled trials are needed to determine whether turmeric directly contributes to pain reduction and whether black pepper provides additional benefits through enhanced bioavailability.¹

Click here to read the full text study.

Posted June 12, 2026.

Alexa Heathorn, MS, CNS-c, is a clinical nutritionist specializing in metabolic health, hormonal balance, and gastrointestinal restoration through root-cause functional nutrition. She earned her master’s degree in Nutrition from Bastyr University and is currently a Certified Nutrition Specialist (CNS) candidate. Alexa also works as a research writer and functional health consultant, translating complex science into actionable strategies for practitioners and wellness companies. Learn more at www.bloomedwellness.com.

References:

1. Durham L, Oster RA, Ithurburn M, Reynolds C, Hill JO, Smith DL Jr. Bioenhancer Assessment of Black Pepper with Turmeric on Self-Reported Pain Ratings in Adults: A Randomized, Cross-Over, Clinical Trial. Nutrients. 2026;18(2):223. Published 2026 Jan 10. doi:10.3390/nu18020223