Optimal Black Pepper Dosage and Supplement

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It’s Q&A Day at 10almonds!

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In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝I may have missed it, but how much black pepper provides benefits?❞

So, for any new subscribers joining us today, this is about two recent main features:

As for a daily dosage of black pepper, it varies depending on the benefit you’re looking for, but:

  • 5–20mg of piperine is the dosage range used in most scientific studies we looked at
  • 10mg is a very common dosage found in many popular supplements
  • That’s the mass of piperine though, so if taking it as actual black pepper rather than as an extract, ½ teaspoon is considered sufficient to enjoy benefits.

❝I loved the health benefits of pepper. I do not like pepper. Where can I get it as a supplement?❞

You can simply buy whole black peppercorns and take a few with water as though they were tablets. Your stomach acid will do the rest. Black pepper is also good for digestion, so taking it with a meal is best.

You can buy piperine (black pepper extract) by itself as a supplement in powder form, but if you don’t like black pepper, you will probably not like this powder either. We couldn’t find it readily in capsule form.

You can buy piperine (black pepper extract) as an adjunct to other supplements, with perhaps the most common/popular being turmeric capsules that also contain 10mg (or more) piperine per capsule. Shop around if you like, but here’s one that has 15mg piperine* per capsule, for example.

*They call it “Bioperine®” but that is literally just piperine. Same go

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  • Antihistamines for Runny Nose?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝Do you have any articles about using Anti-Histamines? My nose seems to be running a lot. I don’t have a cold or any allergies that I know of. I tried a Nasal spray Astepro, but it doesn’t do much.?❞

    Just for you, we wrote such an article yesterday in response to this question!

    The Astepro that you tried, by the way, is a brand name of the azelastine we mentioned near the end, before we got to talking about systemic corticosteroids such as beclometasone dipropionate—this latter might help you if antihistamines haven’t, and if your doctor advises there’s no contraindication (for most people it is safe for there are exceptions, such as if you are immunocompromised and/or currently fighting some infection).

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    Antihistamines’ Generation Gap: Are You Ready For Allergy Season?

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  • The Beautiful Cure – by Dr. Daniel Davis

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    This one is not just a book about the history of immunology and a primer on how the immune system works. It is those things too, but it’s more:

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    Just like our immune systems (in the plural; by Dr. Davis’ count, primarily talking about our innate and adaptive immune systems) can in principle deal with any biological threat, but in practice don’t always get it right, the same goes for our medicine.

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  • In Praise of Slowness – by Carl Honoré

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Related Posts

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    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing broccoli to red cabbage, we picked the broccoli.

    Why?

    Both are certainly great! Which is usual for any Brassica oleracea cultivar (as both of these vegetables are). But there is a clear winner:

    In terms of macros, broccoli has more fiber and protein, while red cabbage has more carbs. Now, nobody is getting metabolic disease from eating cabbage, but by the numbers, this is a simple win for broccoli, especially on account of the fiber.

    In the category of vitamins, broccoli has more of vitamins B1, B2, B3, B5, C, E, K, and choline, while red cabbage has more of vitamins A and B6. Another win for broccoli.

    When it comes to minerals, it’s a similar story: broccoli has more copper, magnesium, phosphorus, potassium, selenium, and zinc, while red cabbage has more iron and manganese. They’re equal in calcium, by the way. Broccoli wins again.

    Looking at polyphenols, both cultivars have plenty, but broccoli has more in total, as well as more variety, so yet another win for broccoli here.

    Now, standing next to broccoli has made red cabbage look bad, but we want to assure you that red cabbage is itself a nutritional powerhouse—broccoli is just even more so.

    So of course, by all means do enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

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  • Is fluoride really linked to lower IQ, as a recent study suggested? Here’s why you shouldn’t worry

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Fluoride is a common natural element found in water, soil, rocks and food. For the past several decades, fluoride has also been a cornerstone of dentistry and public health, owing to its ability to protect against tooth decay.

    Water fluoridation is a population-based program where a precise, small amount of fluoride is added to public drinking water systems. Water fluoridation began in Australia in the 1950s. Today more than 90% of Australia’s population has access to fluoridated tap water.

    But a recently published review found higher fluoride exposure is linked to lower intelligence quotient (IQ) in children. So how can we interpret the results?

    Much of the data analysed in this review is poor quality. Overall, the findings don’t give us reason to be concerned about the fluoride levels in our water supplies.

    TinnaPong/Shutterstock

    Not a new controversy

    Tooth decay (also known as caries or cavities) can have negative effects on dental health, overall health and quality of life. Fluoride strengthens our teeth, making them more resistant to decay. There is scientific consensus water fluoridation is a safe, effective and equitable way to improve oral health.

    Nonetheless, water fluoridation has historically been somewhat controversial.

    A potential link between fluoride and IQ (and cognitive function more broadly) has been a contentious topic for more than a decade. This started with reports from studies in China and India.

    But it’s important to note these studies were limited by poor methodology, and water in these countries had high levels of natural fluoride when the studies were conducted – many times higher than the levels recommended for water fluoridation programs. Also, the studies did not control for other contaminants in the water supply.

    Recent reviews focusing on the level of fluoride used in water fluoridation have concluded fluoride is not linked to lower IQ.

    Despite this, some have continued to raise concerns. The United States National Toxicology Program conducted a review of the potential link. However, this review did not pass the quality assessment by the US National Academies of Sciences, Engineering and Medicine due to significant limitations in the conduct of the review.

    The authors followed through with their study and published it as an independent publication in the journal JAMA Paediatrics last week. This is the study which has been generating media attention in recent days.

    What the study did

    This study was a systematic review and meta-analysis, where the researchers evaluated 74 studies from different parts of the world.

    A total of 52 studies were rated as having a high risk of bias, and 64 were cross-sectional studies, which often can’t provide evidence of causal relationship.

    Most of the studies were conducted in developing countries, such as China (45), India (12), Iran (4), Mexico (4) and Pakistan (2). Only a few studies were conducted in developed countries with established public water systems, where regular monitoring and treatment of drinking water ensures it’s free from contaminants.

    The vast majority of studies were conducted in populations with high to very high levels of natural fluoride and without water fluoridation programs, where fluoride levels are controlled within recommended levels.

    The study concluded there was an inverse association between fluoride levels and IQ in children. This means those children who had a higher intake of fluoride had lower IQ scores than their counterparts.

    A small boy at the dentist.
    Water fluoridation programs reduce the occurrence of cavities. Drazen Zigic/Shutterstock

    Limitations to consider

    While this review combined many studies, there are several limitations that cast serious doubt over its conclusion. Scientists immediately raised concerns about the quality of the review, including in a linked editorial published in JAMA.

    The low quality of the majority of included studies is a major concern, rendering the quality of the review equally low. Importantly, most studies were not relevant to the recommended levels of fluoride in water fluoridation programs.

    Several included studies from countries with controlled public water systems (Canada, New Zealand, Taiwan) showed no negative effects. Other recent studies from comparable populations (such as Spain and Denmark) also have not shown any negative effect of fluoride on IQ, but they were not included in the meta-analysis.

    For context, the review found there was no significant association with IQ when fluoride was measured at less than 1.5mg per litre in water. In Australia, the recommended levels of fluoride in public water supplies range from 0.6 to 1.1 mg/L.

    Also, the primary outcome, IQ score, is difficult to collect. Most included studies varied widely on the methods used to collect IQ data and did not specify their focus on ensuring reliable and consistent IQ data. Though this is a challenge in most research on this topic, the significant variations between studies in this review raise further doubts about the combined results.

    No cause for alarm

    Although no Australian studies were included in the review, Australia has its own studies investigating a potential link between fluoride exposure in early childhood and child development.

    I’ve been involved in population-based longitudinal studies investigating a link between fluoride and child behavioural development and executive functioning and between fluoride and IQ. The IQ data in the second study were collected by qualified, trained psychologists – and calibrated against a senior psychologist – to ensure quality and consistency. Both studies have provided strong evidence fluoride exposure in Australia does not negatively impact child development.

    This new review is not a reason to be concerned about fluoride levels in Australia and other developed countries with water fluoridation programs. Fluoride remains important in maintaining the public’s dental health, particularly that of more vulnerable groups.

    That said, high and uncontrolled levels of fluoride in water supplies in less developed countries warrant attention. There are programs underway in a range of countries to reduce natural fluoride to the recommended level.

    Loc Do, Professor of Dental Public Health, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Mango vs Pineapple – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing mango to pineapple, we picked the pineapple.

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    See also: Which Sugars Are Healthier, And Which Are Just The Same?

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