Optimal Black Pepper Dosage and Supplement

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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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    Dr. Seeman’s “Hard to Kill” delves into her five pillars for lifelong health, challenges readers with a 30-day plan, and mixes motivation with practical guidance.

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  • Pomegranate’s Health Gifts Are Mostly In Its Peel

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    Pomegranate Peel’s Potent Potential

    Pomegranates have been enjoying a new surge in popularity in some parts, widely touted for their health benefits. What’s not so widely touted is that most of the bioactive compounds that give these benefits are concentrated in the peel, which most people in most places throw away.

    They do exist in the fruit too! But if you’re discarding the peel, you’re missing out:

    Food Applications and Potential Health Benefits of Pomegranate and its Derivatives

    “That peel is difficult and not fun to eat though”

    Indeed. Drying the peel, especially freeze-drying it, is a good first step:

    ❝Freeze drying peels had a positive effect on the total phenolic, tannins and flavonoid than oven drying at all temperature range. Moreover, freeze drying had a positive impact on the +catechin, -epicatechin, hesperidin and rutin concentrations of fruit peel. ❞

    Source: Effect of drying on the bioactive compounds, antioxidant, antibacterial and antityrosinase activities of pomegranate peel

    Once it is freeze-dried, it is easy to grind it into a powder for use as a nutritional supplement.

    “How useful is it?”

    Studies with 500mg and 1000mg per day in people with cases of obesity and/or type 2 diabetes saw significant improvements in assorted biomarkers of cardiometabolic health, including blood pressure, blood sugar levels, cholesterol, and hemoglobin A1C:

    It also has anticancer properties:

    …and neuroprotective benefits:

    …and it may protect against osteopenia and osteoporosis, but we only have animal or in vitro studies so far, for example:

    Want to try it?

    We don’t sell it, but you can buy pomegranates at your local supermarket, or buy the peel extract ready-made from online sources; here’s an example on Amazon for your convenience

    (the marketing there is for use of the 100% pomegranate peel powder as a face mask; it also has health benefits for the skin when applied topically, but we didn’t have time to cover that today)

    Enjoy!

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  • The Cluttered Mind – by Deborah McKenna

    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.

    Coming from an eclectic psychotherapy background, Deborah McKenna outlines a wide array of techniques to “do what it says on the tin”, that is:

    Organizing the junk drawer of your mind.

    McKenna argues that it’s natural for something so gargantuan as our mind to get cluttered… but that it’s perfectly possible, with a good system, to tidy up considerably.

    The benefit of this is much like the benefit of tidying a room:

    Imagine a kitchen in which half the things have not been put away; there are dishes in the sink, something is growing behind the trash can… and you have a vague suspicion that if you open a certain cupboard, its contents are going to come falling out on your head. How are you going to cook a meal here?

    Imagine a mind when many thoughts have been left untended; there are things you needed to process, and there’s a steady resentment of something growing in some dark part of your mind… and there’s some part of your memory that you’re afraid to even look at it, because of all it’ll cause to come surging back at you. How are you going to strategize your life here?

    Fortunately, McKenna is here to guide you through doing for your mind what Marie Kondo would do for your home. And, even better, McKenna does it with a simple and clear writing style, assorted diagrams, and a step-by-step approach to getting everything in order.

    Give Your Mind A Spring-Cleaning With This Book From Amazon Today

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  • Which Osteoporosis Medication, If Any, Is Right For You?

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    Which Osteoporosis Medication, If Any, Is Right For You?

    We’ve written about osteoporosis before, so here’s a quick recap first in case you missed these:

    All of those look and diet and/or exercise, with “diet” including supplementation. But what of medications?

    So many choices (not all of them right for everyone)

    The UK’s Royal Osteoporosis Society says of the very many osteoporosis meds available:

    ❝In terms of effectiveness, they all reduce your risk of broken bones by roughly the same amount.

    Which treatment is right for you will depend on a number of things.❞

    …before then going on to list a pageful of things it will depend on, and giving no specific information about what prescriptions or proscriptions may be made based on those factors.

    Source: Royal Osteoporosis Society | Which medication should I take?

    We’ll try to do better than that here, though we have less space. So let’s get down to it…

    First line drug offerings

    After diet/supplementation and (if applicable) hormones, the first line of actual drug offerings are generally biphosphates.

    Biphosphates work by slowing down your osteoclasts—the cells that break down your bones. They may sound like terrible things to have in the body at all, but remember, your body is always rebuilding itself and destruction is a necessary act to facilitate creation. However, sometimes things can get out of balance, and biphosphates help tip things back into balance.

    Common biphosphates include Alendronate/Fosamax, Risedronate/Actonel, Ibandronate/Boniva, and Zolendronic acid/Reclast.

    A common downside is that they aren’t absorbed well by the stomach (despite being mostly oral administration, though IV versions exist too) and can cause heartburn / general stomach upset.

    An uncommon downside is that messing with the body’s ability to break down bones can cause bones to be rebuilt-in-place slightly incorrectly, which can—paradoxically—cause fractures. But that’s rare and is more common if the drugs are taken in much higher doses (as for bone cancer rather than osteoporosis).

    Bone-builders

    If you already have low bone density (so you’re fighting to rebuild your bones, not just slow deterioration), then you may need more of a boost.

    Bone-building medications include Teriparatide/Forteo, Abaloparatide/Tymlos, and Romosozumab/Evenity.

    These are usually given by injection, usually for a course of one or two years.

    Once the bone has been built up, it’ll probably be recommended that you switch to a biphosphate or other bone-stabilizing medication.

    Estrogen-like effects, without estrogen

    If your osteoporosis (or osteoporosis risk) comes from being post-menopausal, estrogen is a very common (and effective!) prescription. However, some people may wish to avoid it, if for example you have a heightened breast cancer risk, which estrogen can exacerbate.

    So, medications that have estrogen-like effects post-menopause, but without actually increasing estrogen levels, include: Raloxifene/Evista, and also all the meds we mentioned in the bone-building category above.

    Raloxifene/Evista specifically mimics the action of estrogen on bones, while at the same time blocking the effect of estrogen on other tissues.

    Learn more…

    Want a more thorough grounding than we have room for here? You might find the following resource useful:

    List of 82 Osteoporosis Medications Compared (this has a big table which is sortable by various variables)

    Take care!

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  • What families should know about whooping cough

    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.

    What you need to know

    • Whooping cough is a bacterial respiratory illness that can cause long-term symptoms and even death.
    • Two types of vaccines protect against it: The DTap vaccine is given to babies and children up to 6 years old, while the Tdap vaccine is given to children 7 years and older and adults.
    • If you or your child has symptoms of whooping cough, isolate them from vulnerable family members and seek treatment early to reduce the risk of serious illness.

    Whooping cough, also called pertussis, is a highly contagious respiratory illness that’s particularly dangerous for babies. Cases are now at least four times as high as they were at this time last year. Fortunately, vaccines are extremely effective at preventing the disease across age groups.

    Read on to learn about the symptoms and risks of whooping cough, who should get vaccinated, and what to do when symptoms appear.

    What are the symptoms of whooping cough?

    Early symptoms of whooping cough typically appear five to 10 days after exposure and may include a runny or stuffy nose, a low fever, and a mild cough. One to two weeks later, some people may experience extreme coughing fits that can cause shortness of breath, trouble sleeping, vomiting, fatigue, and rib fractures. These fits usually last one to six weeks, but they can last up to 10 weeks after infection. 

    About one in three babies under 1 year old who contract whooping cough require hospitalization, as they may experience life-threatening pauses in breathing (called apnea), pneumonia, and other complications. Children and adults who have asthma or are immunocompromised are also more likely to develop severe symptoms.

    Which vaccines protect against whooping cough, and who is eligible?

    Two types of vaccines protect against whooping cough: The DTap vaccine is given to babies and children up to 6 years old, while the Tdap vaccine is given to children 7 years and older and adults. Both vaccines protect against infections from diptheria, tetanus, and pertussis.

    The Centers for Disease Control and Prevention recommends that pregnant people receive a single dose of the Tdap vaccine between 27 and 36 weeks of pregnancy, as this lowers the risk of whooping cough in babies younger than 2 months old by 78 percent.

    Multiple doses are required for the best protection. Learn more about DTaP and Tdap vaccine schedules from the CDC, and talk to your health care provider about how many doses you and your children need.

    What should families do when whooping cough symptoms appear?

    If you or your child has symptoms of whooping cough, isolate the infected person from vulnerable family members. It’s also important to seek treatment early to reduce the risk of serious illness. Health care providers typically prescribe antibiotics to those recovering at home.

    Over-the-counter cough and cold medicine is not recommended for children under 4 years old. However, limiting smoke, dust, and chemical fumes at home and using a humidifier can reduce coughing. If you are caring for someone with whooping cough who exhibits pauses in breathing or develops gray or blue skin, call 911 immediately.

    For more information, talk to your health care provider.

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  • What is a ‘vaginal birth after caesarean’ or VBAC?

    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.

    A vaginal birth after caesarean (known as a VBAC) is when a woman who has had a caesarean has a vaginal birth down the track.

    In Australia, about 12% of women have a vaginal birth for a subsequent baby after a caesarean. A VBAC is much more common in some other countries, including in several Scandinavian ones, where 45-55% of women have one.

    So what’s involved? What are the risks? And who’s most likely to give birth vaginally the next time round?

    MVelishchuk/Shutterstock

    What happens? What are the risks?

    When a woman chooses a VBAC she is cared for much like she would during a planned vaginal birth.

    However, an induction of labour is avoided as much as possible, due to the slightly increased risk of the caesarean scar opening up (known as uterine rupture). This is because the medication used in inductions can stimulate strong contractions that put a greater strain on the scar.

    In fact, one of the main reasons women may be recommended to have a repeat caesarean over a vaginal birth is due to an increased chance of her caesarean scar rupturing.

    This is when layers of the uterus (womb) separate and an emergency caesarean is needed to deliver the baby and repair the uterus.

    Uterine rupture is rare. It occurs in about 0.2-0.7% of women with a history of a previous caesarean. A uterine rupture can also happen without a previous caesarean, but this is even rarer.

    However, uterine rupture is a medical emergency. A large European study found 13% of babies died after a uterine rupture and 10% of women needed to have their uterus removed.

    The risk of uterine rupture increases if women have what’s known as complicated or classical caesarean scars, and for women who have had more than two previous caesareans.

    Most care providers recommend you avoid getting pregnant again for around 12 months after a caesarean, to allow full healing of the scar and to reduce the risk of the scar rupturing.

    National guidelines recommend women attempt a VBAC in hospital in case emergency care is needed after uterine rupture.

    During a VBAC, recommendations are for closer monitoring of the baby’s heart rate and vigilance for abnormal pain that could indicate a rupture is happening.

    If labour is not progressing, a caesarean would then usually be advised.

    Pregnant woman lying in hospital bed wearing monitoring device around belly
    Giving birth in hospital is recommended for a vaginal birth after a caesarean. christinarosepix/Shutterstock

    Why avoid multiple caesareans?

    There are also risks with repeat caesareans. These include slower recovery, increased risks of the placenta growing abnormally in subsequent pregnancies (placenta accreta), or low in front of the cervix (placenta praevia), and being readmitted to hospital for infection.

    Women reported birth trauma and post-traumatic stress more commonly after a caesarean than a vaginal birth, especially if the caesarean was not planned.

    Women who had a traumatic caesarean or disrespectful care in their previous birth may choose a VBAC to prevent re-traumatisation and to try to regain control over their birth.

    We looked at what happened to women

    The most common reason for a caesarean section in Australia is a repeat caesarean. Our new research looked at what this means for VBAC.

    We analysed data about 172,000 low-risk women who gave birth for the first time in New South Wales between 2001 and 2016.

    We found women who had an initial spontaneous vaginal birth had a 91.3% chance of having subsequent vaginal births. However, if they had a caesarean, their probability of having a VBAC was 4.6% after an elective caesarean and 9% after an emergency one.

    We also confirmed what national data and previous studies have shown – there are lower VBAC rates (meaning higher rates of repeat caesareans) in private hospitals compared to public hospitals.

    We found the probability of subsequent elective caesarean births was higher in private hospitals (84.9%) compared to public hospitals (76.9%).

    Our study did not specifically address why this might be the case. However, we know that in private hospitals women access private obstetric care and experience higher caesarean rates overall.

    What increases the chance of success?

    When women plan a VBAC there is a 60-80% chance of having a vaginal birth in the next birth.

    The success rates are higher for women who are younger, have a lower body mass index, have had a previous vaginal birth, give birth in a home-like environment or with midwife-led care.

    For instance, an Australian study found women who accessed continuity of care with a midwife were more likely to have a successful VBAC compared to having no continuity of care and seeing different care providers each time.

    An Australian national survey we conducted found having continuity of care with a midwife when planning a VBAC can increase women’s sense of control and confidence, increase their chance to be upright and active in labour and result in a better relationship with their health-care provider.

    Midwife with arm on shoulder of pregnant woman standing up, in labour, in hospital, looking out of window
    Seeing the same midwife throughout your maternity care can help. Tyler Olson/Shutterstock

    Why is this important?

    With the rise of caesareans globally, including in Australia, it is more important than ever to value vaginal birth and support women to have a VBAC if this is what they choose.

    Our research is also a reminder that how a woman gives birth the first time greatly influences how she gives birth after that. For too many women, this can lead to multiple caesareans, not all of them needed.

    Hannah Dahlen, Professor of Midwifery, Associate Dean Research and HDR, Midwifery Discipline Leader, Western Sydney University; Hazel Keedle, Senior Lecturer of Midwifery, Western Sydney University, and Lilian Peters, Adjunct Research Fellow, Western Sydney University

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

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  • How community health screenings get more people of color vaccinated

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    U.S. preventive health screening rates dropped drastically at the height of the COVID-19 pandemic. They have yet to go back to pre-pandemic levels, especially for Black and Latine communities

    Screenings, or routine medical checkups, are important ways to avoid and treat disease. They’re key to finding problems early on and can even help save people’s lives. 

    Community health workers say screenings are also a key to getting more people vaccinated. Screening fairs provide health workers the chance to build rapport and trust with the communities they serve, while giving their clients the chance to ask questions and get personalized recommendations according to their age, gender, and family history.

    But systemic barriers to health care can often keep people from marginalized communities from accessing recommended screenings, exacerbating racial health disparities. 

    Public Good News spoke with Dr. Marie-Jose Francois, president and chief executive officer, and April Johnson, outreach coordinator, at the Center for Multicultural Wellness and Prevention (CMWP), in Central Florida, to learn how they promote the benefits of screening and leverage screenings for vaccination outreach among their diverse communities. 

    Here’s what they said. 

    [Editor’s note: This content has been edited for clarity and length.]

    PGN: What is CMWP’s mission? How does vaccine outreach fit into the work you do in the communities you serve?

    Dr. Marie-Jose Francois: Since 1995, our mission has been to enhance the health, wellness, and quality of life for diverse populations in Central Florida. At the beginning, our main focus was education, wellness, and screening for HIV/AIDS, and we continue to do case management for HIV screening and testing. 

    When the issue of COVID-19 came into the picture, we included COVID-19 information and education and stressed the importance of screening and receiving vaccinations during all of our outreach activities. 

    We try to meet the community where they are. Because there is so much misconception—and taboo—in regard to immunization. 

    April Johnson: So our job is to disperse accurate information. And how we do that is we go into rural communities. We build partnerships with local apartment complexes, hair salons, nail salons, laundromats, and provide a little community engagement, where people just hang out in different areas. 

    We build gatekeepers in those communities because you first have to get in there. You have to know that they trust you. Being in this field for about 30 years, I’ve [learned that] flexibility is key. Because sometimes you can’t get them from 9 to 5, or [from] Monday through Friday. So, you have to be very flexible in doing the outreach portion in order to get what you need. 

    I’ve built collaborations with senior citizen centers, community centers, schools, clinics, churches in Orlando and [in] different areas in Orange, Osceola, Seminole, and Lake counties. And we also partner with other community-based organizations to try to make it like a one-stop shop. So, partnership is a big thing. 

    PGN: How do you promote the importance of preventive screenings in the communities you serve?

    M.F.: We try to make them view their health in a more comprehensive way, for them to understand the importance of screening. [That] self care is key, and for them to not be afraid. 

    We empower them to know what to ask when they go to the doctor. We ask them, ‘Do you know your status? Do you know your numbers?’ 

    For example, if you go to the doctor, do you know your blood pressure? If you’re diabetic? Do you know your hemoglobin (A1C)? Do you know your cholesterol levels

    And now, [we also ask them]: ‘Have you received your flu shot for the year? Have you received all of your vaccine doses for COVID-19?’ We are even adding the mpox vaccine now, based on risk factors. 

    [We recommend they] ask their provider. For women, [we ask], ‘When do you need to have your mammogram?’ For the men, ‘You need to ask about your PSA and also about when and when to have your colonoscopy based on your age.’ 

    We also try to explain to the community that the more they know their family history, the more they can engage in their own health. Because sometimes you have mom and dad who have a history of cancer. They have a history of diabetes or blood pressure—and they don’t talk to their children. So, we try to [recommend they] talk to their children. Your own family needs to know what’s going on so they can be proactive in their screenings.

    PGN: What strategies or methods have you found most effective in getting people screened? 

    M.F.: Not everybody wants to be screened, not everybody wants to receive vaccines. 

    But with patience, just give them the facts. It goes right back to education, people have to be assured. 

    When you talk to them about COVID, or even HIV, you may hear them say, ‘Oh, I don’t see myself at risk for HIV.’  But we have to repeat to them that the more they get screened to make sure they’re OK, the better it is for them. ‘The more you use condoms, [the] safer it is for you.’ 

    In Haitian culture, they listen to the radio. So we use the radio as a tool to educate and deliver information [to] get vaccinated, wash your hands. ‘If you’re coughing, cover your mouth. If you have a fever, wear your masks. Call your doctor.’ 

    In our target population, we have people who have chronic conditions. We have people with HIV. So, we have to motivate them to receive the flu vaccine, to receive the COVID vaccine, to receive that RSV [vaccine], or to get the mpox vaccine. We have people with diabetes, high blood pressure, high cholesterol, depressed immune systems. We have people with lupus, we have people with sickle cell disease. 

    So, this is a way to [ensure that] whomever you’re talking to one-on-one understands the value of being safe. 

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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