Black Pepper for Weight Loss: Is It True?

black pepper for weight loss

Black pepper has been used as a herbal remedy for many years. Black pepper is made from the dried fruit of the Piper nigrum plant. It’s popularly known as a spice, but it’s also used to make essential oils and soaps. While black pepper has been shown to have some health benefits, it hasn’t been studied much regarding weight loss…yet!

Black Pepper for Weight Loss: Is this true?

So, is there any truth to this claim? Black pepper has been used as a natural remedy for thousands of years, and it’s not entirely clear how much black pepper you need to take in order to see weight loss benefits. But that doesn’t mean there aren’t other ways black pepper can help you lose weight.
For example, the piperine in black pepper can help suppress your appetite by inhibiting a hormone called neuropeptide Y (NPY). This hormone is released when you feel full and sends signals to your brain that tell you it’s time to stop eating so much food—but if NPY levels are high enough, those signals might never be sent! If they aren’t sent often enough while taking in large amounts of food at once (such as during Thanksgiving dinner), then those feelings of fullness will never resurface again until after Christmas or New Year’s Eve rolls around next year…so this may explain why some people find themselves gaining weight over holidays despite their best efforts otherwise!

Black Pepper Nutrition

Packed with healthy fats, vitamins, minerals, and dietary fiber, it is low in calories count. Scientists found that black pepper has an active element called piperine:

  • Boosts fat metabolism
  • Reduces fat cell formation
  • Increases the bioavailability of nutrients 

What does the evidence say?

There’s no clear evidence that black pepper will help you lose weight. A few studies show some promise, but these are small, and there needs to be better evidence that it works for weight loss. It’s also important to remember that black pepper is not a magic bullet for losing weight. Changing your diet and exercise habits first (and after) to lose weight is best.

There is no evidence that black pepper helps with weight loss. But there are other benefits to consider.

Black pepper can be helpful for digestion, blood sugar levels, inflammation, and allergies. It may reduce the risk of some cancers and help you live longer.

How Does it Work?

Black pepper is a spice that has been used for centuries, and it’s no wonder why. It adds a delicious kick to food and can even help with digestion. Healthy digestion is necessary for weight loss. Dieticians and nutritionists believe spicy food can metabolize food faster due to the thermogenic effect. The higher the thermogenic effect, the higher your body’s rate of burning calories.

A random study published in the Asian Pacific Journal of Tropical Biomedicine found that black pepper may help increase fat metabolism and reduce body weight gain, which is excellent news for anyone trying to lose weight!

Speed Up Metabolism

It can help you feel fuller faster, so you’ll eat less. Black pepper tea may help speed up your metabolism, which could mean burning more calories throughout the day. This tea may also boost your metabolism by increasing calorie burn by about 10 percent, as per the study in The Journal of Medicinal Food.

According to Rizwan Ahmed, the top dietitian and certified Nutrition & Weight Loss Consultant from Health Academy Australia, “Black pepper hold piperine, which is a compound that improves digestion and metabolic execution, thus reducing fat piles in your body. Adding black pepper tea to your daily diet will help in addressing obesity. Moreso, it also helps absorb nutrients in the body, and strengthens our immunity.”

How much black pepper should you take for weight loss?

You can add it to food or take it as a supplement. If you’re using black pepper to help with weight loss, try taking about 1 or 2 grams or 1 teaspoon of spice daily.
There are many forms of black pepper that you can buy in the grocery store. You can find ground black pepper as well as whole peppercorns (black peppercorns). You can also purchase capsules made from piperine and turmeric that offers a lot of health benefits. Because there aren’t any side effects associated with this supplement if you ask your healthcare provider before adding these to your diet. It’s so easy to use, we recommend you give it a try if you’re looking for something natural to lose weight quickly without sacrificing your health!

black pepper promotes weight loss

How to use Black Pepper for Weight Loss?

You can use black pepper either internally or topically. Here are some ways to consume black pepper for weight removal.

While black pepper may seem low in calories, it can quickly add up.

Black pepper, like all spices, is not a food. It’s categorized as an edible herb, and it’s used to add flavor and taste to foods. While it may seem low in calories, black pepper can quickly add up. A 1/4 teaspoon of black pepper contains about 5 calories. White pepper has fewer calories because its fat content is lower than black pepper’s (1/4 teaspoon of white pepper contains 2 calories). So use white pepper instead if you aim to lose weight fast.

Use of Black Pepper Oil

You can buy 100 percent pure black pepper oil from an authorized store and add 2 drops to a glass of water. Drink it before having breakfast. It also treats skin infections.

Black Pepper Tea

Black pepper tea is one of the amazing ways to consume it for weight loss. Use ½ – 1 teaspoon of freshly ground black pepper and drink it before breakfast. For preparation, you can use ginger, lemon, honey, tulsi, cinnamon, or green tea bags. 

Black Pepper Detox

You may add black pepper to your vegetable or fruit juice. It’s pungent smell and typical flavor will spice up your drink. Regular consumption will help you lose weight, improve skin texture, and prevent gut concerns.

When should you consume Black Pepper for Weight Loss?

Black pepper tea and black pepper oil should be sipped before breakfast. You can take a glass of vegetable or fruit juice with a sprinkling of black pepper in the evening. Also, if you pick to chew black peppercorns, do it in the morning after your morning detox drink or before breakfast.

black pepper tea

An Important Tip

Supervise your meal portions and do light stretching workouts daily to lose weight fast. Make sure you drink at least half a cup of water after consuming black pepper. It will help you if you eat half a cup of fat-free yogurt to relieve the intestinal walls.

What happens when you eat it in bulk?

Whether you use it as a garnish, add it to your coffee, or sprinkle it over your meal, you will enjoy its pungent taste and unmistakable aroma. But what happens when you overeat? Too much can mainly cause mild side effects such as stomach discomfort, heartburn, or indigestion.


To sum up, black pepper will probably not make you lose weight. However, if you want to try something new to see if it can help improve other conditions like arthritis or diabetes (or get rid of some bad breath), go ahead! The evidence so far only shows that it has potential as an anti-inflammatory and anti-cancer agent, but there needs to be more data to know how much of an effect those things would have on your body or whether they would help with weight loss at all. It’s not clear that enough black pepper will be helpful for weight loss, but it can help with other issues.


Okumura Y, Narukawa M, Watanabe T. Adiposity suppression effect in mice due to black pepper and its main pungent component, piperine.

Shah SS, Shah GB, Singh SD, Gohil PV, Chauhan K, Shah KA, Chorawala M. Effect of piperine in the regulation of obesity-induced dyslipidemia in high-fat diet rats.

Park UH, Jeong HS, Jo EY, Park T, Yoon SK, Kim EJ, Jeong JC, Um SJ. Piperine, a component of black pepper, inhibits adipogenesis by antagonizing PPARγ activity in 3T3-L1 cells. 

Butt MS, Pasha I, Sultan MT, Randhawa MA, Saeed F, Ahmed W. Black pepper and health claims: a comprehensive treatise. 

Vijayakumar RS, Surya D, Nalini N. Antioxidant efficacy of black pepper (Piper nigrum L.) and piperine in rats with high fat diet induced oxidative stress. 

Meriga B, Parim B, Chunduri VR, Naik RR, Nemani H, Suresh P, Ganapathy S, Sathibabu Uddandrao VV. Antiobesity potential of Piperonal: promising modulation of body composition, lipid profiles and obesogenic marker expression in HFD-induced obese rats. 

Elmas C, Gezer C. Capsaicin and Its Effects on Body Weight. 

Taiba Tariq

Taiba Tariq is a healthcare nutrition hobbyist, enthusiastic about researching healthcare & skincare news while analyzing the latest and science-backed evidence about nutrition, skin care, and supplements. She wants to help people regain their beauty, health, and well-being through natural means.

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