BioPerine
Piperine inhibits enzymes in the gut and liver that break substances down. For curcumin, a strong rise in blood levels has been measured in humans, at 20 mg of piperine. For coenzyme Q10, around 30 percent more uptake was found after three weeks, at 5 mg. A general absorption boost across all supplements is not supported.
What the research shows
Mixed or small evidence. The effect is uncertain.
There are three human studies, and the outcome tracks who ran them. Shoba (1998) found in healthy volunteers that 20 mg of piperine raised the bioavailability of 2 grams of curcumin by 2000 percent, with Sabinsa founder Majeed as a co-author. Badmaev (2000) measured a higher coenzyme Q10 level and was written from Sabinsa itself, the maker of BioPerine. The one independent study is Volak (2013), run at Tufts with US NIH funding: in eight healthy volunteers, curcumin with piperine changed the pharmacokinetics of midazolam, flurbiprofen and paracetamol on no measure at all. The rule that manufacturer-only research cannot rise above thin is decisive here. On top of that, no human study shows piperine improving the absorption of the compounds it sits beside in a pre-workout, such as citrulline, beta-alanine or creatine.
Who it makes sense for: Relevant when it is paired with a compound whose absorption is demonstrably poor, and curcumin is the best-documented example. Next to citrulline or creatine in a pre-workout, no human research justifies the addition. Piperine also inhibits enzymes that break down medicines, so anyone on daily medication should run it past their pharmacist.
How we weigh evidenceClinical dosage
Origin
NaturalBioPerine is a patented extract of black pepper (Piper nigrum), standardized to 95% piperine. Piperine is the compound that gives black pepper its bite. It's extracted from the fruits of the pepper plant, originally from India.
Safety
Safe at 5 to 20 mg per day. In a controlled human study, piperine did not change the absorption of three medicines, so the effect depends on the substance. Note where the well-known percentages come from: both studies behind them have authors from Sabinsa Corporation, the manufacturer of BioPerine. Piperine can affect the absorption of medication, so consult your doctor if you take any.
For comparison
A teaspoon of black pepper contains about 20-30mg of piperine. BioPerine in pre-workouts (5mg) is comparable to a quarter teaspoon of pepper. The difference is that BioPerine is standardized to 95% piperine, while pepper only contains 5-9%.
Dosage by weight and gender
The effective BioPerine dose is 5-10mg per day, regardless of body weight (Shoba et al., 1998). There are no gender-specific recommendations. It works as a bioavailability enhancer, not as an active ingredient itself. Take it together with supplements whose absorption you want to improve.
Frequently asked questions
What does BioPerine do?
BioPerine (piperine) may improve absorption of other supplements by inhibiting enzymes in your gut that break down compounds before absorption. The best-known example is curcumin, whose absorption increases by 2,000% with piperine (Shoba et al., 1998). In pre-workouts it enhances absorption of ingredients like vitamins and amino acids.
Is BioPerine dangerous?
No, BioPerine is derived from black pepper, one of the most used spices in the world. At the standard dose of 5-10mg there are no side effects. Be cautious if you use medications though, as piperine can also increase drug absorption.
How much BioPerine per day?
5-10mg per day is the standard dose in clinical studies. Most pre-workouts contain 5mg. Taking more doesn't provide extra benefits. Take it at the same time as your other supplements for the best absorption effect.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteersShoba G et al. (1998)
- Piperine derived from black pepper increases the plasma levels of coenzyme Q10 following oral supplementationBadmaev V et al. (2000)Funded by: Auteursaffiliatie Sabinsa Corporation, de maker van BioPerine.
- Effect of a herbal extract containing curcumin and piperine on midazolam, flurbiprofen and paracetamol (acetaminophen) pharmacokinetics in healthy volunteersVolak LP et al. (2013)Funded by: Amerikaanse NIH (NIGMS en NCCIH).
Pre-workouts with BioPerine
Redcon1 Total War
3 flavors
All-in pre-workout with 6g citrulline malate, 3.2g beta-alanine, and 320mg caffeine. One of the most complete formulas in this price range.
Optimum Nutrition Gold Standard Pre-Workout
3 flavors
Optimum Nutrition's pre-workout with 175mg caffeine, 3g creatine, and 1.5g citrulline. Mild but reliable — ideal for beginners who trust ON.
Gold Standard Pre-Workout
We keep the dosages and values on this page as accurate as possible based on selected studies. New research may change these values. Nothing on this page is medical advice. If you have any doubts, always consult a doctor.