Our diets are filled with iconic duos. Peanut butter and jelly. Eggs and bacon. Cookies and milk. But there’s one duo that takes the cake: salt and pepper. Nearly every savory recipe calls for salt and pepper, from pasta to salad dressing, to soups and tacos. It is sometimes considered the bare minimum seasoning blend for every dish.

There has always been chatter about salt's impact on our bodies, particularly for issues like high blood pressure. But what about its counterpart, pepper? Is black pepper good for you, or should excess amounts be avoided, like with salt? We answer all the questions you may have about black pepper. 

Is black pepper good for you?

Generally speaking, yes. Black pepper contains compounds like antioxidants which have a wide range of benefits. Emily Feivor, RD, a registered dietitian at Long Island Jewish Forest Hills in Queens, New York says, “Antioxidants work to fight off free radicals which assist in generating inflammatory diseases such as heart disease, cancer, and autoimmune disorders which positively impact our immune system.” The antioxidant found in black pepper is called piperine. 

To date, there is still insufficient data that suggests black pepper is an effective treatment for any ailments or that it helps prevent the development of illness or disease. 

Is black pepper good for high blood pressure?

However, black pepper may help in the prevention or treatment of disease if you use it as a substitute for other spices. Excess sodium (salt) intake can lead to a condition called hypertension or high blood pressure. Those with high blood pressure are advised to limit their sodium intake to prevent cardiovascular complications like heart attack and stroke. This can be difficult, because, well, food with less salt might not taste as good. This is where spices like black pepper can make a huge difference because they can bring flavor without the health consequences. Black pepper can turn an otherwise bland dish into something with a very mild kick. 

How much black pepper is safe per day? 

There aren’t any established guidelines for how much pepper you should consume in a day. Most experts say that you’re free to consume what you would like, although excess amounts may result in side effects like heartburn. Listen to your body to see what you tolerate – and what you like. Black pepper is a strong flavor that can overpower a dish if you’re not careful. 

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