Black Pepper And Magnesium

Magnesium is important for strong bones, as well as more than 300 biochemical reactions in your body. Despite its significance, a substantial number of people in the U.S. do not get the recommended amount of dietary magnesium, according to the U.S. Office of Dietary Supplements. Black pepper is not a top source of magnesium, but it does contribute some to your diet. It also might boost levels of other nutrients that work along with magnesium to improve health.

Significance

About half of the magnesium in your body is found in bones, and most of the rest is mostly found in cells, organs and tissues. Your body needs magnesium for strong bones, nerve and muscle function, a healthy immune system, a steady heart rhythm and for regulating blood-sugar levels. Magnesium also helps promote normal blood pressure and is involved in protein synthesis and energy metabolism. Magnesium is the fourth most-abundant mineral in your body. About 74 percent of Americans, however, consume too little magnesium.

Requirements

Your recommended daily intake of magnesium is 310 mg if you are a woman up to age 30 and 320 mg for those older than that. If you are male, your RDA is 400 mg up to age 30 and 420 mg after that. Pepper provides 12 mg per tablespoon, or 4 mg per teaspoon.

Absorption and Complementary Roles

A substance in black pepper might boost levels of coenzyme Q10, which, along with magnesium, vitamin B-12 and riboflavin, has therapeutic potential for aiding migraine sufferers, notes a 2004 study published in "Vitamins and Hormones." These nutrients in theory have a preventive benefit because deficiencies in them appear to play a role in migraines. A constituent of black pepper called piperine might raise levels of coenzyme Q10 in your body when it is taken in conjunction with CoQ10 supplements, according to a 2000 study in the "Journal of Nutritional Biochemistry." Foods containing magnesium and CoQ10 also are recommended by nutritionists for fatigue, as well as circulatory problems, notes the "Prescription for Dietary Wellness," by Phyllis Balch.

Considerations

Pepper is high in another mineral, chromium, which has some roles in your body that complement some of magnesium's roles. Chromium helps enhance the action of insulin, the hormone that regulates blood sugar and is critical to protein, carbohydrate and fat metabolism. Chromium also might serve a direct role in metabolism of these nutrients. Chromium is required in trace amounts in your body.

Expert Insight

Other foods serve as better sources of magnesium than pepper, though every bit you consume adds up. A 3 oz. serving of halibut gives you 90 mg, 1 oz. of almonds give you 80 mg and a half cup of spinach gives you 75 mg. One cup of whole milk gives you 24 mg, notes the U.S. Office of Dietary Supplements.