| Benefits: Necessary for brain functions, energy production, bone and cartilage maintenance, helps to form collagen.
Good food sources: Avocados, whole grains, seeds, nuts, spinach, canned pineapple juice.
Cautions: Consult your doctor before taking supplements if you are pregnant or breast feeding.
Substance interactions: Mega-doses of these may decrease manganese absorption: calcium, magnesium, phosphate. Oral contraceptives may decrease manganese blood levels. Excess manganese interferes with iron absorption and may cause iron-deficiency anemia.
Signs of toxicity: Impotence, delusions, insomnia, depression.
* Taking from 3 to 5 mg daily is recommended. Doses of 10 mg are safe, but not recommended.
* Women whose diets are rich with both calcium and manganese seems
to have fewer menstrual problems (ie cramps and PMS). If more calcium
is needed, take between 500 and 1000 mg of supplemental calcium
per day. However, mega-doses of calcium may decrease the absorption
of manganese. If taking supplements of both, take them several
hours apart.
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