Manganese
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Dosage
We appear to need 2.5-3 milligrams per day of manganese.[1]
- Reasonable doses to try for manganese are anywhere from 500 micrograms per day to
a maximum of 3 milligrams per day. The form does not seem to matter much, but manganese from supplements is twice as absorbable as manganese from vegetables and four times more absorbable than manganese from whole grains, nuts, seeds, and legumes.[2]
Sources
100-gram serving of mussels per day. [3]
sources: whole plant foods, and to prepare whole grains, nuts, seeds, and legumes by soaking, sprouting, fermenting, or souring them.
- 6-10 grams per day of certain spices, especially cloves, ginger, saffron, cardamom, turmeric, and cinnamon.[4]
- mussels and second on Pacific oysters and these specific fish: fresh-water bass, trout, walleye pike, burbot, drum, perch, rainbow smelt, sunfish, and sucker. [5]
- ↑ The Vitamins and Minerals 101 Cliff Notes by Chris Masterjohn, PhD
- ↑ The Vitamins and Minerals 101 Cliff Notes by Chris Masterjohn, PhD
- ↑ The Vitamins and Minerals 101 Cliff Notes by Chris Masterjohn, PhD
- ↑ The Vitamins and Minerals 101 Cliff Notes by Chris Masterjohn, PhD
- ↑ The Vitamins and Minerals 101 Cliff Notes by Chris Masterjohn, PhD