Manganese – works hand in hand with calcium
Manganese is also important for bones. It builds strong tissues and promotes bone formation. (44) Recent research revealed that manganese plays a vital role as a cofactor in the formation of bone cartilage and collagen formation. Additionally, it is important in bone mineralization. A manganese deficiency has been known to bring about Osteoporotic changes in the bone. Deficiency appears to increase bone breakdown while decreasing new bone mineralization. A Belgian study showed blood levels of manganese in women who were severely osteoporotic to be just one-fourth that of non-osteoporotic women of the same age. (59)(60)
Because Boron can deplete Manganese, it is important to maintain good levels, but it doesn’t take much. The RDA for Manganese is only 1.8 – 2.3 mg (F/M) per day for ages 50 and up. However, 11 mg is the upper limit. (60)(61)
Clean foods with Manganese are cabbage, black and green teas, green vegetables, and sweet potato, (44) nuts (macadamia, pecans, pine, almonds), seeds (chia, sesame, flax, pumpkin), seafood like mussels and clams. (61)
Naturally Better Bones 