Manganese is found in the bones, liver, kidneys, and pancreas. Due to the lower daily requirements, manganese should be in small concentrations within these locations. It is very important to not consume too much manganese as this can lead to very serious health conditions.

Mangenese benefits

The mineral manganese is involved in a variety of bodily processes. It helps the body create connective tissue, bones, form blood clots, and create hormones related to sex. Manganese is also involved in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

Manganese is also part of the antioxidant enzyme superoxide dismutase (SOD). This antioxidant, like other antioxidants are known for fighting free radicals that can damage cells and DNA.

More studies are needed to determine conclusively if manganese offers healing effects for the following conditions: osteoporosis, arthritis, premenstrual syndrome (PMS), diabetes, and epilepsy.

Sources of manganese

Foods that contain strong amounts of manganese are nuts, seeds, wheat germ, whole grains (including cereals, buckwheat, bulgar wheat, and oats), legumes, and pineapples. Other sources include tea, leafy green vegetables, and supplements.

Recommended amounts

Set forth by the Institute of Medicine, the daily recommendations for manganese are below (some individuals may be placed on a plan that requires higher or lower than normal amounts to manage a specific issue they may be experiencing).

Table 1: Recommended Intakes for Individuals (Adequate Intakes) for Manganese1
Age Amount
0-6 months .003mg/day
7-12 months .6mg/day
1-3 years 1.2mg/day
4-8 years 1.5mg/day
Males 9-13 years 1.9mg/day
Males 14-18 years 2.2mg/day
Females 9-18 years 1.6mg/day
Males 19+ years 2.3mg/day
Females 19+ years 1.8mg/day
Pregnant Females 2.0mg/day
Nursing Females/td> 2.6mg/day
Females that are pregnant or nursing should avoid going beyond the daily limit of the adequate intake for manganese unless specifically told to do so from their physician. The Tolerable Upper Limit (UL) of manganese levels in adults is 11mg per day. Consuming more than this amount can lead to severe side effects.

Manganese side effects

Receiving inadequate amounts of manganese can lead to several side effects such as infertility, bone malformation, weakness, and seizures. Too much manganese in the diet can lead to neurological disorders similar to Parkinson's disease. In the early stages of life, manganese may impact the neurodevelopment of infants. High levels of manganese are also known to play a role in children and their cognitive abilities.

Additionally, there are interactions with certain drugs than can occur with manganese. If you are on haloperidol, antipsychotics, reserpine, antacids, laxatives, tetracycline antibiotics, or quinolone antibiotics, consult your physician to determine the most suitable course of action to manage your risk.

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