Magnesium and manganese both essential minerals which must be obtained through your diet, and they have similar-sounding names. However, these two nutrients have dramatically different properties and effects. While magnesium is the fourth most plentiful mineral in the body, manganese -- a trace mineral -- is present in miniscule amounts. Both magnesium and manganese perform important functions.
Magnesium Features
Magnesium is right behind calcium, phosphorus and potassium as one of the most plentiful minerals in your body. Of the 25 g of magnesium found in the human body, roughly 60 percent is found in bones, 27 percent in muscles, and 7 percent in other cells. Although only 1 percent is in your bloodstream, it is crucial that the level remains constant. Magnesium is vital for more than 300 biochemical reactions in the body, and balances and regulates amounts of other minerals and electrolytes. The cell mitochondria require magnesium in order to synthesize adenosine triphosphate, or ATP, the all-important molecule that provides energy for metabolic functions. Magnesium is also required for the synthesis of DNA and RNA, as well as for the production of glutathione, an important antioxidant. Magnesium influences nerve impulses, muscle contraction and normal heart rhythm and blood pressure; it also helps maintain bone density and strength and helps regulate blood sugar levels.
Requirements and Dietary Sources
Men aged 19 to 30 require 400 mg of magnesium a day; women in that age bracket need 310 mg. After 30, the recommended dietary amount rises slightly; men need 420 mg per day, while women require 320 mg. The Linus Pauling Institute at Oregon State reports that mild magnesium deficiencies are relatively common in the United States, especially in people over 70. Symptoms of early magnesium deficiency include loss of appetite, digestive disturbances, weakness and fatigue. Because chlorophyll contains magnesium, any food that is naturally green is usually a reliable source. You can also get magnesium from legumes, nuts, seeds and whole grains.
Manganese Features
While magnesium has a hand in regulating virtually every biochemical process your body undergoes, manganese's functions are a bit more specific. Found mostly in bones, liver, kidneys and pancreas, this metallic mineral helps to metabolize fat and carbohydrates, plays a role in producing connective tissue, blood-clotting factors, sex hormones and bones, and is a co-factor in energy production. Like magnesium, manganese helps to regulate blood sugar. Manganese is also a major component of superoxide dismutase -- or SOD -- a potent antioxidant enzyme that helps reduce oxidative stress in cell mitochondria. SOD catalyzes the conversion of destructive superoxide radicals into hydrogen peroxide, which is then broken down into water by other antioxidant enzymes. This antioxidant function may help to prevent the development of chronic conditions such as heart disease and cancer.
Requirements and Dietary Sources
In contrast to the hundreds of milligrams of magnesium that your body needs on a daily basis, recommended dietary amounts of manganese are measured in the single digits. According to the University of Maryland Medical Center, men over 19 need 2.3 mg of manganese a day, while women should get 1.8 mg. Experts says 37 percent of Americans do not get enough dietary manganese. Low levels of manganese can contribute to infertility, misshapen bones, weakness and seizures. Good sources of manganese include nuts and seeds, whole grains, pineapples, and legumes. Whole grains contain twice the amount of manganese as refined grains.
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