Manganese is one of nine microminerals your body needs to function properly. This trace mineral is found in small amounts in soil, rocks, food and even drinking water. Although manganese deficiency has been noted in animals, the Linus Pauling Institute reports that it hasn't been definitively reported in humans. If you eat a varied diet rich in grains, cereals, beans, peas, seeds and nuts, you should get enough manganese. Please talk to your treating physician before taking manganese supplements to address your health or nutrition concerns.
Functions
Manganese has a number of roles in the human body. It helps you metabolize carbohydrates and fat and absorb calcium. Manganese assists in maintaining normal blood sugar levels and nerve and brain functioning, and is also essential for healthy connective tissue and bones. Lower than ideal levels of this trace mineral may be linked to conditions such as osteoporosis, arthritis, diabetes, epilepsy and premenstrual syndrome. Due to the potential of toxicity, manganese supplements should be used only when advised by your treating physician. Dietary sources of manganese are generally sufficient to fulfill your adequate intake, although the University of Maryland Medical Center notes that up to 37 percent of people don't get enough manganese from food.
Adequate Intake
The adequate intake for manganese varies depending on gender and age. Men age 19 and older should get 2.3 mg of manganese daily, while women of the same age need only 1.8 mg. Pregnant and breast-feeding women require 2 mg and 2.6 mg of manganese, respectively. UMMC indicates that you shouldn't get more than 10 mg of manganese a day from dietary sources and supplements due to this trace mineral's potential effects on the central nervous system.
Sources
Nuts, leafy greens, whole grains and teas are rich in manganese. A 1-oz. serving of pecans gives you 1.28 mg of manganese. Each packet-size serving of instant oatmeal and half-cup serving of brown rice has around 1 mg of manganese, while some raisin bran cereals can provide more than 3 mg per cup. A cup of green tea can have up to 1.58 mg of manganese, more than black tea, which may have up to 0.77 mg.
Cautions
Manganese can be toxic, particularly when inhaled through the environment. Symptoms are markedly similar to those associated with Parkinson's disease, such as shaking, facial spasms and difficulty ambulating. Manganese toxicity isn't linked to consuming too much of this mineral from food sources; however, because this mineral can have adverse side effects, the Linus Pauling Institute recommends getting no more than 2 mg of manganese through supplementation. Manganese supplements can interact adversely with certain medications, including antipsychotics, certain blood pressure medications and antibiotics and antacids and laxatives that contain magnesium. Talk to your treating physician before using manganese supplements to address your health concerns.
References
- University of Maryland Medical Center: Manganese; June 2009
- Linus Pauling Institute at Oregon State University: Manganese; J. Higdon, Ph.D.; August 2001
- MayoClinic.com: Manganese Supplement (Oral Route, Parenteral Route); November 2010
- The Merck Manual for Health Care Professionals: Manganese; L. Johnson, M.D.; August 2008
- The Merck Manual for Health Care Professionals: Overview of Minerals; L. Johnson, M.D.; August 2008
- U.S. Environmental Protection Agency: Manganese Compounds; February 2010
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