Manganese is a trace mineral and an antioxidant that is important to the proper functioning of your body. It is present mostly in the bones, but is found in the liver, pancreas and kidneys as well. It helps to form clotting factors, plays a part in blood sugar metabolism and has a role in the delicate balance of calcium in the body. If you are looking for an antioxidant or want to make manganese part of your supplement regimen, check with your doctor before starting this nutrient.
Uses
Manganese is an antioxidant, which means it helps destroy certain toxins in the body known as free radicals. These toxins are studied in conjunction with various diseases, such as cancer and the signs of aging. Manganese is commonly studied in conjunction with osteoporosis. One study showed that when taken in conjunction with calcium, zinc and copper, it helps to prevent the loss of bone in the spines of post-menopausal women, according to the University of Maryland Medical Center. Other uses for manganese include arthritis, premenstrual syndrome, diabetes and epilepsy.
Dosages
Manganese deficiency is not common, but toxicity is possible. For this reason, it is important to stay within the recommendations when supplementing manganese. The recommended daily intake of manganese for men aged 19 and older is 2.3 mg. For women aged 19 and older, it is 1.8 mg. For pregnant women, the requirement is 2 mg, and for breastfeeding women, the recommendation is 2.6 mg. Do not exceed 10 mg per day because of the potential for neurological side effects at doses that high.
Sources
In the U.S., the average amount of manganese intake in the diet is approximately 2.1 to 2.3 mg per day for men and 1.6 to 1.8 mg per day for women, according to the Linus Pauling Institute. Food sources high in manganese include whole grains, nuts and green leafy vegetables. For instance, 1 oz. of pecans has 1.28 mg of manganese. Cooked brown rice has 1.08 mg of manganese per 1/2 cup, and 1/2 cup of cooked spinach has 0.84 mg of this nutrient.
Safety
Manganese is toxic when inhaled as a vapor by welders and other industrial workers. Very few cases of toxicity are reported from supplements, and no one has ever reported toxicity from manganese in the diet. Manganese has reported interactions with haloperidol and other antipsychotic medications. In addition, laxatives, magnesium-containing antacids and tetracycline antibiotics interfere with the absorption of manganese. Take these medications separated by at least two hours. Reserpine, used to treat high blood pressure, also lowers your manganese levels.
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