Manganese
Other name(s)
Manganese citrate, manganese gluconate, manganese sulfate
General description
Manganese is an essential mineral. It's needed by the body in very small amounts. It's important in building bone and healing wounds. And in how the body uses carbohydrates and amino acids. Manganese is concentrated in the mitochondria of cells. Most of it is found in the bone, liver, pancreas, and kidney cells. The lower your levels of manganese, the more efficiently your body absorbs it.
Manganese is important for normal growth and development. Manganese needs are easily met through diet. It's found in plants and grains.
Manganese is a part of several enzymes. It also helps activate other enzymes. An important enzyme is manganese superoxide dismutase (MnSOD). This enzyme helps maintain mitochondrial and cell membranes. It does this by getting rid of free radicals that can damage the fats (lipids) in the membrane.
Medically valid uses
Normal levels of manganese in the bloodstream are needed for normal growth and development. The enzyme MnSOD also acts as a powerful antioxidant. It does this by getting rid of free radicals that damage cell membranes.
Unsubstantiated claims
There may be benefits that haven't yet been proven through research.
Manganese may help maintain normal bone density in women after menopause. This may lower the risk for osteoporosis. It may help treat osteoarthritis and rheumatoid arthritis. Studies show that people with epilepsy often have low levels of manganese in their bodies. Manganese deficiency in rats has been linked to an increase in convulsions. These are similar to those in epilepsy.
Manganese may help with glucose tolerance. This means it may help people with diabetes.
Research is looking if manganese can prevent some types of cancer. There may be a link between manganese and schizophrenia and other similar issues.
Recommended intake
There is no Recommended Dietary Allowance set for manganese. The daily Adequate Intakes are listed below:
|
Age group
|
AI (mg/day)
|
|
Infants (0 to 6 months)
|
0.003 mg (3 mcg)
|
|
Infants (7 to 12 months)
|
0.6 mg
|
|
Children (1 to 3 years)
|
1.2 mg
|
|
Children (4 to 8 years)
|
1.5 mg
|
|
Males (9 to 13 years)
|
1.9 mg
|
|
Males (14 to 18 years)
|
2.2 mg
|
|
Females (9 to 18 years)
|
1.6 mg
|
|
Males (19 years and older)
|
2.3 mg
|
|
Females (19 years and older)
|
1.8 mg
|
|
Pregnant women
|
2 mg
|
|
Lactating women
|
2.6 mg
|
Manganese is available as a single supplement. It also comes as part of some multivitamins. Single supplements are available as:
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Manganese gluconate
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Manganese sulfate
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Manganese citrate
Manganese gluconate may be less likely to bother your stomach.
The best sources of manganese include whole grains, cereals, nuts, and seeds. It's also found in leafy vegetables, avocados, and seaweed. The manganese content of some foods is listed below:
|
Food
|
Manganese content
|
|
Wheat germ (1/4 cup)
|
8.86 mg
|
|
Rye flour (dark, 1 cup)
|
8.61 mg
|
|
Whole wheat flour (1 cup)
|
4.56 mg
|
|
Seaweed (agar, dried, 3.5 ounces)
|
4.30 mg
|
|
Pecans (dried, 1 ounce/31 nuts)
|
1.28 mg
|
|
Spinach (boiled, cup)
|
0.84 mg
|
|
Avocado (1 medium)
|
0.42 mg
|
Most people don’t get manganese deficiency. Manganese is abundant in plants. This easily meets the body’s low need for manganese. In fact, manganese is absorbed better when intake of manganese is low.
Symptoms of manganese deficiency are rare and hard to spot. They may include slowed growth in children. They may include abnormal glucose levels, changes in glucose tolerance, and abnormal cholesterol levels. Other symptoms may include a change in hair or beard color, altered mood, and increased premenstrual pain in women.
Side effects, toxicity, and interactions
If you take too much manganese as supplements, you could have side effects. These can include loss of appetite, slowed growth, and reproductive issues. It may also cause anemia. This is because manganese competes with iron for absorption. Manganese is not know to cause any interactions with medicines.
People who receive total parenteral nutrition (intravenous feeding) can have serious side effects from oral manganese supplements. People with liver problems can, too. These effects include:
People with liver issues shouldn’t take manganese supplements.
Manganese is toxic when you inhale manganese oxide from dust or fumes.
Well water can be contaminated with manganese.
Women who are pregnant or breastfeeding should talk to their healthcare providers before taking any supplements.
Manganese competes with iron for absorption. Its absorption can be decreased by fiber, phytates, oxalic acid, calcium, and phosphorus. It isn’t known if zinc and copper absorption is decreased by manganese.