Manganese
Manganese Bisglycinate Chelate , Manganese Glycinate Chelate , Manganese Aspartate , Manganese Gluconate , Manganese Picolinate , Manganese Sulfate , Manganese Citrate , Manganese Chloride
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Manganese is essential for bone formation, metabolism, and enzyme function, which are proteins that speed up chemical reactions. It helps process carbohydrates, amino acids, and cholesterol, supports wound healing, and boosts the immune system, which defends against infections.
You can get manganese from nuts, seeds, whole grains, and leafy green vegetables. Some seafood and fortified cereals also contain manganese. A balanced diet with these foods ensures adequate intake.
Manganese deficiency can lead to impaired growth, bone abnormalities, and reduced fertility. Symptoms include poor bone formation, slow wound healing, and skin problems. Groups at risk include those with poor diets, pregnant women, and the elderly.
The daily requirement for adult men is about 2.3 mg, and for women, it's about 1.8 mg. Pregnant and breastfeeding women need slightly more. The upper limit for safe intake is 11 mg per day for adults.
Manganese supplements can interact with certain medications, like antibiotics, affecting their absorption. Excessive intake can cause nausea, vomiting, and neurological issues. People with liver disease are more vulnerable to toxicity. Always consult a healthcare provider before taking supplements.
Frequently Asked Questions
What does Manganese do?
Manganese is a mineral essential for the human body. It plays a crucial role in bone formation, metabolism, and the functioning of enzymes, which are proteins that speed up chemical reactions. Manganese is important for processing carbohydrates, amino acids, and cholesterol. It also helps in wound healing and supports the immune system, which defends the body against infections. Ensuring adequate manganese intake is vital for maintaining overall health.
How can I get Manganese from my diet?
Manganese is found in various foods. Plant-based sources include nuts, seeds, whole grains, and leafy green vegetables. Animal-based sources are limited, but some seafood contains manganese. Fortified foods, like certain cereals, also provide manganese. Factors affecting absorption include dietary components like phytates, which are compounds in whole grains that can reduce mineral absorption. Cooking methods, such as boiling, may decrease manganese content in foods. A balanced diet can help ensure adequate manganese intake.
How does Manganese affect my health?
Manganese deficiency can lead to several health issues. It may cause impaired growth, bone abnormalities, and reduced fertility. Symptoms can include poor bone formation, slow wound healing, and skin problems. Groups at risk for manganese deficiency include individuals with poor dietary intake, such as those with restrictive diets or malabsorption disorders. Pregnant women and the elderly may also be at higher risk due to increased nutritional needs or decreased absorption. Ensuring adequate manganese intake through a balanced diet is important for maintaining health.
Who can have low levels of Manganese?
Certain groups are at risk for manganese deficiency. These include individuals with poor dietary intake, such as those on restrictive diets or with malabsorption disorders, which affect nutrient absorption. Pregnant women and the elderly may also be at risk due to increased nutritional needs or decreased absorption efficiency. Ensuring a balanced diet rich in manganese-containing foods can help prevent deficiency in these vulnerable groups.
What diseases can Manganese treat?
Manganese is sometimes used as a complementary treatment for bone health. It plays a role in bone formation and metabolism. However, the evidence supporting its use for specific diseases is limited. Some studies suggest manganese may help with osteoporosis, which is a condition where bones become weak and brittle, by supporting bone mineral density. More research is needed to confirm these benefits. Always consult a healthcare provider before using manganese as a treatment.
How do I know if I have low levels of Manganese?
Diagnosing manganese deficiency involves blood tests to measure manganese levels. Symptoms of deficiency may include poor bone growth, skin problems, and impaired glucose tolerance, which is the body's ability to manage sugar levels. Normal blood manganese levels range from 4 to 15 micrograms per liter. If deficiency is suspected, healthcare providers may also check for underlying conditions affecting absorption, such as malabsorption syndromes, which are disorders that affect nutrient absorption in the intestines.
How much supplement of Manganese should I take?
The daily requirement for manganese varies by age and gender. For adult men, it's about 2.3 mg per day, while for adult women, it's about 1.8 mg per day. Pregnant and breastfeeding women need slightly more, around 2.0 to 2.6 mg per day. The upper limit for safe intake is 11 mg per day for adults. It's important to get manganese from a balanced diet, as excessive supplementation can be harmful.
Will supplements of Manganese interfere with my prescription medicines?
Yes, manganese supplements can interact with certain prescription medications. Manganese may affect the absorption and effectiveness of antibiotics, such as tetracyclines and quinolones, by binding to them in the gut. This interaction can reduce the absorption and efficacy of these antibiotics. To minimize interactions, it is advisable to take manganese supplements at least 2 hours before or after these medications. Always consult with a healthcare provider before starting any new supplement, especially if you are taking prescription medications.
Is taking too much of Manganese harmful?
Excessive manganese supplementation can be harmful. The tolerable upper intake level for adults is 11 mg per day. Short-term effects of high intake may include nausea and vomiting. Long-term overuse can lead to neurological problems, such as tremors and memory issues. People with liver disease are more vulnerable to manganese toxicity because the liver helps remove excess manganese. To avoid these risks, it's important to stay within recommended dosages and consult a healthcare provider before taking manganese supplements.
What is the best supplement for Manganese?
Manganese is available in several chemical forms, such as manganese sulfate and manganese gluconate. Manganese sulfate is commonly used in supplements due to its high bioavailability, which means it's easily absorbed by the body. Manganese gluconate is also well-absorbed and is often chosen for its gentle effects on the stomach. The choice between forms may depend on factors like cost, ease of use, and individual tolerance. Always consult a healthcare provider before choosing a supplement form.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Mussels, blue, cooked, 3 ounces | 5.8 | 252 |
| Hazelnuts, dry roasted, 1 ounce | 1.6 | 70 |
| Pecans, dry roasted, 1 ounce | 1.1 | 48 |
| Brown rice, medium grain, cooked, ½ cup | 1.1 | 48 |
| Oysters, Pacific, cooked, 3 ounces | 1.0 | 43 |
| Clams, cooked, 3 ounces 0.9 | 0.9 | 39 |
| Chickpeas, cooked, ½ cup | 0.9 | 39 |
| Spinach, boiled, ½ cup | 0.8 | 35 |
| Pineapple, raw, chunks, ½ cup | 0.8 | 35 |
| Soybeans, boiled, ½ cup | 0.7 | 30 |
| Bread, whole wheat, 1 slice | 0.7 | 30 |
| Oatmeal, cooked, ½ cup | 0.7 | 30 |
| Peanuts, oil-roasted, 1 ounce | 0.5 | 22 |
| Tea, black, brewed, 1 cup | 0.5 | 22 |
| Lentils, cooked, ½ cup | 0.5 | 22 |
| Potato, flesh and skin, baked, 1 medium | 0.3 | 13 |
| White rice, long grain, cooked, ½ cup | 0.3 | 13 |
| Kidney beans, canned, drained, rinsed, ½ cup | 0.3 | 13 |
| Squash, acorn, cooked, cubed, ½ cup | 0.3 | 13 |
| Blueberries, raw, ½ cup | 0.3 | 13 |
| Sesame seeds, dried, 1 tablespoon | 0.2 | 9 |
| Kale, raw, 1 cup | 0.2 | 9 |
| Black pepper, 1 gram (about ½ tsp) | 0.2 | 9 |
| Asparagus, boiled, ½ cup | 0.1 | 4 |
| Apple, raw, with skin, 1 medium | 0.1 | 4 |
| Lettuce, romaine, raw, shredded, 1 cup | 0.1 | 4 |
| Coffee, brewed, 1 cup | 0.1 | 4 |
| Shrimp, cooked, 3 ounces | 0.0 | 0 |
| Tuna, white, canned in water, drained, 3 ounces | 0.0 | 0 |
| Chicken, breast, roasted, 3 ounces | 0.0 | 0 |
| Ground beef, cooked, 3 ounces | 0.0 | 0 |
| Egg, whole, hard-boiled, 1 large | 0.0 | 0 |
| Milk, 1%, 1 cup | 0.0 | 0 |
| Yogurt, low-fat, plain, 1 cup | 0.0 | 0 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 0.003 | 0.003 | - | - |
| 7–12 months | 0.6 | 0.6 | - | - |
| 1–3 years | 1.2 | 1.2 | - | - |
| 4–8 years | 1.5 | 1.5 | - | - |
| 9–13 years | 1.9 | 1.6 | - | - |
| 14+ years | 2.2 | 1.6 | 2.0 | 2.6 |
