Manganese Dosage

Daily Dose of Manganese: 2.3g for men, 1.9g for women

Supplementing with Magnesium

Hazelnuts are a good source of Manganese.
Photo Credit: https://www.flickr.com/photos/annaloverus/

Manganese is a trace mineral which plays an important role in many processes of the body but is only needed in very small amounts. It is necessary to help form bones, connective tissue, sex hormones, and aid in blood clotting. It is also a cofactor to antioxidants and helps metabolize fats, carbohydrates, amino acids, and cholesterol. Other than that, it also plays a role in calcium absorption, bone health, blood regulation, healing wounds, as well as brain and nerve function. Low levels of this essential mineral can cause a lot of health problems. Although many people do not consume the adequate amount of manganese, a deficiency is still rare.

A deficiency usually occurs when manganese is not absorbed at all from the diet so the most common cause of low manganese levels would be poor dietary intake. Other causes may include malabsorption, antacid or oral contraceptives that interfere its absorption, and excessive sweating. Having too much iron, copper, or magnesium, can also deplete manganese. Since it is involved in many biochemical processes or bodily functions, it can have negative effects all through the body. Symptoms of low levels of manganese are impaired glucose tolerance, altered carbohydrate and fat metabolism, bone demineralization, and malformation, stunted growth, and much more. Manganese deficiency can also result in nausea, dizziness, iron deficiency anemia, weak hair and nails, and infertility.

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We can get manganese in all sorts of foods and since its a trace mineral, the adequate intake level is very low. Fruits such as pineapples and grapes, vegetables like leafy greens and squash, nuts and seeds, soy products, egg yolks, whole grains, quinoa and many herbs and spices. The daily requirements vary by age and gender. For boys aged 14-18, 2.2mg is needed and for girls 14-18 it is 2.6g. For Men age 19 and above it is 2.3mg and for women is it 1.8mg. You should not take more than 10mg a day because of a risk of nervous system side effects.

Sources: http://www.webmd.com/vitamins-supplements/ingredientmono-182-MANGANESE.aspx?activeIngredientId=182&activeIngredientName=MANGANESE http://www.livestrong.com/article/551298-10-important-facts-about-manganese/ http://www.livestrong.com/article/442938-what-does-vitamin-manganese-do-for-the-body/

References

  • Karamati M1, Yousefian-Sanni M, Shariati-Bafghi SE, Rashidkhani B. Major Nutrient Patterns and Bone Mineral Density among Postmenopausal Iranian Women. Calcif Tissue Int. 2014 Apr 1. PMID: 24687522.
  • Najafpour MM1, Isaloo MA2, Eaton-Rye JJ3, Tomo T4, Nishihara H5, Satoh K6, Carpentier R7, Shen JR6, Allakhverdiev SI8. Water exchange rate in manganese-based water-oxidizing catalysts in photosynthetic systems: From the water-oxidizing complex in photosystem II to nano-sized manganese oxides. Biochim Biophys Acta. 2014 Mar 29. PMID: 24685431.

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