Information Page
General Information
Manganese is an important element that allows photosynthesis to occur. Without Manganese there would be no plants, thus all living things dependent on oxygen would not survive.
The human body contains about 10-20 mg of Manganese. Even if this is a very small amount, humans won’t be able to survive without it. Aside from the amount, manganese cannot be stored by the body which is why we have to replenish it every now and then.
Food sources
a. Animal Sources
Red meat, fish, dairy products, and sea foods provide usable amounts of this mineral. Although you’ll get the most Manganese from plant sources.
b. Plant Sources
Fruits and vegetables usually contain higher amounts of manganese than meat. Green leafy vegetables are the typical plants high in manganese content. Other food sources that contain manganese are squash, tofu, peanuts, carrots, onions, whole wheat and many more.
Benefits and Therapeutic Effects
Manganese in particular provides numerous metabolic functions even though it is needed in small or trace amounts. Basically, manganese works synergistically with other nutrients to allow it to function. It helps the body utilize Vitamin C and numerous types of vitamin B.
It works in conjunction with zinc and calcium to allow strong and healthy bones and teeth. It allows the body to synthesize cholesterol. It promotes the optimal function of the nerves (central and peripheral nerves) and of the hormonal glands (particularly the thyroid gland).
It is also considered as a free radical micro nutrient that prevents the development of numerous types of cancer.
Signs of Deficiency
Since Manganese has numerous functions in the body, its absence typically indicates the absence of other micro and macro nutrients as well. Manganese works well with zinc, calcium and vitamin B in which its absence could lead to osteoporosis, Osteomalacia, rickets, bone pains and increased risk of bone injury. Manganese works well with vitamin C in which its absence could lead to gingivitis, unhealthy appearance of the skin and a weak immune system.
Other signs and symptoms of manganese deficiency includes below normal cholesterol levels, high blood sugar levels, nausea, vomiting, anorexia, dizziness, presbycusis (hearing loss), and even impotence.
Technically, the absence of “manganese only” is impossible to occur which is why it has a wide variety of symptoms.
In order to determine if the person has manganese deficiency, a laboratory blood test is deemed necessary.
Dosages
Majority of individuals ages 18 years old and above may take the maximum dose of 11 mg of manganese. Women who are pregnant may also take the maximum dose of 11 mg of manganese. This dose came from the Institute of Medicine at the National Academy of Sciences year 2000.
Everyone should be checked by their physician personally to determine if their manganese levels are within the normal range or not, and if supplementation is necessary.
Side effects and/or Toxicity
Technically, manganese toxicity is unlikely to occur because most of us eat foods high in manganese.
Also, if manganese toxicity is to occur, other metabolite properties would also be in excess because manganese frequently functions with other elements as well. Severe amounts of manganese in the body would initially destroy the kidneys and the liver because these are the parts of the body that filters waste.
Aside from those, nervous system disorders are likely to occur such as erratic behaviour, jitteriness, irritability and others.
Conclusion
Eating a balanced diet is important to assure that manganese is within normal levels. Manganese as a mineral is required by the body in very small trace amounts; nevertheless, it is a vital part of ones diet to assure good health.