Manganese
Manganese is the essential trace mineral required by our bodies.
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What does Manganese do in our bodies?
Manganese is an essential mineral required by the body.
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The human body uses manganese to generate energy and protect cells from damage.
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Manganese is a cofactor of many enzymes. Manganese metabolizes glucose, carbohydrates, amino acids, and cholesterol through enzymes. Manganese also plays roles in anti-oxidation defense for the body by scavenging reactive oxygen species.
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The human body also needs manganese for strong bones, reproduction, blood clotting, and a healthy immune system. Manganese helps in bone and cartilage formation. Manganese is also involved in brain function. In addition, manganese protects the human body against oxidative damage by functioning in the superoxide dismutase enzyme. Superoxide dismutase is a ubiquitous antioxidant enzyme in our bodies.
The nutritional food sources of Manganese.
Manganese is present in various foods, including whole grains, clams, oysters, mussels, and nuts.
The best dietary sources of manganese are whole grains, nuts, and seeds.
Seafood such as mussels, oysters, and clams are excellent food sources of manganese.
Nuts such as hazelnuts, pecans, and peanuts are also rich sources of manganese.
Sweet potato, brown rice, tea, pineapple, and whole-wheat bread are excellent sources of manganese.
Fruits and vegetables are fair sources.
The top foods containing Manganese:
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Mussels
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Hazelnuts
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Pecans
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Brown rice
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Oyster
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Clams
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Chickpeas
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Spinach
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Pineapple
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Soybeans
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Whole wheat bread and other baked foods
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Oatmeal
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Peanuts
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Tea
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Lentils
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Potato
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White rice
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Kidney beans
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Squash
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Blueberries
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Sesame seeds
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Kale
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Asparagus
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Apple
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Lettuce
Recommended Amounts:
For males aged 19 and older AI, the recommended average daily manganese intake is 2.3 milligrams daily. For teen boys 14-18 years, the AI is 2.2 milligrams; and for teen girls 14-18 years, the AI is 1.6 milligrams. For females aged 19 and older, the AI is 1.8 milligrams daily. During pregnancy (14-50 years old), the AI increases to 2.0 milligrams daily, and during lactation for females 14-50 years old, the AI of Manganese is 2.6 milligrams daily. The chances of not getting enough Manganese are meagre since Manganese is so widely distributed in the food supply. Consuming harmful levels of Manganese from food is very rare, too.
Unless their healthcare provider recommends doing this, people should not consume more Manganese than the upper limits of food, beverages, or dietary supplements. For ages 14 to 18, the UL, the tolerable Upper Intake Level, is 9 milligrams daily. For 19 and older, the UL of Manganese is 11 milligrams daily. The daily upper limits for Manganese include intakes from all sources: food, beverages, and supplements. The ULs do not apply to individuals taking supplemental Manganese under medical supervision.
Definitions:
AI: Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
RDA: Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
UL:
Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.
References:
National Institutes of Health Office of Dietary Supplements Zinc - Health Professional Fact Sheet
https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/
Updated: March 29, 2021
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc Washington, DC: National Academy Press; 2001.
Adequate Intakes (AIs) for Manganese are listed in the following table.
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People should not consume more manganese than the upper limits from food, beverages, or dietary supplements unless their health care provider recommends doing this.The daily upper limits for manganese include intakes from all sources—food, beverages, and supplements—and are listed below.The ULs do not apply to individuals who are taking supplemental manganese under medical supervision.
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References:
National Institutes of Health Office of Dietary Supplements Zinc - Health Professional Fact Sheet
Updated: March 29, 2021
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc Washington, DC: National Academy Press; 2001.
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