This can be a reader-friendly overview of Manganese. For extra particulars, see our well being skilled reality sheet on Manganese.
What’s manganese and what does it do?
Manganese is a mineral that your physique wants to remain wholesome. Your physique makes use of manganese to make power and shield your cells from injury. Your physique additionally wants manganese for sturdy bones, copy, blood clotting, and a wholesome immune system.
How a lot manganese do I want?
The quantity of manganese you want is dependent upon your age and intercourse. Common day by day really useful quantities are listed under in milligrams (mg).
|Life Stage||Advisable Quantity|
|Beginning to six months||0.003 mg|
|Infants 7–12 months||0.6 mg|
|Youngsters 1–3 years||1.2 mg|
|Youngsters 4–8 years||1.5 mg|
|Boys 9–13 years||1.9 mg|
|Ladies 9–13 years||1.6 mg|
|Teen boys 14–18 years||2.2 mg|
|Teen ladies 14–18 years||1.6 mg|
|Grownup males||2.3 mg|
|Grownup girls||1.8 mg|
|Pregnant teenagers and ladies||2.0 mg|
|Breastfeeding teenagers and ladies||2.6 mg|
What meals present manganese?
Many meals comprise manganese. You may get really useful quantities of manganese by consuming a wide range of meals, together with the next:
- Complete grains, resembling brown rice, oatmeal, and whole-wheat bread
- Clams, oysters, and mussels
- Nuts, resembling hazelnuts and pecans
- Legumes, resembling soybeans and lentils
- Leafy greens, resembling spinach and kale
- Some fruits, resembling pineapple and blueberries
- Many spices, resembling black pepper
What sorts of manganese dietary dietary supplements can be found?
Manganese is offered in lots of multivitamin/multimineral and different dietary dietary supplements. Dietary supplements comprise many types of manganese, resembling manganese sulfate and manganese aspartate. Scientists don’t know whether or not any type of manganese in dietary supplements is healthier than every other kind.
Am I getting sufficient manganese?
Most individuals in the US get sufficient manganese from the meals they eat.
What occurs if I do not get sufficient manganese?
Manganese deficiency could be very uncommon in the US. A deficiency may trigger the next signs:
- Weak bones and poor development in youngsters
- Pores and skin rashes and lack of hair shade in males
- Temper adjustments and worse premenstrual ache than regular in girls
What are some results of manganese on well being?
Scientists are learning manganese to know the way it impacts well being. Listed below are some examples of what this analysis has proven.
Bone well being
You want manganese together with different minerals and nutritional vitamins for wholesome bone formation. However extra analysis is required to know the function of manganese in sustaining or bettering bone well being.
You want manganese to assist break down the starches and sugars that you just eat. However its impact on the danger of diabetes is unknown. Extra analysis is required to know whether or not manganese performs a task within the growth of diabetes.
Can manganese be dangerous?
Research haven’t proven any hurt from the manganese in meals and drinks. However some folks have developed manganese toxicity by consuming water containing very excessive ranges of manganese. One other reason for manganese toxicity is inhaling massive quantities of manganese mud from welding or mining work.
The signs of manganese toxicity embrace tremors, muscle spasms, listening to issues, mania, insomnia, melancholy, lack of urge for food, complications, irritability, weak point, and temper adjustments.
Individuals shouldn’t eat extra manganese than the higher limits from meals, drinks, or dietary dietary supplements until their healthcare supplier recommends doing this.
The day by day higher limits for manganese embrace intakes from all sources—meals, drinks, and dietary supplements—and are listed under.
|Beginning to six months||Not established|
|Infants 7–12 months||Not established|
|Youngsters 1–3 years||2 mg|
|Youngsters 4–8 years||3 mg|
|Youngsters 9–13 years||6 mg|
|Teenagers 14–18 years||9 mg|
|Pregnant and breastfeeding teenagers||9 mg|
|Pregnant and breastfeeding adults||11 mg|
Does manganese work together with drugs or different dietary dietary supplements?
Manganese is just not identified to work together or intervene with any medicines.
Inform your physician, pharmacist, and different healthcare suppliers about any dietary dietary supplements and prescription or over-the-counter medicines you are taking. They’ll inform you if the dietary dietary supplements may work together along with your medicines or if the medicines may intervene with how your physique absorbs, makes use of, or breaks down vitamins, resembling manganese.
Manganese and healthful consuming
Individuals ought to get most of their vitamins from meals and drinks, in keeping with the federal authorities’s Dietary Pointers for Individuals. Meals comprise nutritional vitamins, minerals, dietary fiber, and different elements that profit well being. In some instances, fortified meals and dietary dietary supplements are helpful when it’s not attainable to fulfill wants for a number of vitamins (e.g., throughout particular life phases resembling being pregnant). For extra details about constructing a wholesome dietary sample, see the Dietary Pointers for Individuals and the U.S. Division of Agriculture’s MyPlate.
The place can I discover out extra about manganese?
- For extra details about manganese:
- For extra info on meals sources of manganese:
- For recommendation on selecting dietary dietary supplements:
- For details about constructing a wholesome dietary sample:
This reality sheet by the Workplace of Dietary Dietary supplements (ODS) offers info that ought to not take the place of medical recommendation. We encourage you to speak to your healthcare suppliers (physician, registered dietitian, pharmacist, and many others.) about your curiosity in, questions on, or use of dietary dietary supplements and what could also be finest to your general well being. Any point out on this publication of a particular services or products, or advice from a corporation or skilled society, doesn’t symbolize an endorsement by ODS of that product, service, or knowledgeable recommendation.
Up to date: March 22, 2021 Historical past of adjustments to this reality sheet