Manganese

Manganese is a micro-mineral, with the atomic number of 25, that is involved in the synthesis of protein-like substances, bones and cartilage. An enzyme superoxide dismutase (SOD) contains manganese, and this enzyme protects the body against free radicals.

Manganese is necessary for a healthy functioning nervous system. It is also necessary for the production of feminine hormones, the normal structure of the bones. brain function, the formation of thyroxin (thyroid gland hormone), the synthesis of structural proteins in the body and the metabolism of glucose and is a useful mineral for athletes.

The human body contains 30 to 35mg. of manganese, widely distributed throughout the tissues. It is found in the liver, pancreas, kidney and pituitary glands.

This mineral helps nourish the nerves and brain and aids in the coordination of nerve impulses and muscular actions. It helps eliminate fatigue and reduces nervous irritability. Manganese is also important for regulating blood sugar so is useful for diabetics.

Manganese deficiency

A deficiency in this mineral may cause bone disorders, diabetes, dizziness, confused thinking and poor memory, heart conditions, mental and physical tiredness, nausea or vomiting, nervous excitability, poor elasticity in the muscles, poor hair and nail condition and skin rashes. 

Prolonged deficiency can result in anaemia, blindness or paralysis in infants, convulsions and seizures, hearing loss, infertility, rheumatic arthritis, stunted growth and bone deformities.

Manganese overdose

Harmful quantities are rare, but can lead to apathy, involuntary movements, attitude problems and coma. It can also cause the same symptoms as Parkinson’s disease.

Highest sources of manganese in milligrams per 100 grams

NOTE: Manganese is concentrated in the outer covering of nuts, in the green leaves of edible plants and green vegetables such as peas and runner beans.

Recommended daily requirement of manganese

• Birth-6 months 0.003 mg
• Infants 7–12 months 0.6 mg
• Children 1–3 years 1.2 mg
• Children 4–8 years 1.5 mg
• Boys 9–13 years 1.9 mg
• Girls 9–13 years 1.6 mg
• Teen boys 14–18 years 2.2 mg
• Teen girls 14–18 years 1.6 mg
• Adult men 2.3 mg
• Adult women1.8 mg
• Pregnant teens and women 2.0 mg
• Breastfeeding teens and women 2.6 mg

NOTE: Manganese is easier to digest in raw foods.

Natural sources of manganese in alphabetical order

Related subjects

•  A to Z of minerals
• Anaemia
• Bone and joint disorders
• Diabetes
• Ear disorders
• Eye disorders
• Hair and nail disorders
• Heart disorders
• Infertility
• Parkinson’s disease.
• Skin disorders