Tell me about...
Manganese
What is
manganese?
Manganese is a trace element and essential mineral. In its
natural state, it is grayish-white in color and resembles
iron, but it is not magnetic. It is absorbed in the small
intestine and is stored in small amounts in the bones, pituitary
gland, pancreas and liver.
Why do
we need it?
Manganese is needed for the formation of healthy skin, nerves,
bones and cartilage. It also works in conjunction with zinc
and copper to activate an antioxidant named superoxide dismutase,
which prevents free radicals from destroying cell organs.
In addition, manganese plays an important role in the synthesis
of cholesterol and fatty acids, and is essential for the utilization
of choline, thiamin, biotin, and vitamins C and E. It helps
activate enzymes that regulate blood sugar, energy metabolism
and function of the thyroid gland.
How much
manganese should I take?
There is currently no recommended daily allowance (RDA) for
manganese. However, the National Academy of Sciences has deemed
the following amounts to be safe and adequate in a normal
diet:
- Adult men: between 2-5 milligrams/day
- Adult women: between 2-5 milligrams/day
- Children aged 7-10: between 2-3 milligrams/day
- Infants: between 0.3-1.0 milligrams/day
- Pregnant/lactating women: between 2-5 milligrams/day
What are
some good sources of manganese?
The best dietary sources of manganese are nuts, whole grains,
dried fruits, pineapples and leafy green vegetables. Beets,
beans and brown rice are other good sources.
What can
happen if I donšt get enough manganese?
Manganese deficiency is extremely rare. Some animal studies
have shown that a diet devoid of manganese can lead to slow
or stunted growth, skeletal abnormalities and paralysis. Other
studies have linked manganese deficiency to osteoporosis,
loss of hair color, and impaired growth of hair and nails.
What can
happen if I take too much?
Excessive amounts of manganese can lead to side effects such
as dementia, hallucinations and psychiatric disorders, a condition
sometimes known as "manganese madness." Research
has also suggested that individuals with cirrhosis may not
be able to properly excrete manganese. Patients with this
condition should not take manganese supplements.
Other Resources :
The
More You Know About Minerals
The
More You Know About Nutrition
References
• Recommended
Dietary Allowances, 10th ed. Washington, D.C.: National
Academy Press, 1989.
• Murray M. Encyclopedia of Natural Medicine,
2nd ed. Rocklin, CA: Prima Publishing, 1998.
• Murray M. Encyclopedia of Nutritional Supplements.
Rocklin, CA: Prima Publishing, 1996.
• Raloff J. Reasons for boning up on manganese. Science
Sep 1986, 199 [review].
• Krieger D, Krieger S, Jansen O, et al. Manganese and
chronic hepatic encephalopathy. Lancet 1995;346:27074.
• Freeland-Graves JH. Manganese: an essential nutrient
for humans. Nutr Today 1989;23:1319 [review].
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