Minerals
Manganese
An essential trace mineral crucial for bone formation, antioxidant defense, metabolism, and brain function
Quick Facts
Daily Needs
1.8-2.3 mg for adults, with variations based on age and sex
Importance
Manganese is essential for bone formation, antioxidant defense, metabolism of carbohydrates, amino acids, and cholesterol, and nervous system function.
Key Functions
- •Bone formation and maintenance
- •Antioxidant defense (as part of superoxide dismutase)
- •Carbohydrate metabolism
- •Protein and amino acid metabolism
- •Cholesterol and lipid metabolism
- •Energy production
- •Connective tissue formation
- •Nerve function
- •Brain function and protection
- •Thyroid hormone function
- •Blood clotting factors activation
Deficiency Signs
- •Impaired growth
- •Bone abnormalities
- •Altered metabolism
- •Poor wound healing
- •Skin rashes
- •Changes in hair color
- •Decreased serum cholesterol
- •Increased inflammation
- •Reduced glucose tolerance
- •Reproductive difficulties
- •Neurological symptoms
Excess Signs
- •Neurological symptoms similar to Parkinson's disease
- •Headaches
- •Muscle spasms
- •Loss of appetite
- •Irritability
- •Fatigue
- •Weakness
- •Leg cramps
- •Voice changes
- •Impaired cognitive function
- •Mood changes
Best Food Sources
- •Whole grains (especially brown rice, oats)
- •Nuts (especially pecans, almonds)
- •Leafy green vegetables (spinach, kale)
- •Legumes (beans, lentils)
- •Pineapple
- •Tea
- •Spices (cloves, cinnamon)
- •Soybeans and soy products
- •Mussels and clams
- •Blueberries
- •Chocolate (especially dark)
Absorption Facts
- •Absorption occurs primarily in the small intestine
- •Only 1-5% of dietary manganese is typically absorbed
- •Absorption decreases as intake increases
- •High iron, calcium, and phosphorus intake can reduce absorption
- •Fiber and phytates can bind manganese and decrease absorption
- •High zinc supplementation may interfere with manganese absorption
- •Absorption increases when body stores are low
- •Absorption may be higher from drinking water than food sources
- •Individuals with liver disease may have impaired manganese excretion
Special Considerations
- •Vegetarians typically have higher manganese intake than omnivores
- •Those with iron deficiency may absorb more manganese
- •Excessive exposure can occur in certain occupations (welding, mining)
- •Some well water contains high levels of manganese
- •Antacids and laxatives with magnesium may reduce absorption
- •Manganese supplements should be separated from calcium supplements
- •Works synergistically with other nutrients (vitamin K, copper, zinc)
- •Chelated forms in supplements have better absorption
- •Those with liver disease may be at higher risk for toxicity
- •Brain is particularly sensitive to manganese toxicity
About Manganese
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