Manganese - Benefits, Deficiency Symptoms and Food Sources

What is Manganese?

Manganese is an essential trace element found in the human body. Manganese is a mineral that helps the body to convert protein and fat into energy. It is also has an important biological functions such as for proper growth in human body, proper formation of bones and cartilege, and brain function. Manganese naturally exists in rivers, lakes, and underground water. Plants in the water can take up some of the manganese from water and by this process plants have manganese in it. Everyone has tendency to expose to small amounts of manganese in air, water, and food. Individuals who work in occupations that mine or use manganese are likely to be exposed to excess levels in their work environment.

Uses and Benefits of Manganese

Manganese acts as a catalyst and cofactor in many enzymatic processes involved in the synthesis of fatty acids and cholesterol. For example, manganese is an important cofactor in the enzymes necessary for mucopolysaccharide synthesis. Manganese aids in the formation of connective tissue, bones, blood-clotting factors, and sex hormones and plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also involved in the transfer of high energy phosphate groups by phosphotransferase enzymes. These enzymes are found in various metabolic pathways, including several steps of glycolysis.

Recommended Dosage of Manganese

Pregnant women and nursing mothers should avoid intakes of manganese above the upper limit of the estimated safe and adequate daily dietary intake. To prevent deficiency, the amount taken by mouth is based on normal daily recommended intakes:

• Adults and teenagers can require in between 2 to 5 milligrams (mg) per day
• Children 7 to 10 years of age can require in between 2 to 3 mg per day
• Children 4 to 6 years of age can require in between 1.5 to 2 mg per day
• Children birth to 3 years of age can require in between 0.3 to 1.5 mg per day

Deficiency Symptoms of Manganese

Because manganese plays a role in a variety of enzyme systems, dietary deficiency of manganese can impact many physiological processes.

In humans, manganese deficiency is associated with nausea, vomiting, poor glucose tolerance (high blood sugar levels), skin rash, and loss of hair color, excessive bone loss, low cholesterol levels, dizziness, hearing loss, and compromised function of the reproductive system.

Rich Food Sources of Manganese

Magnesium is widely distributed in plant and animal foods, especially nuts, legumes, green vegetables, cereals and chocolate. Hard drinking water may also be an important source of dietary Mg.