Manganese is a trace element that, despite its lesser-known status, plays a crucial role in our health. In this article, we will explore what manganese is, why it is important to include in your diet, the symptoms of deficiency, the recommended daily intake, and the risks of overconsumption.
What is manganese?
Manganese is a trace element or trace mineral found in soil, water, and many foods. It is a vital component in numerous biochemical processes in the body and serves as a cofactor for several enzymes.
Why do we need manganese?
Manganese is essential for several biological functions, including:
Collagen production: Manganese contributes to the normal formation of connective tissue. It is crucial for the production of collagen, a protein necessary for the health of the skin, bones, and cartilage. Manganese also helps maintain normal bone structure.
Antioxidant defense: Manganese helps protect cells against oxidative stress. It acts as a cofactor for the enzyme superoxide dismutase, which combats harmful free radicals in the body.
Nervous system: Manganese influences nerve signaling and may play a role in the function of the nervous system.
Metabolism: Manganese contributes to normal energy metabolism. It is involved in the metabolism of amino acids, carbohydrates, and cholesterol.
How much manganese do I need per day?
The recommended daily intake of manganese varies depending on age, gender, and lifestyle. Here are some guidelines:
Men aged 14 and older: approximately 2.2–2.3 mg
Women aged 14 and older: approximately 1.6–1.8 mg
Pregnant individuals: approximately 2 mg
Breastfeeding individuals: approximately 2.6 mg
Can you overdose on manganese?
It is possible to overdose on manganese, although it is very rare. The UL (Upper Level or Tolerable Upper Intake Level) is a term used in nutritional science to indicate the highest daily amount of a nutrient that can be consumed without risking adverse health effects. UL levels are determined by expert panels that evaluate the available scientific research on nutrients and their potential risks. They take into account all known sources of the nutrient, including food, supplements, and, in some cases, fortified foods. The UL for manganese is 10 milligrams per day from supplements, according to CRN.
Sources & References
Livsmedelsverket: https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/salt-och-mineraler1/mangan
Erikson KM, Aschner M. Manganese: Met Ions Life Sci. 2019 Jan PMID: 30855111.