Manganese is a trace mineral that our bodies require for normal development, growth, and function. It is an essential component of important enzymes involved in energy production (ATP), brain development and function, bone and connective tissue formation, immune system defenses, food metabolism, sex hormone production, reproductive function, digestion, and antioxidant defense. It also helps carbohydrate and fat metabolism and plays a vital role in calcium absorption and blood sugar regulation. Although your body stores some manganese in your bones and organs (kidneys, liver, and pancreas), you must daily obtain adequate amounts from your diet.
This essential mineral serves as a cofactor for several enzymes involved in bone formation. It is necessary for bone health, which includes bone development and maintenance. Manganese promotes bone mineral density when combined with other nutrients. Recent studies found that women with osteoporosis have lower blood manganese levels than women without osteoporosis.
Changes in calcium, copper, zinc, and manganese levels were positively linked with improved bone mass density in control and osteoporosis subjects. The findings suggest that moderate-intensity aerobic exercise may protect bone and cartilage by regulating body trace elements involved in the biosynthesis of bone matrix structures and inhibiting bone resorption via a proposed anti-free radical mechanism.
Manganese stimulates potent antioxidant activity in our cells, protecting them from free radical damage. It is a component of the antioxidant enzyme superoxide dismutase (SOD), which is one of the most important antioxidants in your body. SOD counteracts the negative effects of free radicals by converting superoxide into smaller molecules that are less damaging to your cells. Manganese may also reduce inflammation due to its role as a component of the powerful antioxidant superoxide dismutase. When these effects are combined, they may lower your risk of chronic diseases associated with cell damage and inflammation. According to research, SOD may be useful as a therapeutic agent for inflammatory disorders.
It is thought to play a role in blood sugar regulation. In a study, diabetes and renal dysfunction were more common in participants with low blood manganese levels, implying that manganese may play a role in glucose homeostasis and renal function. However, researchers are still trying to determine whether low manganese levels contribute to diabetes or if diabetes causes manganese levels to drop.
According to several clinical trials, seizure disorders are associated with reduced manganese levels in the blood. But scientists are unsure if seizures induce low manganese levels or whether low manganese levels contribute to seizures. Preliminary research in rats indicates that those with lower manganese levels are more susceptible to epileptic seizures.
Manganese Sources
Manganese can be found in various foods, including wheat germ, nuts, shellfish, fish, legumes, brown rice, leafy vegetables, coffee, tea, and aromatic spice, such as cloves.
Foods High In Manganese
| Food | Milligram (mg) per 100 grams | Percent DV |
| Cloves | 60.1 mg | 2613% |
| Wheat Germ, toasted | 20 mg | 869% |
| Pine Nuts | 8.8 mg | 382% |
| Mussels | 6.8 mg | 295% |
| Hazelnuts | 6.18 mg | 268% |
| Pecans | 4.5 mg | 195% |
| Walnut | 3.41 mg | 148% |
| Rye | 2.58 mg | 112% |
| Garlic, raw | 1.67 mg | 72% |
| Lima Beans | 1.3 mg | 56% |
| Oysters, Pacific, cooked | 1.22 mg | 53% |
| Tofu | 1.2 mg | 52% |
| Brown Rice | 1.1 mg | 47% |
| Chickpeas | 1 mg | 43% |
| Sweet Potatoes | 1 mg | 43% |
| Spinach | 0.9 mg | 39% |
| Pineapple | 0.9 mg | 39% |
Manganese Recommended Intakes
The amount of manganese you need each day depends on your age and gender, but it is recommended that adults male get 2.3 milligrams per day and adults women 1.8 mg. Pregnant and lactating females need a slightly higher intake of 2.0 and 2.6 milligrams per day, respectively.
Recommended Dietary Allowances (RDAs) For Manganese
| Age | Male | Female |
| 0–6 months | 0.003 mg | 0.003 mg |
| 7–12 months | 0.6 mg | 0.6 mg |
| 1–3 years | 1.2 mg | 1.2 mg |
| 4–8 years | 1.5 mg | 1.5 mg |
| 9–13 years | 1.9 mg | 1.6 mg |
| 14–18 years | 2.2 mg | 1.6 mg |
| 19–50 years | 2.3 mg | 1.8 mg |
| 51+years | 2.3 mg | 1.8 mg |
Manganese Deficiency
Manganese deficiency is extremely rare, but it may induce bone demineralization, poor growth in children, low IQ in school-aged children, low birth weight, autism, Alzheimer’s disease, diabetes, depression, skin rashes, hair depigmentation, lower serum cholesterol in males, changed mood and increased premenstrual pain in women. Extremely low or high manganese levels have been linked to cognitive deficits and metabolic problems, so it’s critical to maintain a balanced manganese intake. If you feel you’re deficient, eating manganese-rich foods is usually preferable to taking supplements.
Manganese Toxicity
Manganism or manganese poisoning is a toxic condition caused by chronic manganese exposure that can result in a permanent neurological disorder. Tremors, difficulty walking, and facial muscle spasms are some symptoms. These symptoms are frequently preceded by minor signs such as irritability, aggression, and hallucinations.