Manganese (Mn)

Functions

  • enzymatic function
  • helps metabolize fats

Deficiency

Rare

  • elevated cholesterol
  • atherosclerosis
  • increased blood pressure
  • confusion
  • tremors
  • irritability
  • mental impairment
  • grinding teeth
  • sweating
  • increase heart rate
  • impaired vision and hearing
  • skin rash
  • pancreatic damage

Characteristic

  • Trace Mineral

Good Sources

Manganese

Natural

  • green, leafy vegetables
  • seeds and nuts
  • beans
  • whole grains
  • fruit
  • tea
  • cocoa
  • shellfish
  • dairy products

Artificial

  • wheat germ
  • brewer's yeast

Adequate Intakes (AI)

  • Males (adults)
    • 2.3 mg
  • Females (adults)
    • 1.8 mg
  • Sufficient data to set RDA are unavailable

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • 11 mg
  • Generally considered nontoxic
  • Intakes above UL may lead to negative health consequences.

Supplementation

  • Not necessary, not recommended
  • Some recommend 15 - 30 mg daily
  • Best taken with calcium, iron, vitamin B complex, vitamin E

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