Manganese
Function
Necessary for enzyme activation and cell structure (works with calcium and iron)
Deficiency
Anemia, cancer, fatness, glucose intolerance, blood clotting, skin problems, lowered cholesterol levels, skeleton disorders, birth defects, changes of hair color, neurological symptoms
Food sources
Wholemeal bread, rice, soybeans, green beans, wheat germ, avocados, peas, tea, spinach, herbs, eggs, nuts, olive oil, oysters
Manganese intake from food is to prefer because Manganse in drinking water and supplements may be more bioavailable. If you eat a diet rich in Manganese, caution should be taken when using Manganese supplements.
Toxic dose – symptoms
Hallucinations, forgetfulness, nerve damage, Parkinson’s disease, lung embolism, bronchitis, impotence, schizophrenia, dullness, weak muscles, headaches, insomnia. Persons with liver disease may be distinctly susceptible to the adverse effects.
Chronic Manganese poisoning may result from prolonged inhalation of dust and fume. The central nervous system is the chief site of damage from the disease, which may result in permanent disability.
AIs (Adequate Intakes)
| Infants 0-6 months 7-12 months |
Milligrams per Day 0.003 0.6 |
| Children 1-3 years 4-8 years |
- 1.2 1.5 |
| Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 1.9 2.2 2.3 2.3 2.3 2.3 |
| Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 1.6 1.6 1.8 1.8 1.8 1.8 |
| Pregnancy < 19 years 19-30 years 31-50 years |
- 2.0 2.0 2.0 |
| Lactation < 19 years 19-30 years 31-50 years |
- 2.6 2.6 2.6 |
Source: USDA Dietary Reference Intakes