Principal Proposed Uses
Our bodies contain only a very small amount of manganese, but this metal is important as a constituent of many key enzymes. The chemical structure of these enzymes is interesting: large protein molecules cluster around a tiny atom of metal.
Manganese plays a particularly important role as part of the natural antioxidant enzyme superoxide dismutase (SOD), which helps fight damaging free radicals. It also helps energy metabolism, thyroid function, blood sugar control, and normal skeletal growth.
The official US recommendations for daily intake of manganese are as follows:
- 0-6 months: 0.003 mg
- 7-12 months: 0.6 mg
- 1-3 years: 1.2 mg
- 4-8 years: 1.5 mg
- 9-13 years: 1.9 mg
- 14-18 years: 2.2 mg
- 19 years and older: 2.3 mg
- 9-18 years: 1.6 mg
- 19 years and older: 1.8 mg
- Pregnant women: 2 mg
- Nursing women: 2.6 mg
The best sources of dietary manganese are whole grains, legumes, avocados, grape juice, chocolate, seaweed, egg yolks, nuts, seeds, boysenberries, blueberries, pineapples, spinach, collard greens, peas, and green vegetables.
A typical dosage used in studies on manganese is 3 to 6 mg daily. It is sometimes recommended at a much higher dose of 50 to 200 mg daily for 2 weeks following a muscle sprain or strain, but this dosage exceeds recommended safe intake levels (see Safety Issues).
What Is the Scientific Evidence for Manganese?
Dysmenorrhea (Menstrual Pain)
Very high exposure to manganese (due either to environmental pollution or manganese mining) has resulted in a serious psychiatric disorder known as "manganese madness."
Interactions You Should Know About
If you are taking:
- Iron, copper, zinc, magnesium, or calcium: You may need extra manganese, and vice versa.
- Antacids: You may also need extra manganese.
- Reviewer: EBSCO CAM Review Board
- Review Date: 12/2015 -
- Update Date: 12/15/2015 -