How Much Manganese Do I Need?
Determining the exact amount of manganese your body needs can be a bit tricky since there’s no set recommended dietary allowance. However, there are guidelines for adequate intake levels for different age groups and conditions:
Age | Men | Women
—|—|—
Birth to 6 Months | 3 mcg (micrograms) | 3 mcg (micrograms)
7-12 Months | 600 mcg | 600 mcg
1-3 years | 1.2 mg (milligrams) | 1.2 mg (milligrams)
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 and older | 2.3 mg | 1.8 mg
Pregnant | – | 2 mg
Breastfeeding | – | 2.6 mg
Manganese Health Benefits
Manganese plays a vital role in maintaining good health in a variety of ways. First and foremost, it acts as a cofactor aiding enzymes in performing crucial bodily functions. It’s integral for metabolizing cholesterol, carbohydrates, and protein. As part of the antioxidant enzyme superoxide dismutase (SOD), manganese helps neutralize harmful free radicals by converting them into less damaging molecules, which supports cellular health.
There might also be a link between manganese and blood sugar levels. Studies show that people with diabetes often have low blood manganese levels. However, it’s still unclear whether diabetes causes these low levels or if low manganese contributes to developing diabetes.
Manganese and Bone Health
Manganese is crucial for maintaining strong bones. When combined with calcium, zinc, and copper, manganese promotes healthy bone density, particularly in the spine and legs. This is especially important for older adults and postmenopausal women at higher risk for osteoporosis. Notably, about 50% of postmenopausal women and 25% of men are likely to experience osteoporotic fractures.
There’s also some indication that manganese, when taken with glucosamine and chondroitin, can reduce osteoarthritis pain. In one study, 52% of participants who used this combination reported pain relief. But it appears this effect is limited to those with mild osteoarthritis; those with severe osteoarthritis didn’t see much improvement.
Manganese Deficiency
True manganese deficiency is rare, but research suggests up to 37% of Americans don’t get enough manganese in their diet. Insufficient manganese intake has been linked to chronic conditions like diabetes, osteoporosis, and epilepsy. Because manganese is vital for proper bone development, low levels can lead to skeletal and postural issues.
Clinical studies have also found that people with seizure disorders often have lower levels of manganese in their blood and hair.
Manganese Toxicity
While manganese is essential in small amounts, too much can lead to toxicity. The tolerable upper intake levels are as follows:
Age | Maximum Intake
—|—
1-3 years | 2 mg
4-8 years | 3 mg
9-13 years | 6 mg
14-18 years | 9 mg
19 years and older | 11 mg
Even though manganese is essential, it’s still a heavy metal like zinc, copper, selenium, and iron. Excessive intake of these can harm your health, especially brain health. Manganese can accumulate in brain tissue, leading to a condition known as manganism, which exhibits symptoms similar to Parkinson’s disease when it builds up in the basal ganglia.
Manganese Toxicity and Children
Children are particularly susceptible to manganese toxicity and heavy metal toxicity in general. High levels can negatively impact brain development, behavior, learning ability, and memory. In one case, a young boy with elevated manganese levels showed significant deficits in verbal and visual memory, learning index, and general memory, placing him in the lowest percentile among his peers.
What’s the Best Source of Manganese?
A well-rounded diet full of whole, organic foods is the best way to get all the nutrients your body needs, including manganese. Common manganese-rich foods include nuts, legumes, seeds, tea, whole grains, and leafy green vegetables. However, the nutrient content of these foods can vary depending on the soil and region where they are grown.
Manganese Supplements
If your diet isn’t providing enough manganese or other essential nutrients, a multivitamin might be necessary to fill in the gaps. Although you can take manganese on its own, it’s more effective when consumed with other nutrients such as zinc, calcium, and copper, which work synergistically.
Companies like Drucker Labs offer liquid, plant-based multivitamins that are easily absorbed and contain a variety of nutrients. Products like IntraMAX 2.0 for adults contain over 400 essential nutrients, including 71 carbon-bound minerals. For children aged 4 and above, IntraKID offers 215 vitamins, minerals, and nutrients in a liquid form that’s easier to swallow and more palatable than tablets.