Manganese is an essential trace mineral that the body requires for several important processes. While manganese is essential for health, it’s important to note that nutrients, it’s needed in moderate amounts. Excessive manganese intake can be toxic and lead to a condition called manganism, which can cause neurological symptoms. On the other hand, manganese deficiency is rare but can result in issues like impaired growth, skeletal abnormalities, and impaired glucose metabolism. Manganese is present in a wide variety of foods, including whole grains, clams, oysters, mussels, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, and many spices such as black pepper.
Drinking water also contains small amounts of manganese at concentrations of 1 to 100 mcg/L.
Some benefits include:
Enzyme Activation: Manganese serves as a cofactor for a range of enzymes involved in a variety of metabolic pathways.
Bone Health: Manganese is crucial for the formation and maintenance of healthy bones and connective tissues.
Antioxidant Defence: Manganese is a component of the enzyme manganese superoxide dismutase (MnSOD).
Blood Sugar Regulation: There is some evidence to suggest that manganese may play a role in regulating blood sugar levels.
RDA
Adults – 1.8-2.3 mg per day