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Manganese Daily Intake

Gender Age Intake
0-6 months Male 3 mcg/day
0-6 months Female 3 mcg/day
7-12 months Male 600 mcg/day
7-12 months Female 600 mcg/day
1-3 years Male 1.2 mg/day
1-3 years Female 1.2 mg/day
3-7 years Male 1.5 mg/day
3-7 years Female 1.5 mg/day
7-11 years Male 1.9 mg/day
7-11 years Female 1.6 mg/day
11-18 years Male 2.2 mg/day
11-18 years Female 1.6 mg/day
19 years and older Male 2.3 mg/day
19 years and older Female 1.8 mg/day
Pregnant women Female 2 mg/day
Lactating women Female 2.6 mg/day

This essential mineral takes part in numerous chemical processes necessary for proper functioning of the human body. Manganese is mostly found in liver, kidneys, pancreas, bones, and pituitary gland. It is widely used as a medicine.

Useful Properties

The body needs manganese for processing protein, carbohydrates, cholesterol and other nutrients, formation of bones, functioning of enzymes, and healing of wounds.

It is efficient in anti-oxidant protection, treating anemia, alopecia, osteoporosis, symptoms of PMS, and arthritis, prevention of epileptic seizures, and strengthening bones.

Manganese Deficiency

Lack of this mineral is rare. It can lead to joint pain, problems with fertility and bones.

Manganese Side Effects

Excess of manganese in the body can cause improper functioning of neurological system, but you will hardly get too much of it from food sources.

Manganese Absorption

As a rule, healthy people absorb manganese easily, but those with liver conditions can have problems with getting rid of this mineral from the body. Thus they may experience above-mentioned side effects.

Recommendations

Manganese is often contained in many supplements used for treating various health issues. Thus you should check the labels and follow the directions very carefully in order not to exceed the tolerable upper limit (11 mg/day for adults).


Manganese Uses

Effective for
Manganese deficiency
Insufficient evidence for
Hay fever, Obesity, Osteoarthritis, Weak and brittle bones, Premenstrual syndrome, Wound healing, Anemia

Top 10 Foods Highest in Manganese

  • Mussels
  • Hazelnuts
  • Pumpkin
  • Whole-wheat bread
  • Tofu
  • Lima beans
  • Bass
  • Spinach
  • Kale
  • Black tea