Today we continue the series of articles about minerals, with another one essential for the health of our body: Manganese!

Role

Manganese is a mineral found in the body in small quantities. It is important for the metabolism of proteins and fatty acids and is involved in bone growth and development. It is vital for the health and proper functioning of the nerves and can reduce the incidence of epileptic seizures. This mineral is important in iron deficiency anemia.

Benefits

• Helps eliminate fatigue

• Improves muscle reflexes

• Helps prevent osteoporosis

• Stimulates memory

• Reduces nerve stability

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Manganese Deficiency – Symptoms

Manganese deficiency is manifested by:

• Vertigo

• Hearing loss

• Diabetes

• Paralysis

• Diseases of the glands

• Atherosclerosis

• Allergies

• Exhaustion

• Joint problems

• Glucose intolerance.

Natural sources of manganese

Let’s see the most important natural sources of manganese:

• Nuts

• Liver

• Yolks

• Avocado

• Pineapple

• Blueberries

• Algae

• Vegetables

• Beets

• Parsley

• Celery

• Carrot

• Barley

• Buckwheat

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Recommended daily dose of manganese

A daily intake of manganese is not recommended. However, there is an amount considered suitable for people of different ages.

STAGE	AGE	MEN (Mg/ Day)	WOMEN (Mg/ Day)
Infants	0 – 6 months	3	3
Babies	7 – 12 months	6	6
Children	1 – 3 years	1,2	1,2
Children	4- – 8 years	1,5	1,5
Children	9 – 13 years	1,9	1,6
Teenagers	14 – 18 years	2,2	1,8
Adults	Above 19 years	2,3	2
Pregnancy	–	–	2,6

Manganese toxicity

Rare toxic effects, apart from intoxications caused by industrial emanations.

Manganese supplements

Manganese is found in various dietary supplements, which can be administered in the form of tablets or tablets. They are often included in multivitamin and mineral preparations in doses ranging from 1 to 9 mg.

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