The human body contains 30 to 35 mg. of manganese, widely distributed throughout the tissues. It is found in the liver , pancreas, kidney, pituitary glands.

This mineral helps nourish the nerves and brain and aids in the coordination of nerve impulses and muscular actions. It helps eliminate fatigue and reduces nervous irritability. Manganese is found in citrus fruits, the outer covering of nuts, grains, in the green leaves of edible plants, fish and raw egg yolk. No official daily allowance of manganese has been established, but 2.5 to 7 mg. is generally accepted to be the average adult requirement. A deficiency of this mineral can lead to dizziness, poor elasticity in the muscles, confused thinking and poor memory.

Manganese is one of those humble trace elements so often overlooked, yet essential to your health.

Manganese is required for

It enables the body to utilize vitamin C, B1, biotin as well as choline. It is used in the manufacture of fat, sex hormones and breast milk in females.

It is thought to also help neutralize free radicals as well as being of assistance in preventing diabetes and needed for normal nerve function.

Manganese is also indicated in stimulating growth of the connective tissue and is also thought to be of importance in brain functioning.

Deficiency of manganese

Deficiencies are rare but would include poor bone growth, problems with the disks between the vertebrae, birth defects, and problems with blood glucose levels and reduced fertility. Serious deficiency in children can result in paralysis, deafness and blindness.

Manganese is not easily absorbed but since small amounts are needed deficiencies are not very general.

Dosage

The dosage is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

In the case of microelements, such as trace elements, the amounts are very small, yet they are still important and the indicated dosage is 2 milligrams per day.

Toxicity and symptoms of high intake

Toxicity by diet is rare. Miners who are exposed to high levels of manganese, which can also be inhaled, can cause "manganese madness".

Best used with

It is best taken with vitamins B1, E, calcium as well as phosphorous.

When more may be required

A higher intake may be necessary when breast-feeding or when taking a calcium or phosphorous supplement.

Enemy of element

Manganese is lost in milling and absorption is also negatively influenced in the presence of large amounts of calcium, phosphorous, zinc, cobalt and soy protein.

Manganese is depleted in the soil by extensive use of chemical fertilizers or too much lime, and food grown in such soil will have a low manganese content.

Food sources of manganese

It is found in nuts, avocados, eggs, brown rice, spices, whole grains, leafy greens as well as tea and coffee.