Manganese is an element that is essential for the proper functioning of the nervous system. It is also responsible for strong bones. In addition, it has a great impact on the level of libido and sexual performance. What other functions does manganese play in the body? In what products can it be found?

Manganeseis a mineral that is found in many tissues, but it is found in the highest amounts in the liver, brain, kidneys and pancreas. In addition, it is a component of many enzymes that are involved in the process of proper digestion and absorption of carbohydrates, fats and proteins. In addition, manganese is responsible for the proper functioning of the nervous system (in combination with calcium it works especially in women with premenstrual syndrome, or PMS) and has a large impact on the level of libido and sexual performance, as well as fertility. It is also an essential component of bone. In addition, it affects the proper functioning of the brain and the condition of the skin, and plays an important role in the production of thyroxine, which is an inactive form of thyroid hormones. It is also an element that is the body's defense against free radicals and facilitates the absorption and storage of iron.

Manganese - deficiency symptoms and effects

Manganese deficiency contributes to the delay in physical development, the formation of bone defects, reduced fertility and disorders of the nervous system. It is believed to increase the risk of epilepsy.

Manganese deficiency symptoms are:

  • bone system dysfunction - bone deformities (manganese deficiency accelerates the development of osteoporosis), growth inhibition, impaired coordination of movements, joint pain;
  • hearing loss and murmur in the ears;
  • nervous system malfunction: fatigue, discouragement, anxiety;
  • decreased libido, decreased sexual performance, and even infertility;
  • dry and cracked skin, weak nails, split ends, falling out hair.

It is worth knowing that taking oral contraceptives inhibits the absorption of manganese, which may favor its deficiency.

Manganese - effects and symptoms of excess

No cases of excessive consumption of manganese with food have been reported. For an increased amount of this element in the bodymay occur due to contact with dust or smoke containing manganese. Then there are disorders of the central nervous system that resemble Parkinson's disease, e.g. tremors or difficulties in walking. There may even be mental disorders (e.g. depression). In addition, in the case of an excess of manganese in the body, the functioning of the liver and thyroid gland may be impaired.

In addition, according to researchers from the University of Quebec in Montreal in "Environmental He alth Perspectives", excess manganese may also contribute to lowering IQ. Their tests showed that children exposed to high concentrations of manganese in drinking water had a lower IQ than peers who had water at home with little or no manganese. Interestingly, the amounts of manganese from the diet, although much higher than those in the water, did not translate into a low IQ. Scientists suspect that the manganese supplied to the body with water may later be processed differently from the food.

Important

Manganese interacts with antibiotics!

Manganese interacts with some antibiotics - it can reduce the amount of antibiotics absorbed by the body, and thus their effectiveness. To avoid this, take manganese supplements at least one, and preferably two hours, before or after taking your medications.

Manganese - in what products is it found?

This element can be found in large amounts in cloves, oatmeal, whole grain cereal products (especially wholemeal rye bread), dry legume seeds (especially white beans). There is also a lot of it in seafood, buckwheat, nuts (especially pine, hazelnut and walnut) and tofu.

Of vegetables, the most manganese are in parsley root, spinach, kale, cauliflower and beetroot, and in seeds and grains - sunflower seeds. In turn, from the fruits, pineapples and apricots (also dried ones).

In addition, manganese includes brown rice, cocoa, peanuts, pumpkin seeds, dark chocolate, black and green tea (one cup of green tea contains about 0.41-1.58 mg of manganese, and black tea about 0.18 -0.77 mg of this element)

This will be useful to you

Manganese - dosage

Daily manganese requirement is:

  • infants - 0.003 mg
  • children from 7 to 12 months of age - 0.6 mg
  • children up to 1 to 3 years of age - 1.2 mg
  • children up to 4 to 8 years of age - 1.5 mg
  • girls aged 9-18 - 1.6 mg
  • boys from 9 to 13 years old - 1.9mg
  • boys from 14 to 18 years old - 2.2 mg
  • women - 1.8 mg
  • men - 2.3 mg
  • pregnant women - 2.0 mg
  • nursing women - 2.6 mg

Dietary Reference Intakes (DRIs). The standards were established by the National Academy of Sciences, Food and Nutrition Board

According to the data of the Food and Nutrition Institute in Warsaw, the human demand for manganese in Poland has not been established.

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