| What are the benefits? |
| Manganese is needed for the formation of certain enzymes and to activate other enzymes in the body. It is used in energy production and is required for the normal synthesis and devolopment of bone. Manganese also plays a role in regulating blood sugar and maintaining healthy nerves and a strong immune system. It is important to the immune system because it forms part of a powerful antioxidant enzyme called superoxide dismutase that helps to neutralise potentially damaging free radicals in the body. Free radicals are the by-products of chemical reactions that take place in the body. They cause damage by interacting with cell membranes, proteins and DNA. |
| What are the natural food sources? |
| Nuts, pulses and fruits are the richest sources of manganese. Other sources include whole grains, green leafy vegetables, avocados, seaweed and pineapple. |
| How much do you need? |
| The recommended daily allowance for manganese is not defined, but most adults consume around 5 mg per day. A long-term daily intake of upto 20 mg is not considered harmful. Manganese is not strictly an 'essential' nutrient since the body may substitute other minerals if it is not present in the diet. |
| Are you likely to be deficient? |
| A deficiency of manganese may lead to confusion, tremors, eye problems, hearing problems, high cholesterol levels, hypertension, irritability, memory loss, muscle contractions, profuse perspiration or rapid pulse. |
| Are you taking too much? |
| Excessive intake of manganese can lead to he rare side effects of dementia and psychiatric symptoms. Manganese is one of the least toxic of all elements. |
| Are there any interactions? |
| Several minerals, such as calcium, iron and possibly zinc reduce the absorption of manganese. |
