Not a lot is known about this trace element, but it may play a role in treating heart arrhythmia, osteoporosis, epilepsy and back pain. Our bodies store about 10 mg of manganese in the bones, liver, kidneys and pancreas.
Natural Food Sources
Beans, blackberries, blueberries, bran, brown rice, buckwheat, carrots, chestnuts, hazelnuts, legumes, oatmeal, peanuts, peas, pecans, seaweed, spinach, tea, wheat germ, whole grains.
Manganese is used in bone formation, muscle coordination, nervous system function and is involved in several enzyme reactions. It is also used, along with vitamin K, to promote blood clotting.
Deficiencies are rare, as manganese is widely available in the food supply. However, symptoms may include seizures, epilepsy, poor muscle coordination, facial twitching, bone deformities and general weakness. Manganese deficiencies in children may lead to stunted growth and development.
An excess of manganese interferes with iron absorption, which can lead to iron-deficiency anemia. It can also cause delusions, insomnia, depression and impotence.
Safe and Adequate Intake Range
2.5 to 5.0 mg