The vital trace element activates numerous enzymes in the body. Manganese thus determines a whole range of important functions. What amount of manganese do you need and what affects its absorption.
The trace element is essential, the body cannot produce it itself. Manganese must therefore be supplied through food.
Article content at a glance:
- What is the effect of manganese?
- daily requirement
- manganese in food
- manganese deficiency
- Overdose possible?
What effect does manganese have in the body?
Although humans only need small amounts of manganese every day, the trace element is vital for the body. Because manganese affects the activity of various enzymes in the human body and is involved in metabolic processes:
- Structure of connective tissue, cartilage and bones
- Involved in carbohydrate metabolism ( ensuring a balance between glucose and insulin )
- Involved in amino acid metabolism
- Involved in the formation of urea
- Protection against free radicals and oxidative stress
The average adult body stores 10 to 20 milligrams of manganese. The bones mainly store the trace element, as do the kidneys and liver.
Daily requirement of manganese
According to the German Society for Nutrition (DGE), the estimated daily requirement of young people and adults is around two to five milligrams of manganese. Children need a little less, the DGE estimates their need for the trace element at one to three milligrams per day.
Some minerals and phytochemicals make it difficult or prevent the absorption of manganese in the small intestine:
What foods contain manganese
A balanced diet usually provides the body with a sufficient amount of manganese. The trace element is mainly found in plant foods, i.e. in cereals, legumes , nuts, vegetables such as salsify , potatoes , carrots , beetroot and artichokes , fruit such as blueberries , raspberries or bananas . Beverages such as black tea and coffee can also help meet manganese needs.
The following foods contain a particularly large amount of manganese:
- Nuts and seeds such as flaxseed: 5 mg/100 g
- Cereals and cereal products: 3.5-4.9 mg/100 g
- Rolled oats : 4.9 mg/100 g
- Coconut: 2.3 mg/100 g
- Rice: 1.1 mg/100 g
- Legumes such as beans and lentils: 0.7 mg/100 g
- Green leafy vegetables, cabbage varieties: 0.5 mg/100 g
- Coffee: 80 µg/100 ml drink
- Black tea: 690 µg/100 ml drink
In general, animal foods provide less manganese, i.e. meat, milk and dairy products. Only oysters contain 0.6 milligrams of manganese per 100 grams of meat.
Manganese deficiency and its consequences
A lack of manganese is extremely rare, since enough manganese is ingested through food. Manganese deficiency is possible in people with certain genetic diseases or parenteral nutrition. In these cases, growth disorders, changes in bone substance and infertility occur. This is also known from animal experiments. It is also suspected that a lack of manganese makes the cells less responsive to insulin ( insulin resistance ).
Manganese overdose possible?
It is practically impossible to overdose on manganese through normal nutrition. Because an overdose only becomes noticeable from a daily intake of more than 50 milligrams of manganese. Typical are neurological disorders that lead to symptoms similar to Parkinson’s . This is usually the case with chronic manganese poisoning or manganism.
Acute manganese poisoning is also known from occupational medicine. It occurs when manganese dust is inhaled at work or when the skin comes into contact with it. In addition to Parkinson’s-like convulsions and hallucinations , those affected often suffer from severe pneumonia .
Although many dietary supplements and multivitamins also contain manganese, there is usually no need to worry about overdosing.