Manganese

RDA is above 1.4 mg for adults

There are no recommendations on daily intake in the UK, but the World Health Organisation notes a daily intake of 2.5 mg as the absolute minimum requirement. The USA recommendations are 2.3 mg for men and 1.8 mg for women.

Manganese is an essential trace-mineral.

As little as 5% of the manganese in food actually gets into your blood. It competes with iron for absorption.

Food processing removes as much as 90% of the manganese.

Where do you get it?

It is in all kinds of plant food -vegetables and salad, pulses, nuts, whole grains, eggs, avocados, pears, bananas, and pineapple, and in tea and coffee.

Actions:

It is in at least 20 enzyme systems; is needed for making haemoglobin, bones, cartilage and hormones; it is essential in maintaining blood sugar levels, proper brain function and a healthy nervous system and supports the efficient use of vitamins B1, C, E and biotin.

Too much:

Excess manganese interferes with iron absorption and could result in anaemia in the long term.

Too little:

Deficiency is unusual, but symptoms include low blood sugar, reduced fertility and poor growth of bone and cartilage.

Supplement:

Supplements usually take the form of multi-mineral products. Surprisingly, tea can provide about half of the normal daily requirement.

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