Manganese is a trace mineral which helps to regulate a variety of body functions, and it is mostly found in plants and vegetables instead of non-vegetarian foods. Although, very small amounts of this nutrient is required by the human body, a deficiency in supply of Magnesium can give rise to a range of seemingly unrelated health problems.
How much of Manganese is needed by the human body
According to the Dietary Reference Intakes published by the National Academy of Sciences, an average adult male requires about 2.3 milligrams of Manganese in the daily diet while the average adult female requires 1.8 milligrams per day. The recommended amount of this trace mineral heavily depends upon the age of a person as well as other interacting health conditions.
Infants and young children require extremely small amounts of Manganese in their daily diet and it keeps increasing as they grow until they reach adulthood. An infant below six months of age requires only about 3 micrograms of Magnesium per day, but this increases to 0.6 milligrams for 7-12 month old and progresses to 1.2 milligrams by the time they are between 1 and 3 years of age.
Although Manganese toxicity is highly unlikely without careless use of supplements or interactions between existing health problems, consuming any more than 11 milligrams of Manganese may give rise to serious side-effects.
What does Manganese do
Manganese helps to regulate a host of processes within the body making it a very important trace mineral. Studies have shown that manganese plays a role in bone formation and maintaining the structural integrity of the skeletal system. It also contributes to the health of skin as it plays a significant role in the production of collagen. Manganese also helps in the processing of protein, carbohydrates and cholesterol and plays a role in maintenance of blood sugar levels in the body.
Signs of Manganese deficiency
Manganese deficiencies are not very common as cereals, legumes, pulses, whole grain what and oats are all excellent sources. If manganese deficiency is caused due to poor diet, malabsorption or any other health problem, then the following symptoms will become visible:
Pregnant women, and lactating women in particular require larger amounts of Manganese on a daily basis. Pregnant women require around 2 milligrams while lactating women need 2.6 milligrams of Manganese.