Manganese Supplements & Information

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Food Sources 

Manganese can be found in nuts, avocados, egg yolks, sunflower seeds, wheat germ, whole grain cereals & flour, brewer’s yeast, brown rice, spices, whole grains, leafy greens as well as tea and coffee.   vgo to top

Side Effects

Manganese is not easily absorbed but since small amounts are needed deficiencies are not very general, however deficiency would include poor bone growth, problems with the disks between the vertebrae, birth defects, and problems with blood glucose levels and reduced fertility. Serious deficiency in children can result in paralysis, deafness and blindness.

Toxicity by diet is rare. Miners who are exposed to high levels of manganese, which can also be inhaled, can cause "manganese madness".   vgo to top

Recommendations  

For good health, it is important that you eat a balanced and varied diet. Follow carefully any diet program your health care professional may recommend. For your specific dietary vitamin and/or mineral needs, ask your health care professional for a list of appropriate foods. If you think that you are not getting enough vitamins and/or minerals in your diet, you may choose to take a dietary supplement. 

The daily amount of manganese needed is defined in several different ways:

• Recommended Dietary Allowances (RDAs) are the amount of vitamins and minerals needed to provide for adequate nutrition in most healthy persons. RDAs for a given nutrient may vary depending on a person's age, sex, and physical condition (e.g., pregnancy).

• Daily Values (DVs) are used on food and dietary supplement labels to indicate the percent of the recommended daily amount of each nutrient that a serving provides. DV replaces the previous designation of United States Recommended Daily Allowances (USRDAs).

Because a lack of manganese is rare, there is no RDA or RNI for it. The following daily intakes are thought to be plenty for most individuals:

• Infants and children—

  • Birth to 3 years of age: 0.3 to 1.5 milligrams (mg).

  • 4 to 6 years of age: 1.5 to 2 mg.

  • 7 to 10 years of age: 2 to 3 mg.

• Adolescents and adults—2 to 5 mg.   vgo to top