The manganese It is an essential micromineral, which we find in our organism (hence, its consumption needs are not really very high), and we also find it distributed in a great variety of foods of vegetable origin.

In fact, our body contains between 10 to 20 mg. of manganese, of which between 3 to 9 mg. they come only from food. On the other hand, we tend to absorb around 45% manganese, while our organism eliminates about 5 mg. every day.

It is characterized for being an essential chemical element for our organism. Its symbol is Mn and its atomic number 25.

Functions of manganese

  • Ensures proper development of our bones, helping them stay healthy.
  • Activate certain enzymes.
  • Involved in the synthesis of sex hormones. In fact we find it present in the female sex hormones.
  • Involved in the correct use by our body of vitamin E and B1. Fundamental to assimilate these two vitamins.
  • Actively participates in a great diversity of organic reactions. Among them in the synthesis of fatty acids.
  • Important in the production of cartilage.

Benefits of manganese

  • It helps to enjoy a healthy and healthy nervous system.
  • Useful in the treatment of schizophrenia, especially when combined with zinc.
  • It helps reduce both irritability and fatigue.

Recommended daily amounts of manganese

As we indicated at the beginning, your consumption needs are not very high. In fact, the COMA report does not provide a Recommended Daily Amount or RIN.

In any case, a safety intake above 1.4 mg is considered. diaries in adults.

Deficiency symptoms of manganese deficiency

The manganese deficit can cause:

  • Alterations and weakness in the bones.
  • Sterility problems In men it can cause alterations in sperm motility.
  • Hearing loss.
  • Vertigo sensation

Foods richer in manganese

Here are the main ones Manganese sources:

Wholemeal bread

4.3 mg

Wheat germ

4.2 mg


4.1 mg


3.8 mg


3.7 mg

Green peas

2 mg


1.9 mg


1.5 mg


1.3 mg


1.1 mg


1.1 mg


0.8 mg


0.6 mg


0.6 mg


0.5 mg


0.4 mg

Image | marlenekzio This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.

Manganese - A METAL, Which HEALS INJURIES! (September 2021)