Manganese
Often confused with magnesium, manganese is a trace mineral that is important in many enzyme systems in your body.
Key uses of manganese:
- Activates many enzymes in cell metabolism.
- Helps your body utilize a number of vitamins, such as thiamine, choline, and vitamin C.
- Helps with protein and amino acid digestion and utilization.
- Used therapeutically to correct deficiency and to balance zinc and copper.
- May help blood sugar levels in diabetes and may improve neurological disorders.
Where you can find it: Nuts, seeds, and whole grains are the best sources of manganese. Peas and beans also contain some of this mineral.
How much to take: We recommend you take about 3-5 mg of manganese daily, although there is no official recommended daily allowance (RDA). Taking from 10-20 mg corrects any deficiency and causes no side effects.
Too little or too much: Neither deficiency nor excess of manganese poses much of a problem. It is non-toxio in doses below 50 mg, and deficiency is extremely uncommon. People do need this nutrient for bone maintenance, particularly during menopause.
