Manganese

Overview:

Manganese is a trace mineral important for bone formation, blood clotting, and the functioning of the immune system. It also plays a role in metabolism and antioxidant defense.

Sources:

Manganese is found in whole grains, nuts, seeds, leafy vegetables, and tea. It is also available in supplement form, often included in multivitamins and mineral complexes.

Functions:

Bone Health: Manganese is essential for bone formation and maintenance.

Antioxidant Defense: It acts as a cofactor for enzymes involved in protecting cells from oxidative damage.

Metabolism: Manganese is involved in the metabolism of carbohydrates, amino acids, and cholesterol.

Deficiency:

Manganese deficiency is rare but can lead to bone demineralization, impaired growth, and reproductive issues.

Toxicity:

Excessive manganese intake, particularly from supplements or occupational exposure, can lead to neurological problems resembling Parkinson’s disease. The upper limit for adults is 11 mg per day.