Manganese

Manganese helps make and activate some of the enzymes in the body. Enzymes are proteins that help the body carry out chemical reactions, such as breaking down food.

Good sources of manganese

Manganese is found in a variety of foods, including:

  • bread
  • breakfast cereals (especially wholegrain)
  • green vegetables – such as peas
  • Shellfish: mussels, oysters, clams.
  • Nuts, especially hazelnuts and pecans.
  • Brown rice.
  • Oatmeal.
  • Legumes: soybeans, kidney beans, chickpeas, lentils, peanuts.
  • Black tea.
  • Black pepper.
  • Spinach.

How much manganese do I need?

You should be able to get all the manganese you need from your daily diet.

What happens if I take too much manganese?

Taking high doses of manganese for long periods of time might cause muscle pain, nerve damage, and other symptoms, such as fatigue and depression.

Important Tips

You should be able to get all the manganese you need by eating a varied and balanced diet.

If you take manganese supplements, do not take too much as this could be harmful.

For most people, taking 4mg or less of manganese supplements a day is unlikely to cause any harm.

For older people, who may be more sensitive to manganese, taking 0.5mg or less of manganese supplements a day is unlikely to cause any harm.

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