Also Known as:   Mn

Manganese Facts
Manganese is a mineral and trace element that plays many essential roles in the body. It aids in the metabolism of food, normal functioning of the nervous system, in the formation of the thyroxine hormone for the thyroiad gland, and in the production of sex hormones. Manganese works as an antixoidant to help prevent cancer and heart disease. Most people are not deficient in manganese.

How Manganese Works
Manganese helps activate enzymes needed for use of biotin, B-1 (thiamin), and vitamin C. It's important for the formation of thyroxine, the main hormone of they thyroid gland. Manganese is essential for proper digestion and the metabolization of proteins. Manganese also plays an important role in digestion and utilization of food, reproduction, normal bone structure, and normal functioning of the central nervous system.

Possible Benefits

• Plays central role in blood clotting
• Helpful in milk manufacturing for nursing mothers
• Helps eliminate fatigue
• Aids in good muscle reflexes
• Improves the memory
• Reduces nervous irritability
• Improves weakness by stimulating transmission impulses between the nerves and muscles
• Aids proper food metaboliazation and proper thyroid functioning (thus weight loss assistance)
• Helps with good digestion

Usage Guidelines
The RDA for manganese is 2 mg, and recommended amounts vary from 2-5 mg. High dosage toxicity is rare, except in cases of high exposure like a miner's daily contact with manganese dust. Symptoms for overdose in these cases have included liver damage, muscle spasms, and monotone voice. Manganese deficiency symptoms may include growth retardation, reproductive problems, birth defects, and bone and joint abnormalities (but a deficiency is rare). People who suffer from recurrent dizziness or absentmindedness may benefit from getting enough manganese.

Some Natural Sources
Nuts, green leafy vegetables, peas, beets, egg yolks, whole grain cereals, organ meats, bran, fruits, and black tea