A woman over 60 should aim to take 1.8 mg of manganese daily.
Manganese is an essential trace mineral vital for numerous bodily functions. It serves as a crucial co-factor for several enzymes involved in metabolism, bone formation, and the body's antioxidant defense systems.
Recommended Daily Manganese Intake
The recommended daily intake of manganese varies by age and sex. For women aged 51 and older, including those over 60, the established adequate intake level is 1.8 milligrams (mg) per day.
Here’s a detailed breakdown of the recommended daily manganese intake across different age groups:
| Age Group | Male (mg/day) | Female (mg/day) |
|---|---|---|
| 9–13 years | 1.9 | 1.6 |
| 14–18 years | 2.2 | 1.6 |
| 19–50 years | 2.3 | 1.8 |
| 51+ years | 2.3 | 1.8 |
Why Manganese is Important for Health
Manganese plays several critical roles in maintaining overall health:
- Bone Health: It is indispensable for normal bone development and maintenance, contributing to bone density and strength.
- Metabolic Processes: Manganese is involved in the metabolism of carbohydrates, amino acids, and cholesterol, essential for energy production and nutrient utilization.
- Antioxidant Defense: It is a key component of superoxide dismutase (SOD), a powerful antioxidant enzyme that protects cells from damage caused by harmful free radicals.
- Nerve Function: Contributes to proper nerve function and brain health.
Excellent Dietary Sources of Manganese
Manganese is widely available in a variety of foods, making deficiencies uncommon in individuals consuming a balanced diet. Incorporating these foods can help meet daily requirements:
- Whole Grains: Oats, brown rice, whole wheat products.
- Nuts and Seeds: Almonds, pecans, hazelnuts, pumpkin seeds, sesame seeds.
- Legumes: Lentils, chickpeas, soybeans.
- Leafy Green Vegetables: Spinach, kale, collard greens.
- Fruits: Pineapples, blueberries, raspberries.
- Beverages: Black and green tea are notable sources.
Important Considerations for Manganese Intake
While essential, it's beneficial to be aware of other factors related to manganese intake:
- Tolerable Upper Intake Level (UL): For adults, the tolerable upper intake level (UL) for manganese from food and supplements is 11 mg per day. Exceeding this limit, especially through high-dose supplements, could lead to adverse effects.
- Nutrient Interactions:
- High intakes of other minerals like iron, calcium, and phosphorus can potentially reduce manganese absorption.
- Phytates, compounds found in plant-based foods, may also influence manganese absorption.
- Deficiency Symptoms: Although rare, manganese deficiency can manifest as impaired bone formation, altered carbohydrate and fat metabolism, and, in some cases, skin rashes.
- Toxicity: Toxicity from dietary manganese is uncommon. However, excessive exposure, particularly through inhalation in occupational settings (e.g., welding), can lead to neurological symptoms resembling Parkinson's disease. Toxicity from very high supplemental intake is also possible but less frequent.
It is generally recommended to obtain manganese through a varied diet rather than relying heavily on supplements, unless specifically advised by a healthcare professional.
