Manganese

Manganese is a trace element that is essential for good health, mainly due to its role as a coenzyme in many biological processes. It is found primarily in oilseeds, wholegrain cereals, fruit and vegetables, as well as in crustaceans. In general, foods of plant origin contain higher concentrations of manganese than animal-based foods.

Multiple roles in the body

Manganese is essential for good health, particularly because it helps maintain normal energy metabolism, and contributes to bone health and the normal formation of connective tissue. It also plays a role in combating certain free radicals, thereby helping to combat oxidative stress that damages the body’s cells (Erikson et al., 2019).

The bioavailability of manganese can be reduced by iron, calcium, polyphenols and fibre (ANSES, 2016).

Manganese: needs that increase through life

In general, average manganese intake is estimated to be between 2 and 6 mg/day in adults, with higher figures for vegetarians, at around 11 mg/day (Erikson et al. 2019).

Table 1: Population reference intakes (PRI) for manganese

Fruit and vegetables contribute to manganese intakes

According to data from the INCA 3 study, fruit accounts for 6.5% of manganese intakes in children (1–10 years) and adults (18–79 years). The main dietary sources of manganese are cereals (bread, rice, pasta).

Fruit – banana, blackberry, raspberry, pineapple – and vegetables – spinach, beetroot, watercress – contain valuable amounts of manganese.

Manganese: needs met by a healthy, varied diet

Manganese is generally found in all foods, but there are particularly high amounts in oilseeds, crustaceans, wholegrain cereals, and fruit and vegetables (National Institutes of Health, 2021). Manganese needs can therefore be met through a varied, balanced intake.

Manganese deficiency is very rare in humans, and few symptoms have been identified. However, there is evidence to suggest that manganese deficiency may cause bone demineralisation or poor growth in children, skin rashes and hair depigmentation in men, and altered mood and increased premenstrual pain in women (National Institutes of Health, 2021).