Manganese
Functions
Manganese is found in tiny amounts within the body. It is found mostly in the bone and other organs such as the kidneys, liver, and pancreas. Manganese works with several enzymes (is a cofactor) in the body. Examples of this include enzymes involved in the citric acid cycle, urea synthesis, and in enzymes involved in the prevention of lipid peroxidation by free radicals.
Recommended Intakes
The estimated safe and adequate intake of manganese is 2-5mg/day.
The US has estimated an adequate intake for adult males of 2.3mg/d and 1.8mg/d for females.
Food Sources
Plant-based foods such as whole grain cereals and legumes are the richest sources of manganese. Tea is also a rich source.
Dietary intakes for manganese range from 2.2-2.8mg/day, with vegetarians having higher amounts.
Deficiency
Manganese requirements are low and so deficiencies are unlikely. There is no documentation of a naturally occurring manganese deficiency in humans.
There are some nutrients which interact with manganese. The use of iron and calcium supplements may depress manganese status.
When manganese deficiency has been induced experimentally, an itchy rash appears and in some cases increases in blood calcium, phosphorous and alkaline phosphatase; and decreases in blood cholesterol and HDL levels have been noted.
Toxicity
No naturally occurring toxicity of manganese has been reported in humans. Toxicity in miners has been documented with prolonged exposure to manganese dust. Symptoms of brain disease may ensue, along with abnormalities of appearance and behaviour. | 
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