7 Must-know Health Benefits of Manganese & Daily Requirements

Also called as one of the vital trace minerals, Manganese is a necessary mineral required by our body for proper functioning. Our body contains 20 mg of manganese, mainly concentrated in the kidneys, liver, bones, and pancreas. This mineral helps in the healthy functioning of our nervous system.Here are so many health benefits of manganese.

Furthermore, manganese is also required for the absorption of nutrients, proper functioning of enzymes, healing of injuries, and bone development in our body. The lack of manganese can lead to a problem in conceiving, joint pain and weak bones. A research conducted in health benefits of manganese has found out that you need to consume 12 mg of manganese every day from different sources. However, the requirements differ according to age groups, which have been mentioned towards the end of the article.


  1. Strengthens Bones
  2. Checks Sugar Levels and Prevents Diabetes
  3. Improves Digestion
  4. Scavenges Free Radicals
  5. Boosts Vitamin Absorption
  6. Improves Functional Efficiency
  7. Other Benefits

Here’s a list of the range of health benefits derived from consumption of manganese.

  1. Strengthens Bones

Manganese plays an essential role in the proper development of human bones. When consumed along with other minerals like calcium, zinc, boron and copper, manganese aids in boosting the mineral density of spine. Studies have proven that manganese is essential for post-menopausal women as a deficiency of this mineral can increase chances of minor fractures and injuries in women over 45 years of age.

  1. Checks Sugar Levels and Prevents Diabetes

In the age of sedentary lifestyle, diabetes has become as widespread as the common cold. Manganese is effective in checking the blood sugar levels in our body and preventing this harmful disease. It normalizes the production and discharge of insulin in the blood to check the level of sugar. This also helps to regulate random fluctuations in the blood sugar, thus making it essential for diabetic patients.

  1. Improves Digestion

Manganese is one mineral which is useful in maintaining the proper functioning of your digestive tract. It increases the breakdown of fat in the digestive process, and also eases problems like constipation, gas and bowel discomfort. This mineral is also vital in terms of proper food utilization and its transformation into usable energy.

  1. Scavenges Free Radicals

Manganese comes packed with antioxidant properties, which help it to control the movement of free radicals in our body. It aids in lowering levels of oxidative stress and swelling that can lead to heart disease or cancer. Therefore, it is crucial to include manganese-rich food sources or supplements in your diet to ward off the threat of numerous diseases.

  1. Boosts Vitamin Absorption

Manganese aids in the absorption of necessary minerals like magnesium and vitamins like vitamin B and vitamin E. It plays a role in the enzymatic reactions, which are necessary for utilization of vitamins consumed in the form of food. In fact, in the event of a deficiency in certain vitamins, it is advised to increase the levels of manganese, within safe and non-toxic limits.

  1. Improves Functional Efficiency

Manganese is also effective in boosting up your energy level and ensuring proper functioning of the body. By controlling glucose metabolism, this mineral provides proper energy distribution in each and every cell of the body. It also facilitates proper use of glucose in the muscles and organs.

  1. Other Benefits
  • Treats Inflammation And Sprains
  • Alleviates PMS Syndrome
  • Prevents Osteoporosis
  • Good For Thyroid Health
  • Enhances Cognitive function
  • Treats Epilepsy

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This trace mineral is found in variable quantities in vegetables like- spinach, lettuce, cucumbers, beetroot, green beans, watercress and mustard greens. In addition, you can also get your daily dose of manganese through kiwi, strawberries, grapes, roasted pumpkin, herbs, chili powder, turmeric, cloves, saffron, wheat germ, nuts, oats, cocoa powder, dark chocolate, and peppermint.

Seeds like flax seeds, sesame seeds, and sunflower seeds are also great sources of this essential mineral.

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Although here are so many health benefits of manganese,but same time it is one of the only three harmful minerals in our body. Therefore, you cannot consume this mineral in excess or in deficiency. Make sure that you limit its consumption and be mindful of its harmful side effects as overconsumption of this mineral can lead to Parkinson’s disease. In addition, here’s a list of certain people who are not fit for consumption of this mineral:

  • People with liver problems
  • Kids below the age of five
  • People who receive nutrition via IV
  • People suffering from iron-deficiency
  • People who use manganese supplements alongside quinolone antibiotics

Safety tip: Do not consume manganese without medical supervision. Consult your trusted physician for the right amount of consumption to take the health benefits of manganese.


According to National Academy of Sciences for common masses, following are the dietary requirements of manganese:

AGE GROUP              CONSUMPTION (Per day)

0-6 months                      0.003 mg

7-12 months                    0.6 mg

1-3 years                         1.2 mg

4-8 years                         1.5 mg

9-13 years (women)        1.6 mg

9-13 years (men)             1.9 mg

14-18 years, female        1.6 mg

14-18 years, male           2.2 mg

19+ years, female          1.8 mg

19+ years, male              2.3 mg

Expecting women           2.0 mg

Lactating women            2.6 mg


Do you consume manganese supplements regularly? Don’t forget to share your experience in the comments section below.


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