Manganese is an essential trace mineral and is involved in blood sugar balance, energy production protein & carbohydrate metabolism, and thyroid function. As well as bone formation, muscular contraction, fertility, brain function, and inner ear balance.

Dietary sources of Manganese:

Toasted Wheat Germ, Avocados, Chestnuts, Pecans, Hazelnuts, Buckwheat flour, Brazil nuts, Almonds, Peas, Barley, Brown rice, Coconut, Lentils, Plums, Fresh Spinach, Oats

Functions of Manganese:

Essential for the working of many enzyme systems, Essential for glucose metabolism, Involved in protein metabolism, Important antioxidant, Involved in muscular contraction, Involved in brain function, Necessary for healthy bone and cartilage structure, Involved in formation of thyroid hormones, Involved in fertility, Required to produce melanin, Involved in synthesis of fatty acids, helps in detoxification of urea, Needed for proper balance

Manganese deficiency symptoms include:

Poor Balance, Poor memory, Dermatitis, Impaired Carbohydrate Metabolism, Nervous Irritability, Fatigue, Blood sugar imbalances, Poor hair and nail growth, Heavy menstrual bleeding, Joint degeneration.

RDA for Manganese:

US RDA: 2.5-7mg

EU RDA: No official figure