What is manganese deficiency and how much manganese do you need every day?
Manganese deficiency is a condition in which the body does not receive enough of the essential trace element manganese. Manganese is a vital nutrient that is essential for many physiological processes in the body. It plays a central role in the activation of various enzymes involved in the synthesis of neurotransmitters, carbohydrate metabolism, wound healing and bone mineralisation.
The recommended daily intake of manganese varies depending on age and gender. According to the German Nutrition Society (DGE), the recommendation for adults is 2.0 to 5.0 mg per day. Pregnant and breastfeeding women have a slightly higher requirement of up to 6.0 mg per day. For children and adolescents, age-dependent guidelines of between 1.0 and 3.5 mg per day apply.
Manganese deficiency symptoms
A manganese deficiency can manifest itself through various symptoms, which are often non-specific and can easily be confused with other illnesses. Possible signs of a manganese deficiency include:
- Fatigue and exhaustion: Due to the involvement of manganese in energy production in the mitochondria, a deficiency can lead to chronic fatigue.
- Mood swings and depressive moods: Manganese is essential for the synthesis of neurotransmitters such as dopamine and serotonin. A deficiency can have a negative impact on mood.
- Disorders of glucose metabolism: Manganese activates enzymes that regulate blood sugar levels. A deficiency can lead to impaired glucose tolerance.
- Increased susceptibility to infections: Manganese is involved in the function of the immune system. An insufficient supply can weaken the body's defences.
- Delayed wound healing: Manganese promotes collagen synthesis and the formation of new connective tissue. Wound healing can be impaired if there is a deficiency.
- Skin problems and brittle nails: Manganese is important for the integrity of skin, hair and nails. A deficiency can lead to skin irritation and brittle nails.
Causes of manganese deficiency
A manganese deficiency can have various causes. The most common reasons include:
- Unbalanced or inadequate diet: A diet that is low in manganese-containing foods can lead to a deficiency in the long term. Strict vegan diets without sufficient supplementation are particularly critical.
- Malabsorption: Certain intestinal diseases such as coeliac disease, chronic inflammatory bowel disease (IBD) or short bowel syndrome can impair the absorption of manganese in the small intestine.
- Increased demand: In phases of increased demand, such as during pregnancy, breastfeeding or intensive competitive sports, a relative manganese deficiency can occur.
- Interactions with other nutrients: An excess of iron, copper or calcium in the diet can inhibit the absorption of manganese in the intestine.
- Genetic factors: Rare genetic disorders such as hypomanganaemia can lead to reduced manganese absorption or increased manganese loss.
Manganese effects
Manganese has a variety of effects in the body that are crucial for maintaining health:
- Activation of enzymes: Manganese acts as a cofactor for over 100 different enzymes that are involved in numerous metabolic processes. These include superoxide dismutase (SOD), which protects against oxidative stress, as well as enzymes involved in energy metabolism and neurotransmitter synthesis.
- Bone metabolism: Manganese is essential for the formation and mineralisation of the bone matrix. It activates the glycosyltransferases that are responsible for the synthesis of proteoglycans in cartilage tissue.
- Wound healing and connective tissue formation: Manganese promotes collagen synthesis and the cross-linking of collagen fibres. As a result, it supports wound healing and the regeneration of skin and connective tissue.
- Immune function: Manganese is involved in the activation of immune cells such as macrophages and lymphocytes. It promotes the production of cytokines and antibodies and thus strengthens the body's own defences.
- Reproduction: Manganese plays an important role in the development and function of the reproductive organs. It influences spermatogenesis and ovarian function and is essential for normal fertility.
- Nervous system: Manganese is involved in the synthesis and breakdown of neurotransmitters such as dopamine and glutamate. It modulates neuronal excitability and is important for the normal function of the central and peripheral nervous system.
Manganese in food
Vegan sources of manganese (per 100 g)
- Wheat germ: 20 mg
- Wheat bran: 17.4 mg
- Mango (dried): 10 mg
- Pine nuts: 8.8 mg
- Hemp seeds: 7.6 mg
- Poppy seeds: 6.7 mg
- Hazelnuts: 6.2 mg
- Oat bran: 5.7 mg
- Pumpkin seeds: 4.5 mg
- Pecan nuts: 4.5 mg
Animal sources of manganese (per 100 g)
- Mussels (cooked): 6.8 mg
- Oysters (cooked): 1.2 mg
- Glass-eye hake (cooked): 1 mg
- Shellfish (cooked): 1 mg
- Salami: 0.9 mg
- Smelt (cooked): 0.9 mg
- Whelk snail (cooked): 0.9 mg
- Freshwater perch (raw): 0.9 mg
- Lamb liver (fried): 0.6 mg
- Shrimp (raw): 0.4 mg
An adequate supply of manganese can usually be ensured through a balanced and varied diet. Both plant and animal foods can provide significant amounts of manganese. While wholemeal products, pulses, nuts and some vegetables are the top vegan sources of manganese, seafood such as mussels and oysters are the most popular animal foods.
Drinking food to combat manganese deficiency
In addition to a balanced, manganese-rich diet, special drinking meals can also help to cover manganese requirements and prevent a deficiency. Manufacturers such as Saturo offer astronaut food, which contains an optimised combination of nutrients including manganese.
Such drinkable meals can be a particularly useful supplement for people with an increased manganese requirement, such as pregnant women, competitive athletes or people with chronic intestinal diseases. They are a practical and tasty option for stabilising manganese levels in the blood and counteracting deficiency symptoms.
Intake via a drinkable diet enables controlled and consistent absorption of manganese without the need to consume large quantities of solid food. This can be particularly beneficial in cases of loss of appetite, chewing and swallowing difficulties or after operations.
Frequently asked questions
What inhibits the absorption of manganese?
The absorption of manganese can be impaired by various factors. These include a high consumption of fibre, calcium, iron and magnesium, which can inhibit manganese absorption in the intestine. On the other hand, certain food ingredients such as phytates, oxalates and tannins can also reduce the bioavailability of manganese.
How do you recognise manganese deficiency?
Manganese deficiency often manifests itself through non-specific symptoms. These can include tiredness, concentration problems, mood swings, skin problems, slower growth in children and an increased susceptibility to infections.
What to do in case of manganese deficiency?
If a manganese deficiency is suspected, a medical examination should be carried out first. If a deficiency is diagnosed, a change in diet with a focus on manganese-rich foods such as wholegrain products, pulses, green leafy vegetables and various types of nuts is recommended first and foremost. In severe cases, temporary supplementation may also be advisable after consultation with a doctor.
