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Manganese is a mineral essential for healthy bone, skin, connective tissue, nerves, and cartilage, and for the activation of the important antioxidant enzyme superoxide dismutase (SOD). SOD helps prevent inflammation and free radical damage to the cells. Manganese is involved in many enzyme reactions, including those responsible for controlling blood sugar levels. It assists in blood clotting, the production of energy from food, and in the synthesis of protein. It is also essential for nervous system function and fat and vitamin metabolism.

Good Food Sources: Nuts, wheat bran, avocados, leafy green vegetables, pineapple, dried fruits, coffee, tea, and seeds.

Signs of Deficiency: Signs of manganese deficiency include cartilage problems, infertility, problems with fat and carbohydrate metabolism, and birth defects. Serious manganese deficiencies are rare. People with osteoporosis usually have low blood levels of manganese and can benefit from supplementation, as can people with diabetes.

Uses of Manganese: Manganese is used to treat diabetes and ear infections.

Dosage Information: While the government has not established an RDA for manganese, the estimated minimum daily requirement for manganese is 2.5 to 5 milligrams. Most people do not consume enough to fall within that range. A multivitamin–mineral supplement that contains manganese is sufficient for most people. If you need a supplement, look for manganese citrate tablets or capsules.

Possible Side Effects: Manganese is very safe at the levels found in supplements. People with cirrhosis of the liver should avoid manganese supplements because they may not be able to properly excrete this mineral.

Possible Interactions: Manganese works with copper and zinc to activate SOD. Both calcium and iron reduce the amount of manganese the body can absorb. Antacids and antiulcer drugs may interfere with the absorption of manganese