Manganese reduces nervous irritability, aids in muscle reflexes, improves memory, and helps combat tiredness. It's needed for normal bone building and is important in the production of thyrosin, the principal hormone of the thyroid gland. It is also essential for proper digestion and efficient use of food because it makes up enzymes that extract energy and metabolize proteins. It also helps the body properly use vitamin B1, biotin, and vitamin C. Manganese is important for normal central-nervous-system functioning and reproduction.

Other benefits:

• Plays essential role in blood clotting.
• For nursing mothers, important in the manufacture of milk.
• Can improve your memory.
• Helps people with debilitating weakness by stimulating the transmission of impulses between the nerves and muscles.
• Helps treat myasthenia gravis-failure of muscle coordination and loss of muscle strength.
• Plays role in the treatment of multiple sclerosis.

Good for These Symptoms:

• Weight loss
• Dermatitis
• Nausea
• Stomach problems

Signs of Deficiency:

• Growth retardation
• Reproductive difficulty
• Birth defects
• Bone and joint abnormalities
• Manganese deficiency is extremely rare

Sources:

• Nuts
• Unrefined grains
• Whole-grain cereals
• Vegetables, especially peas and beets
• Organ meats
• Bran
• Black tea
• Egg yolks
• Fruits

RDA: None

Optimal Level: From dietary sources

Maximum: 6 mg

Signs of Toxicity: Can reduce the body's use of iron.