How much Manganese should I take daily?
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Recommended Daily Manganese Intake: Guidelines and Considerations
Adequate Intake (AI) Levels for Manganese
Manganese is an essential nutrient involved in various metabolic processes, including bone formation, amino acid, cholesterol, and carbohydrate metabolism. Due to its importance, dietary guidelines have been established to ensure adequate intake. In North America, the Adequate Intake (AI) for adult men is set at 2.3 mg/day and for adult women at 1.8 mg/day. In Japan, the AI is slightly higher, with recommendations of 4.0 mg/day for men and 3.5 mg/day for women, reflecting the higher manganese content in the Japanese diet.
Safe and Adequate Daily Intake (ESADDI)
The Estimated Safe and Adequate Daily Dietary Intake (ESADDI) for manganese ranges from 2 to 5 mg/day for adults. This range is considered safe and sufficient to meet the body's needs without causing adverse effects. The European Food Safety Authority (EFSA) also proposes an AI of 3 mg/day for adults, including pregnant and lactating women, based on observed intakes and balance studies.
Tolerable Upper Intake Level (UL)
While manganese is essential, excessive intake can lead to toxicity, particularly neurotoxicity. The Tolerable Upper Intake Level (UL) for manganese is set at 11 mg/day in both North America and Japan. However, the EFSA has established a safe level of intake at 8 mg/day for adults, as data to define a precise UL are insufficient. This level is considered safe and unlikely to cause adverse health effects.
Variations in Manganese Intake
Studies have shown that manganese intake can vary significantly based on dietary habits and geographical location. For instance, the average daily intake of manganese in Japanese adults ranges from 2.7 to 7.5 mg/day, with rice and cereals being the primary sources. In Korea, the average intake is 5.2 mg/day for men and 4.1 mg/day for women, which is above the AI levels. In Germany, the average intake is about 2.8 mg/day, which falls within the recommended range.
Monitoring and Assessing Manganese Intake
Accurate assessment of manganese intake can be challenging due to variations in dietary habits and the methods used for measurement. Dietary records and chemical analysis are commonly used methods, with the latter providing more accurate estimates. Monitoring serum manganese concentrations and using biomarkers like lymphocyte manganese-dependent superoxide dismutase (MnSOD) activity can help assess manganese status and ensure adequate intake.
Conclusion
The recommended daily intake of manganese varies slightly across different regions but generally falls within the range of 2 to 5 mg/day for adults. It is essential to balance manganese intake to avoid both deficiency and toxicity. Monitoring dietary sources and using reliable assessment methods can help maintain optimal manganese levels for overall health.
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Most relevant research papers on this topic
Dietary Intake of Manganese in the Japanese Diet and its Association with Cardiometabolic and Cardiovascular Diseases
Dietary standards for manganese: overlap between nutritional and toxicological studies.
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Oral manganese intake estimated with dietary records and with direct chemical analysis.
Daily dietary intake of manganese by several population groups in Belgium: preliminary reports.
Metabolic balance of manganese in young men consuming diets containing five levels of dietary manganese.
Estimation of manganese daily intake among adults in Korea
Daily intake of manganese by the adult population of Mumbai.
Dietary Manganese Exposure in the Adult Population in Germany - What Does it Mean in Relation to Health Risks?
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