Manganese is the 12th most abundant element in the Earth’s crust – not found as a separate, free element in nature but often bound in minerals combined with iron. It’s essential for human health, but too much can lead to serious problems. This paradoxical effect has led to some scientists calling it a Janus-faced metal (Janus was the god of duality).
Manganese is essential for normal growth and development, plays an important role in building bones, healing wounds and helping our bodies use carbohydrates and amino acids – the building blocks of protein. Our immune and nervous systems, reproductive health and antioxidant enzymes (that protect our cells from harmful free radicals), also need manganese to function normally. Because it is so widely found in food there’s no specific recommended daily amount for manganese but it’s estimated that most people need between two and five milligrams per day. The EU Scientific Committee for Food consider a ‘safe and adequate intake’ to be 1-10 milligrams per day.