Manganese and magnesium could seem like misspellings of one another, however they’re not the identical factor. “These two nutrients are both minerals,” says registered dietitian Amber Sommer, RDN, LD. “You can even find them in a lot of the same foods, such as nuts and legumes. But manganese and magnesium perform different roles in your body.”

Cleveland Clinic is a non-profit tutorial medical middle. Advertising on our website helps assist our mission. We don’t endorse non-Cleveland Clinic services or products. Policy

Sommer explains the variations between manganese and magnesium, what meals include them, how a lot of every you want — and what occurs in case you get an excessive amount of or too little.

What’s the distinction between manganese and magnesium?

Manganese and magnesium are each minerals that seem on the periodic desk of parts. (Remember that poster from highschool chemistry?) They’re additionally each important minerals, which implies you should get them from meals, and it’s vital to get sufficient on daily basis.

“These nutrients play different roles in your body,” says Sommer. “And you need different amounts of them. Your daily magnesium requirements are quite a bit higher than your daily manganese requirements.”

What is manganese?

Manganese is a hint mineral or micromineral, which means you don’t want quite a lot of it. Still, it’s important to get sufficient as a result of your physique requires it for a lot of completely different processes.

“You may not need much manganese compared to other nutrients, but its impact is mighty,” says Sommer. “It plays a role in nearly every type of chemical process in your body that you can think of.”

For instance, you want manganese for:

Research shows a hyperlink between diabetes and manganese ranges in your blood. Interestingly, the research suggests there could also be a “sweet spot” for manganese ranges. People with Type 2 diabetes usually tend to have manganese ranges which are too low or too excessive — an important instance of how extra isn’t at all times higher.

Foods wealthy in manganese

You can discover manganese in a number of wholesome meals. Good sources embrace:

How a lot manganese do you want?

The National Institutes of Health (NIH) advises 1.8 to 2.3 milligrams (mg) of manganese day by day for adults.

“Manganese deficiency is uncommon,” notes Sommer. “Most people get enough through food. For example, if you ate a half-cup of oatmeal, one slice of whole-wheat bread and a half-cup of brown rice, you’d meet your manganese requirement for the day.”

“But in the rare event you don’t get enough,” she continues, “you have a higher risk of health issues such as metabolism problems, PMS and weak bones. Manganese deficiency can also affect children’s growth.” If you’re involved about your manganese ranges, speak to your healthcare supplier.

Can you get an excessive amount of manganese?

“If you’re only getting manganese through your food, you don’t have to worry about getting too much,” says Sommer. But in case you take dietary supplements with manganese, there’s an opportunity you can find yourself consuming poisonous (extremely harmful) quantities.

“If you take multiple supplements, check the labels to see which ones contain manganese and how much,” she advises. “While manganese isn’t as common in supplements as some other vitamins and minerals, you should still be aware of your total amounts. It’s easy to overload yourself with certain nutrients through supplementation.”

What is magnesium?

Magnesium can also be a mineral however not a hint mineral like manganese. You want fairly a bit extra magnesium. It’s thought of a micronutrient. But, like manganese, your physique makes use of magnesium in a whole lot of various processes.

You want magnesium for features reminiscent of:

Most individuals get sufficient manganese, however magnesium is a distinct story. According to the NIH, many individuals within the U.S. don’t get sufficient magnesium by way of their meals. Older individuals assigned male at birth and youngsters are almost certainly to have a deficiency. However, individuals who get magnesium by way of dietary supplements often have loads of this nutrient.

What occurs in case you’re not getting enough magnesium? “You may not have any signs of low magnesium, especially at first,” says Sommer. “But over time, you can develop some serious health problems, including heart problems and seizures.” Talk to your healthcare supplier about getting a blood check to examine your magnesium ranges — particularly in case you’re over 60 or have signs like coronary heart rhythm points or fatigue.

Foods wealthy in magnesium

You can discover magnesium in many alternative meals. Examples of the perfect sources embrace:

Can you get an excessive amount of magnesium?

“As with manganese, you’re unlikely to go too far with magnesium if you’re only getting it through food,” says Sommer. Your kidneys sometimes eliminate additional dietary magnesium.

But an overload of magnesium from dietary supplements can ship you working for the bathroom. That’s as a result of magnesium is a pure laxative. It’s the principle ingredient in some laxative products. “If you take too much magnesium (more than around 350 mg in a supplement), you’ll have cramping, diarrhea and possibly nausea.”

And a really giant dose (greater than 5,000 mg in a day) has a poisonous impact. Magnesium toxicity is uncommon, however it may possibly trigger:

People with kidney disease or well being points that have an effect on kidney perform are at increased threat of magnesium toxicity.

How a lot magnesium do you want?

Depending in your age and intercourse assigned at start, adults want between 310 and 420 mg of magnesium a day. “Many people don’t get enough,” notes Sommer. “But if you decide to supplement, it’s best to start slowly with a lower dose. If it gives you a loose stool, that’s a sign to take a bit less.”

There are a number of various kinds of magnesium dietary supplements, so it’s vital you speak to a healthcare supplier to assist work out the suitable complement and dosage for you.

If you favor to get your magnesium by way of meals slightly than a capsule, there’s no scarcity of magnesium-rich foods. Use our record above subsequent time you go grocery purchasing to verify your meal plan comprises sufficient meals with magnesium.

Leave a comment

Your email address will not be published. Required fields are marked *