Manganese is an essential trace mineral that the body requires for several important processes. While manganese is essential for health, it’s important to note that nutrients, it’s needed in moderate amounts. Excessive manganese intake can be toxic and lead to a condition called manganism, which can cause neurological symptoms. On the other hand, manganese deficiency is rare but can result in issues like impaired growth, skeletal abnormalities, and impaired glucose metabolism. Manganese is present in a wide variety of foods, including whole grains, clams, oysters, mussels, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, and many spices such as black pepper.

Drinking water also contains small amounts of manganese at concentrations of 1 to 100 mcg/L.

Some benefits include:

Enzyme Activation: Manganese serves as a cofactor for a range of enzymes involved in a variety of metabolic pathways.

Bone Health: Manganese is crucial for the formation and maintenance of healthy bones and connective tissues.

Antioxidant Defence: Manganese is a component of the enzyme manganese superoxide dismutase (MnSOD).

Blood Sugar Regulation: There is some evidence to suggest that manganese may play a role in regulating blood sugar levels.

 

RDA

Adults – 1.8-2.3 mg per day

Vitamin B12, also known as cobalamin, is a crucial water-soluble vitamin that plays a significant role in various bodily functions. Vitamin B12 is essential for several important processes in the body.Dietary Sources: Vitamin B12 is primarily found in animal-based foods, such as:

Meat (especially organ meats like liver), Fish (particularly salmon, tuna, and trout), Eggs, Dairy products (milk, cheese, yogurt) It is generally not found in significant amounts in plant-based food. Vitamin B12 requires a specific protein called intrinsic factor, which is produced in the stomach, to be absorbed properly. Some factors, like pernicious anaemia can impair B12 absorption.

Red Blood Cell Formation: Vitamin B12 is essential for the production and maturation of red blood cells.

Heart Health: Vitamin B12, when combined with other B vitamins, helps regulate homocysteine levels in the blood.

Energy Production: B12 plays a role in your metabolism which can help combat fatigue and promote vitality.

Mood Regulation: Vitamin B12 is involved in the synthesis of neurotransmitters like serotonin and dopamine.

 

RDA

• Male – 2.4mcg
• Female – 2.4mcg