Manganese Associated With Worse ADHD Symptoms

spinachManganese is one of those trace elements that is both essential at low levels and toxic at high levels.  If you supplement manganese, stay within the RDA (recommended daily allowance) and the maximum tolerable levels. The tables below provided courtesy of Linus Pauling Institute.

Adequate Intake (AI) for Manganese
Life Stage  Age  Males 
(mg/day) 
Females 
(mg/day) 
Infants  0-6 months 0.003 0.003
Infants  7-12 months   0.6  0.6
Children  1-3 years  1.2 1.2
Children  4-8 years  1.5 1.5 
Children  9-13 years  1.9 1.6
Adolescents  14-18 years  2.2 1.6 
Adults  19 years and older 2.3 1.8
Pregnancy  all ages  –  2.0
Breast-feeding  all ages  –  2.6

 

 

 

Tolerable Upper Intake Level (UL) for Manganese
Age Group UL (mg/day)
Infants 0-12 months Not possible to establish*
Children 1-3 years 2
Children 4-8 years 3
Children 9-13 years 6
Adolescents 14-18 years 9
Adults 19 years and older 11

*Source of intake should be from food and formula only.

 

Food Serving Manganese (mg)
Pineapple, raw 1/2 cup, chunks 0.77
Pineapple juice 1/2 cup (4 fl. oz.) 0.63
Pecans 1 ounce (19 halves) 1.28
Almonds 1 ounce (23 whole kernels) 0.65
Peanuts 1 ounce 0.55
Instant oatmeal (prepared with water) 1 packet 0.99
Raisin bran cereal 1 cup 0.78-3.02
Brown rice, cooked 1/2 cup 1.07
Whole wheat bread 1 slice 0.60
Pinto beans, cooked 1/2 cup 0.39
Lima beans, cooked 1/2 cup 0.49
Navy beans, cooked 1/2 cup 0.48
Spinach, cooked 1/2 cup 0.84
Sweet potato, cooked 1/2 cup, mashed 0.44
Tea (green) 1 cup (8 ounces) 0.41-1.58
Tea (black) 1 cup (8 ounces) 0.18-0.77

 

The study, “Relationship between blood manganese levels and children’s attention, cognition, behavior and academic performance – A nationwide cross-sectional study”,  published in 2013 in Environmental Research, showed that either high or low levels of manganese resulted in worse neurocognitive function. You can read the study here…

“The median blood concentration of Mn was 14.14 µg/L.”  Being in the top 10% or lowest 10% was not good for neurodevelopment, affecting thinking, reading and ability to do calculations. 

 

Dr. Paul

 

 

 

 

 

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