Manganese Vs Magnesium: All You Need To Know

Minerals are a kind of nutrients that are important for our body but cannot be produced. We have to rely on external sources for such nutrients – Magnesium and Manganese being two examples of such minerals. When the discussion is about manganese vs magnesium, it’s important to remember that manganese is a micromineral (or trace mineral) and magnesium is a macromineral. Macrominerals are required by our body in higher quantities than microminerals.

Why Does Our Body Need Magnesium?

Magnesium is a key nutrient and macromineral that helps smooth functioning of our heart, bones, nerves, muscles, and also helps build protein. Therefore, we can say magnesium products help maintain overall health.

Magnesium deficiency in the body may cause health problems like Osteoporosis (weakened bones), heart disease, diabetes, choked arteries, and even stroke. The mineral is also used as a component in some medicines. Individuals with conditions like heart block, diabetes, kidney problems, alcoholism, and bleeding disorders may be at a higher risk of having magnesium deficiencies.

Whole grains, legumes, nuts and seeds, green leafy vegetables, meats, dairy products, dark chocolate, and coffee are examples of some magnesium-rich foods. The recommended daily amount for consumption of magnesium for individuals from different age groups is:

1. 240 milligrams for children between 9 and 13 years of age
2. 360 to 410 milligrams for teenagers between 14 and 18 years of age 
3. 310 to 400 milligrams for adults between 19 and 30 years of age 
4. 320 to 420 milligrams for adults aged 31 years and older 
5. 310 to 400 milligrams for pregnant and lactating adults

Learning About Manganese

While understanding the significance of Manganese vs Magnesium, it is important to know that manganese is a type of micromineral that helps the body process macronutrients – fats, and carbohydrates to create energy. It is known for its use in treating arthritis and osteoporosis. It may also help reduce symptoms of premenstrual syndrome. Manganese helps with blood clotting as well as the maintenance of a healthy immune system.

Deficiency in manganese levels may account for poor development and growth in children, weakened bones, skin rashes, and frequent mood changes and worsened premenstrual symptoms. Individuals suffering from long-term liver disease or iron-deficiency anaemia should not consume high quantities of manganese because they may have trouble getting rid of the mineral which may cause a build-up or their body may absorb more than the required amount of manganese.

A few examples of foods that can provide recommended amounts of manganese are whole grains, nuts, legumes, leafy vegetables, fruits (like blueberries and pineapple), tea, oysters, clams, and spices including black pepper. The recommended average daily amount required for manganese is:

1. 1.6 to 1.9 milligrams for children between 9 and 13 years of age 
2. 1.6 to 2.2 milligrams for teenagers between 14 and 18 years of age 
3. 1.8 to 2.3 milligrams for adults who are 19 years and older
4. 2 to 2.6 milligrams for pregnant and lactating adults

Manganese vs Magnesium: Discussing the Similarities

As you try to understand the significance of Manganese vs Magnesium remember that noth magnesium and manganese can be found in foods loaded with nutrients, including whole grains, nuts, leafy vegetables, and legumes.

Both the nutrients have the chemical structure same as that of metals and if consumed in large or inappropriate amounts, both the minerals can be harmful. Therefore, when taking supplements or over-the-counter medicines for these nutrients, utmost care and attention to the quantities being consumed should be practised.

Not getting the required amount of these nutrients may result in major chronic illnesses. Our bodies may be at an increased risk of illnesses, including osteoporosis or weakened bones, heart disease, diabetes, hypertension, arthritis, and so on.

Manganese vs Magnesium: What Makes Them Different?

The major difference between manganese vs magnesium is the daily recommended amount of consumption that has been discussed above. Our body requires way more magnesium than it requires manganese on a daily basis.

Most of the manganese benefits are related to metabolism whereas magnesium is used by almost every major organ in our body in addition to being used for metabolic health. Magnesium may also be used in our bodies to regulate the amount of other minerals.

Magnesium triggers enzymes in the body for the creation of energy whereas manganese on the other hand is a component in many enzymes and acts as an antioxidant.

Conclusion

Between Manganese vs Magnesium, the former is a transition metal whereas the latter is an alkaline earth metal but both are mineral compounds essential for our body. Both types of minerals can be taken in the form of natural foods, supplements, over-the-counter medications as well as IVF (intravenous feeding).Our body requires a lot of minerals in addition to a combination of manganese and magnesium in order to function properly. Therefore, it is essential to consume a balanced, mineral-rich diet. The amount of these minerals consumed should be moderated.