Mangan (Mn)

Mangan ist ein essenzieller Nährstoff. Der Körper eines Erwachsenen enthält rund 10-20 mg Mangan, das gleichmäßig im Körper verteilt ist. Nur etwa 5 % des Mangans aus der Nahrung werden aufgenommen, wahrscheinlich mit denselben Mechanismen wie Eisen. Mangan spielt hauptsächlich in verschiedenen enzymatischen Systemen eine Rolle, wie Pyruvatcarboxylase und Superoxiddismutase (SOD), die den Stoffwechsel der Makronährstoffe wie Kohlenhydrate, Protein und Fett unterstützen und zudem freie Radikale neutralisieren.

Funktionen und Bedeutung

Ursachen für Mangel und schlechte Verwertung

Ein Mangel kommt selten vor, kann aber in Verbindung mit Folgendem auftreten:

Mangelerscheinungen

Wir nehmen offenbar ausreichende Mengen Mangan mit der Nahrung zu uns. Symptome einer Unterversorgung aus der Nahrung wurden im Rahmen einer wissenschaftlichen Studie nur bei einem Teilnehmer beobachtet. Die Symptome umfassten:

Bei Epileptikern können die Mangan-Blutwerte niedrig sein.
In Tierversuchen wurden Störungen des Kohlehydratstoffwechsels sowie Wachstums- und Fruchtbarkeitsstörungen festgestellt.

Quellen

Insbesondere Vollkorn, Nüsse, Samen, Körner, Mandeln, Petersilie und andere Kräuter. Darüber hinaus Bohnen, Knoblauch sowie anderes Gemüse und Obst.

Mangangehalt in mg je 100 Gramm

Weizenkeime 18
Haferflocken 6
Petersilie und Dill 3
Walnüsse und Bohnen 2
Rote Beete, Brokkoli 1

Empfohlene Tagesdosis (NRV)

Erwachsene: 11 Jahre und älter: 1,0 bis 1,5 mg

Kinder bis 10 Jahre: 1,0 bis 1,5 m

Erhöhter Bedarf

Nicht beschrieben

Überdosierung - Nebenwirkungen

Wurden noch keine beobachtet, weder durch die Nahrungszufuhr noch durch die Verwendung von Nahrungsergänzungsmitteln. Das Einatmen größerer Mengen Mangan bei bestimmten Berufen (im Bergbau, bei der Ausbringung von Pflanzenschutzmitteln in der Landwirtschaft) kann jedoch zu einer Mangananreicherung in den Nervenzellen (Astrozyten) führen, was die folgenden Symptome verursachen kann (ähneln den Symptomen einer Parkinson-Erkrankung):

Wechselwirkungen

Mangan und viele andere Metalle verringern die Aufnahme von Tetrazyklinen (bestimmte Antibiotika) um ganze 50 %. Daher sollten zwischen der Einnahme von Tetrazyklinen und Nahrungsergänzungsmitteln mit Mangan mindestens drei Stunden liegen.

Wichtige Information

Mangan kommt in Trinkwasser häufig zusammen mit Eisen vor. Typisches Zeichen hierfür ist eine Ockerfärbung des Wassers sowie ein charakteristischer metallischer Geschmack. Da die beiden Mineralstoffe Verfärbungen der Wäsche und der sanitären Ausstattung verursachen, werden sie in der Regel aus dem Trinkwasser entfernt. Der Grenzwert für Mangan in Trinkwasser liegt bei 0,05 mg/l.

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