Manganese

• Why Is Manganese Important for Healthy Hair?
• Manganese Safety

Manganese is an important trace mineral. The recommended dosage is 3-9 mg/day.⁽¹³⁴⁾

Dietary Sources of Manganese

The following foods are high in manganese:

• Egg yolks⁽¹³⁴⁾
• Leafy green vegetables⁽¹³⁴⁾
• Nuts⁽²²²⁾
• Organ meats⁽²²²⁾
• Spinach⁽²²²⁾
• Whole grains⁽¹³⁴⁾

Why Is Manganese Important for Healthy Hair?

Manganese plays a number of vital physiological roles that impact overall health and hair growth:

• Necessary for biotin and zinc metabolism.⁽¹³⁴⁾
• Helps regulate hormones and blood sugar.^(134, 222)
• Needed to produce the natural antioxidant enzyme manganese-superoxide dismutase, which helps protect against free radical damage that promotes thinning hair.⁽⁴⁷⁾
• Required to synthesize fatty acids and proteins.^{(37, 222)}

Warnings on Taking Manganese Supplements

Note: do not take too much manganese — it can interfere with iron absorption, an essential mineral for hair.⁽²²²⁾