These 10 manganese tips boost your well‑being immediately

• Check your manganese status

Do you experience persistent tiredness, dry skin or wounds that heal slowly? These symptoms can indicate a manganese deficiency. A doctor visit with a targeted blood test can help check your manganese levels and detect a deficiency early.

• Eat whole grains and legumes

Brown rice, lentils or beans are not only high in fibre but also excellent sources of manganese. They can be prepared in many ways and easily contribute to your daily manganese intake.

• Don't block absorption

Calcium, iron and magnesium compete with manganese in the intestine for absorption. If you take high-dose mineral supplements, take them at different times from manganese-rich meals so your body can absorb the trace element optimally.

• Enjoy nuts

Hazelnuts, peanuts and other nuts are true manganese boosters. Even a small portion covers a large part of the daily requirement. In addition to manganese, they provide healthy fats and other valuable nutrients for your skin and overall health.

• Watch out for tannins

Black tea and red wine contain tannins that can inhibit manganese absorption. It is therefore better to enjoy these drinks separately from manganese-rich meals so as not to reduce the bioavailability of the trace element and to support your well‑being.

• Seafood as a source

Clams and other seafood provide not only high-quality protein but also significant amounts of manganese and can be a tasty addition to your diet. This promotes your health and brings variety to your plate.

• Variety matters

A varied diet with plenty of fruit and vegetables, wholegrain products and nuts is the best foundation for reliable manganese intake. This ensures your body is always adequately supplied with this essential trace element.

• Seek professional advice

Even though manganese supplements are available over the counter, you should discuss their use with a healthcare professional. Especially with pre-existing conditions, pregnancy or regular medication, individual advice is important to minimise risks.

• Pay attention to quality

Only take manganese from verified sources, particularly when it comes to dietary supplements. Contaminated drinking water or dubious products can contain high amounts of manganese. These can especially affect the nervous system in older people.

• Consider medication effects

Long-term use of antibiotics or laxatives can impair manganese absorption. Therefore inform your doctor about your diet and, if applicable, about taking manganese supplements to avoid interactions and protect your health.