Manganese | Absolutely everything You Need to Know
Manganese is a mineral that plays an important role in many body functions. Manganese deficiencies can cause neurological disorders, reductions in male libido and other health problems. It is also essential for mental health because it helps regulate moods and emotions.
Its deficiency may be linked to depression and manganism, a disorder with symptoms similar to Parkinson’s disease caused by exposure to high levels of manganese dust or fumes over a long period of time.
Manganeses are found naturally in certain foods such as whole grains, nuts and seeds but the best sources are leafy green vegetables like spinach because they contain both manganese and calcium which help your body absorb it better. Manganeses from food sources have been shown to be safe and effective in preventing or treating Manganese deficiency.
The recommended dietary allowance (RDA) for manganese is 2.3 mg for adults. Manganese supplements are not recommended because too much can be toxic. Its toxicity can cause problems with the nervous system, digestive system and reproductive system. It should only be taken under the supervision of a healthcare professional.
What is Manganese?
Manganese is a mineral that is found in a variety of foods. It is an essential nutrient for human health, and it plays a role in many different biochemical processes. The body only requires a small amount of manganese, but it is still important to include it in the diet.
Good sources of manganese include leafy green vegetables, nuts, and whole grains. Manganese is also found in some dietary supplements. It is important to talk to a healthcare provider before taking any supplements, as too much manganese can be toxic.
Manganese foods
Manganese is a mineral that is found in a variety of food items. Some of the best sources of manganese include leafy green vegetables, nuts, seeds, and whole grains. For example, a single serving of spinach contains over 0.5 milligrams of manganese.
Other good sources of this mineral include pineapple, broccoli, and brown rice. Manganese is essential for a variety of bodily functions, including bone formation, metabolism, and blood clotting. It is also necessary for the proper absorption of vitamin B1. Getting enough manganese in your diet is important for maintaining good health.
| Source | Milligrams (mg) per 100g | |
|---|---|---|
 | Mussels | 5.8 mg |
 | Hazelnuts | 1.6 mg |
 | Pecans | 1.1 mg |
 | Brown rice | 1.1 mg |
 | Oysters | 1.0 mg |
 | Clams | 0.9 mg |
 | Chickpeas | 0.9 mg |
 | Spinach | 0.8 mg |
 | Pineapple | 0.8 mg |
 | Soybeans | 0.7 mg |
 | Bread, whole wheat | 0.7 mg |
| Oatmeal, 0.7 mg Peanuts, 0.5 mg Tea, black, 0.5 mg Lentils, 0.5 mg Potato, flesh and skin, 0.3 mg White rice, long grain, 0.3 mg | Kidney beans, 0.3 mg Squash, acorn, 0.3 mg Blueberries, 0.3 mg Sesame seeds, 0.2 mg Kale, 0.2 mg | Black pepper, 0.2 mg Asparagus, 0.1 mg Apple, 0.1 mg Lettuce, 0.1 mg Coffee, 0.1 mg |
Dietary Manganese Recommendations
The recommended dietary allowance (RDA) for manganese (dietary reference intakes) is for Infants 0.003 milligrams per day (mg/day), for kids 1-3 years old 0.6 mg/day, for kids 4-8 years old 1.2 mg/day, for males 9-13 years old 1.5 mg/day, for males 14 years and older 2.3 mg/day, for females 9-13 years old 1.5 mg/day, for females 14 years and older 1.8 mg/day, for pregnant females 2.0 mg/day, and for lactating females 2.6 mg/day.
The upper limit for manganese is 11 milligrams per day for adults.
Pregnancy
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| <19 years | 2 mg | 9 mg |
| >19 years | 2 mg | 11 mg |
Lactation
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| <19 years | 2.6 mg | 9 mg |
| >19 years | 2.6 mg | 11 mg |
Infants
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 0–6 months | 0.003 mg | None established |
| 7–12 months | 0.3 mg | None established |
Children
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 1–3 years | 1.2 mg | 2 mg |
| 4–8 years | 1.5 mg | 3 mg |
Females
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 1.6 mg | 6 mg |
| 14–18 years | 1.6 mg | 9 mg |
| 19 + years | 1.8 mg | 11 mg |
Males
| Life stage group | US RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 1.9 mg | 6 mg |
| 14–18 years | 2.2 mg | 9 mg |
| 19 + years | 2.3 mg | 11 mg |
10 Manganese benefits
Manganese is an essential nutrient that plays a role in many biochemical processes. It is involved in the metabolism of carbohydrates and amino acids, and it helps to produce energy from food. Manganese is also necessary for the synthesis of enzymes, hormones, and collagen. In addition, manganese helps to protect cells from damage by free radicals. Furthermore, manganese plays a role in bone development and the proper functioning of the immune system.
1. Improves wound healing
According to recent research, a combination of manganese, calcium, and zinc may help speed up the healing process in serious or chronic wounds. This is believed to be due to the fact that manganese is essential for the production of collagen, a protein that is key to wound healing.
By increasing the levels of manganese in the wound area, the body is able to produce more collagen, leading to faster healing. In addition, calcium and zinc are both important minerals for wound healing. calcium and trace minerals help to form new tissue, while zinc enhances collagen production and promotes cell growth. Together, these three nutrients can help wounds heal faster and improve the overall appearance of the skin.
2. Prevents anemia while balancing iron status
Anemia is a condition characterized by a lower than a normal number of red blood cells or hemoglobin in the blood. Hemoglobin is an iron-containing protein that helps carry oxygen from the lungs to the body’s tissues. Although iron is the key mineral needed to prevent anemia, manganese also plays an important role in balancing iron levels in the body.
Manganese is necessary for the proper absorption of iron, and it also helps to transport iron throughout the body. In addition, manganese is involved in the production of hemoglobin, the protein that carries oxygen in the blood. without adequate levels of manganese, iron levels can become imbalanced, leading to anemia.
3. Required for antioxidant and enzyme activity
Manganese is an antioxidant that aids in the protection of cell membranes and DNA by acting as a cofactor for manganese superoxide dismutase (SOD), an antioxidant enzyme. It’s also a cofactor in the synthesis of important enzymes, such as glutamine synthetase and arginase. These enzymes are all involved in helping to protect cells from damage and lowers levels of oxidative stress and inflammation. As such, adequate intake of manganese is essential for maintaining good health and preventing chronic disease.
Superoxide dismutase (SOD) is a powerful antioxidant enzyme that plays an important role in protecting the body from inflammation, pain and stress. SOD is produced naturally by the body, but levels decline with age. SOD enzymes work by scavenging superoxide radicals, which are highly reactive molecules that can damage cells and contribute to aging. In addition, SOD supports the immune system and helps to reduce inflammation. Overall, SOD is a powerful antioxidant that can help to slow the aging process and promote overall health.
Scientists have long been aware of the importance of manganese in the body, but recent studies have suggested that a deficiency of this mineral may be tied to a number of serious health conditions. Manganese is a key component of enzymes that play a role in metabolism, and manganese-deficient animals have been shown to have impaired metabolism. This may explain why its deficiency has been linked to a higher risk for insulin resistance, type 2 diabetes, atherosclerosis, liver disease and obesity.
Manganese is an essential mineral that helps to form bones and connective tissue. It is also involved in the production of enzymes that are essential for proper digestion and nutrient absorption.
4. Osteoarthritis and arthritis prevention
Manganese deficiency has been linked to various health problems, including osteoporosis and joint problems. Some studies have suggested that manganese supplementation may help to prevent or treat osteoarthritis and other forms of arthritis.
For those suffering from arthritis, finding relief can be a challenge. While there are many medications available, some people prefer to seek out natural treatments. One of the most promising options is manganese. Studies have shown that this nutrient can help to reduce inflammation in the joints and surrounding tissue. This can lead to significant pain relief for arthritis sufferers, particularly in the lower back and knees.
Manganese is found naturally in many foods, including leafy green vegetables, nuts, and seeds. It can also be taken in supplement form. For best results, it is often recommended to pair manganese with other supplements such as chondroitin sulfate or glucosamine hydrochloride. Together, these nutrients can provide substantial relief from the pain and stiffness of arthritis.
5. Helps on PMS symptoms
Studies have shown that women who consume adequate amounts of manganese along with calcium are less likely to experience symptoms of PMS, such as anxiety, abdominal pain, mood changes, insomnia and muscle aches.
According to research, women with lower amounts of manganese in their blood had more PMS symptoms and during premenstruation. The study found that women who replaced refined grains with whole ones had improvement in premenstrual syndrome (PMS) symptoms. The increased intake of manganese and other trace minerals found within this group helped reduce depression, anxiety, or stress levels which often occur alongside these disorders as well.
Consuming more of this mineral is believed to work as a natural remedy for PMS because it helps lower inflammation and supports hormone balance. However, it’s important to consult with a doctor before making any changes to your diet, as manganese can be toxic in high doses.
While more research is needed to confirm these findings, it is clear that manganese plays an important role in women’s health. As such, it is important for women to ensure that they are getting enough of this nutrient, either through their diet or via supplements.
6. It is good for your lungs and respiratory system
Recent research has discovered that manganese taken along with other minerals like selenium and zinc can help people suffering from lung disorders including (COPD) chronic obstructive pulmonary disease. COPD is a progressive lung disease that makes it difficult to breathe. It is caused by long-term exposure to irritants such as tobacco smoke, air pollution, and chemical fumes.
Research has shown that manganese is beneficial in helping to heal your lungs. The mineral helps lower inflammation and oxidative stress through the production of SODs, which are important for protecting against serious respiratory disorders like COPD or asthma attacks.
7. Essential for bone health
Manganese deficiency can lead to problems such as bone loss (including spinal bone loss) and joint pain. Getting enough manganese is essential for bone health. Manganese helps the body to absorb calcium, which is necessary for strong bones. In addition, manganese helps to protect bones from damage. Manganese also plays a role in cartilage and collagen production, which are important for healthy joints.
Studies have shown that manganese, in combination with other minerals(zinc, calcium and copper), reduces bone loss and helps bone health; especially in older women who have weak bones and bone fractures.
It is involved in the synthesis of collagen and osteoid, two major components of bone tissue. It also helps to mineralize bone and promote wound healing. Its deficiency has been linked with reduced bone density and increased risk of fractures. Supplementation with manganese has been shown to improve bone mineral density and reduce the risk of fractures.
8. Prevents and fights diabetes
This mineral is an important component of many enzymes, including those responsible for the production of energy and the metabolism of fats and carbohydrates. One of the most important roles of manganese is in the creation of digestive enzymes. These enzymes are involved in the chemical procedure called gluconeogenesis, which involves the transformation of amino acids into sugar.
Sugar is necessary for proper metabolism, and manganese aids in maintaining the sugar balance in the body. Manganese has been shown in studies to not allow excessively high blood sugar levels, which can lead to diabetes.
When researchers studied the effects of manganese supplementation on mice that were likely to develop diabetes, they found that this group had better glucose tolerance and insulin secretion compared with another set without supplements. The study also indicated enhanced mitochondrial function in those who took it.
9. Helps with weight loss
For those looking to lose weight, manganese may be a helpful addition to their diet. This mineral helps the body metabolize fat and carbohydrates, which can lead to increased weight loss. In addition, manganese helps to regulate blood sugar levels, which can prevent spikes in appetite.
Some research suggests that taking a specific form of manganese (7-Keto Naturalean), along with other supportive nutrients like copper, choline, asparagus root extract, and potassium may help on weight reduction in overweight people.
Further research is needed to determine how this nutrient supports healthy weight loss and metabolism; however, it is likely related to the ability to improve digestive enzymes and balance hormones.
10. It is required for proper brain function
Manganese is a mineral that is found in small amounts in various tissues throughout the body, including the brain. It is no surprise then, that a small amount of our manganese supply can be found inside brain cells. This mineral has been closely linked with electrophysiological activity in neurons that control cognitive functions like memory formation or thought processing. This mineral is released into the synaptic cleft of the brain and affects synaptic neurotransmission.
Manganese is a vital mineral that can affect the way your brain works. Manganism helps with neurotransmission, which means it could lead you into having mental illness or mood swings if not enough of this element has been consumed in one’s life.
While there are a few studies that show how manganese may help people with certain health conditions, like seizure disorders or neurological damage from overexposure to the mineral-it’s also possible for too much (higher manganese concentrations) of it can cause problems.
For example: Therapy with Manganese helps those who have deficiencies related to both genetic mutations as well as environmental factors such as dieting on low nutrient foods which often leads them down an unhealthy path leading towards cognitive decline and Alzheimer’s disease.
Manganese deficiency
It is an essential trace mineral that plays a role in several important physiological processes, including the metabolism of fat and glucose, the production of collagen, and the regulation of thyroid hormone levels. While most people get enough of it from their diet, some populations are at risk for deficiency. This includes people with diabetes, people who have undergone gastric bypass surgery, and people who have certain genetic disorders that affect manganese metabolism and manganese absorption.
Manganese deficiency can lead to a variety of health problems, including cognitive impairment, bone loss, and increased risk for infections. Manganese supplementation is generally recommended for people who are at risk for deficiency. However, excess manganese can also be harmful, so it is important to talk to a doctor before starting supplementation.
In most cases, humans maintain stable tissue levels of manganese. This is the reason that deficiencies are rare and only occur when there has been an underlying issue with absorption or excretory processes for this trace mineral- which can be treated through dietary adjustments accordingly.
What are the symptoms of Manganese deficiency?
Symptoms of manganese deficiency can vary depending on the individual, but some common signs to look out for include fatigue, weakness, and difficulty concentrating. Other less common symptoms include loss of appetite, nausea, and vomiting.
More symptoms are listed below:
- Anemia
- Premenstrual syndrome (PMS)
- Hormonal disorders
- Glucose sensitivity is reduced
- Impaired immune function and frequent sickness
- Brittle bones
- Changes in appetite and digestion
- Chronic fatigue syndrome
- Infertility and reproductive problems
If you suspect that you may be deficient in manganese, it is important to speak to your doctor. They will be able to order a blood test to confirm the diagnosis and develop a treatment plan. With the right care, manganese deficiency is easily treatable and many people are able to live normal, healthy lives.
Health Risks from Excess Manganese and Side effects
Manganese is essential for good health, but too much manganese can be harmful. Excess manganese can cause neurological problems, including poor muscle control, tremors, and seizures. It can also lead to impaired learning and memory. In children, excess manganese exposure has been linked to behavioral problems and delayed development.
Manganese exposure can also cause liver and kidney damage. Symptoms of liver damage include jaundice, fatigue, and abdominal pain. Symptoms of kidney damage include swelling in the ankles and feet, muscle cramps, and changes in urination. Manganese exposure can also cause respiratory problems, including wheezing and shortness of breath.
Manganese toxicity
It’s rare to have an issue with manganese toxicity because most adults are safe taking up 11 milligrams of this element each day- however, there may still be some risk if you have certain medical conditions or aren’t able to flush out all the extra.
Welders, also, face a higher risk of health problems from long-term exposure to inhaled manganese. This is an alternative (not intentional) method for obtaining this mineral that people would not think of.
If you think you may have been exposed to too much manganese, it is important to seek medical attention immediately. Manganese poisoning is treatable, but the sooner treatment is started, the better the outcome is likely to be.
Interactions with medications
Manganese can interact with certain medications and supplements. For instance, it can bind to iron and reduce its absorption. As a result, people who take iron supplements should not take manganese at the same time. In addition, manganese can interact with calcium, so people taking calcium supplements should be aware of this potential interaction.
Manganese supplements
Manganese is an essential mineral that people often lack in their diet. It’s not uncommon for those who don’t eat many foods with manganese to develop a deficiency, but as long you’re eating enough of them they’ll be able to prevent related diseases by following healthy nutrition habits.
If you have a health problem that causes you to have difficulties digesting minerals, your doctor would most likely recommend taking manganese-rich or mineral-fortified foods or formulas.
People who are considering taking supplements to address osteoarthritis should be aware that some of these products can include high levels of manganese. While manganese is an essential mineral, it can be toxic in large amounts. For adults, the upper limit is 11 milligrams per day, and some supplement products can exceed this amount.
People with existing liver disease may be particularly vulnerable to the toxic effects of manganese, as their bodies may have difficulty getting rid of the mineral. Other people who should avoid manganese supplementation, or speak with a doctor first, include those with a history of anemia or alcoholism.
Types of Supplements
Manganese supplements are available in pill form or as powders that can be added to water or
Manganese supplements are available in pill form or as powders that can be added to water or other beverages. They are also available in topical formulations, which can be applied to the skin and sometimes included in multivitamin and mineral supplements.
There are a few different types of supplements available on the market. The most common form is manganese sulfate, which is a mineral salt. Manganese sulfate is often used to treat manganese deficiency. It is also available in a chelated form, which is easier for the body to absorb.
Manganese gluconate is another type of supplement, which is a manganese salt that is bound to glucose. Manganese amino acid chelates are a type of manganese supplement that is bound to amino acids. Chelated forms include manganese picolinate, aspartate, picolinate, fumarate, ascorbate, succinate, citrate, chelate, amino acid, and malate.
If your child needs a special nutrient to prevent deficiency, you can give them injections or liquids that contain this ingredient. You may also find it in supplements for people who suffer from osteoarthritis along with glucosamine and chondroitin sulfate; these are combined together so they work more effectively on the body’s system as opposed to trying each separately which helps reduce pain and inflammation.
Final Thoughts
Manganese is an essential mineral that is necessary for human health. It has a wide range of benefits, including aiding in the absorption of other minerals, promoting healthy brain function and helping to maintain strong bones.
Manganese deficiencies are rare, but can occur due to poor dietary choices or problems with digestion. The best way to ensure you’re getting enough manganese is by eating foods that contain it, such as leafy green vegetables, nuts and seeds.
Supplements are also available if needed. However, it’s important to speak with a doctor before taking them, as manganese can be toxic in high amounts.
FAQs
By NutriWins team
