Manganese properties & foods containing it

What is Manganese?

Manganese (Mn) is an essential trace element for our health. As it is not synthesized by our body, we get it through food and nutritional supplements. 

What properties does it have?

Manganese contributes to many processes in our body, such as the formation of bones, as well as the metabolism of cholesterol, carbohydrates, and the digestion of proteins. Manganese in combination with vitamin K contributes to wound healing. It is necessary for the normal functioning of the brain and fights free radicals. [1] [2] [3]

1. Bone health

Manganese contributes to bone growth, in particular, its co-administration with calcium, zinc and copper maintains bone density. It helps minimize bone loss, especially when it comes to postmenopausal women. [5]

2. Antioxidant 

Manganese, as an antioxidant, protects the body from free radicals, which can lead to damage to body cells. Therefore, in this way it can reduce the risk of disease. [6]

3. Reduction of inflammation

Because manganese is part of the antioxidant enzyme superoxide dismutase (SOD), it can fight inflammation. More specifically, the combination of manganese with the simultaneous use of glucosamine and chondroitin contributes to the reduction of osteoarthritis pain. [7]

4. Blood sugar regulation

Multiple studies have shown that people with a manganese deficiency can lead to glucose intolerance as it happens in people with diabetes. Manganese, since it is concentrated in the pancreas, can help with the proper secretion of insulin, thus also contributing to stable blood sugar levels. [8]

5. Brain health

Manganese actively participates in brain function. As a vasodilator, it increases blood flow and thus reduces the risk of strokes. Research has shown that people who experience seizures have lower levels of manganese in the body. [9]

6. Nutrients metabolism

Manganese participates in a set of chemical processes in our body, of which an important role is the digestion of proteins, but also the metabolism of carbohydrates and cholesterol. [10]

7. Reduce PMS symptoms

Taking manganese in parallel with calcium, research shows that it can reduce the appearance of premenstrual symptoms, such as anxiety, cramps, mood swings. [11]

8. Thyroid health

Manganese, among other things, participates in the production of thyroxine. Therefore, manganese deficiency could lead the body to hypothyroidism, causing hormonal imbalances. [12]

9. Wound healing & collagen production

Trace elements including manganese appear to be involved in wound healing. Also, manganese is important for the production of the amino acid proline which contributes to the formation of collagen. The combination of taking manganese, calcium and zinc seems to help with wound healing. However, it is suggested that more studies be conducted to prove this particular report. [13]

What foods are rich in manganese?

Manganese can be found in many foods, from whole grains to spices.

Indicatively, some of the most common foods in which we can detect an amount of manganese are [1] [4]:

• Shellfish: mussels, oysters
• Nuts: walnuts, hazelnuts, peanuts
• Oatmeal
• Whole grains: Brown rice, whole wheat bread, oats
• Legumes: beans, chickpeas, lentils
• Soy
• Green leafy vegetables: spinach, cabbage
• Fruits: Pineapple, blueberries
• Black tea
• Black pepper

Manganese deficiency

In general, manganese deficiency is quite rare. Manganese deficiency symptoms have not yet been established, however, manganese deficiency appears to be associated with:

• Bone problems
• Infertility
• Slow growth
• Impaired glucose tolerance
• Abnormal carbohydrate and fat metabolism

Thus, people who are likely to be at risk of manganese deficiency are those who have been diagnosed with diseases such as:

1. diabetes
2. epilepsy
3. osteoporosis
4. phenylketonuria
5. exocrine pancreatic insufficiency
6. Perthes disease
7. those undergoing hemodialysis

Therefore, in these cases too, a manganese test is often recommended.
Also, manganese absorption may be affected by iron-rich foods, as the two compete.[1] It is no coincidence that people with iron deficiency anemia often have elevated manganese levels.

Dosage

The recommended daily allowance of manganese suggested by the NIH is:

• For adult men: 2.3 mg/day
• For adult women: 1.8 mg/day
• For pregnant women: 2.0 mg/day
• For lactating women: 2.6 mg/day
• For children 1-3 years: 1.2 mg / day
• For children 4-8 years: 1.5 mg / day
• For girls 9-13 years: 1.6 mg/day
• For boys 9-13 years: 1.9 mg/day
• For girls 14-18 years: 1.6 mg/day
• For boys 14-18 years: 2.2 mg/day

The specific reports are for total intake through food and dietary supplements.
The recommended dosage should not exceed 11mg/day for adults over 19 years of age.

Side effects

Manganese can rarely cause side effects when taken as a dietary supplement. However, since it is a trace element, we should not forget that our body needs it in small amounts and overdose can have negative effects on the nervous system. [1] [4] [14]

It appears that inhaled manganese over a long period of time can lead to symptoms similar to Parkinson’s disease.

Toxicity can occur for people who work in steel mills or people with liver damage, such as cirrhosis of the liver. Isolated cases have also manifested manganese toxicity when they received contaminated water with unusually high amounts of manganese. Symptoms of toxicity are:

• Loss of appetite
• Headache
• Leg cramps
• Muscle stiffness
• Convulsions
• Irritability
• Hallucinations

Toxicity can also occur in people who receive intravenous manganese in very high amounts for long periods of time.

The occurrence of side effects and interactions with treatment is very likely when it comes to the administration of manganese through dietary supplements. Therefore, you should first consult a healthcare professional before using manganese.

Find at Vita4you.gr manganese supplements.