The manganese deficiency can also lead to problems like arthritis, Osteoporosis, inflammation, etc.
According to the study, the stats in the United States suggests that 91 million people have arthritis, while 44 million people have Osteoporosis. The reason for these health conditions is stated a lower level of manganese.
Let us understand in detail.
What is Manganese?
Manganese is an essential nutrient required for the body to function. It helps the body balance hormones, nutrient absorption, bone mass formation, digestive enzyme production, and immune-system defense.
Though the human body cannot produce the mineral, it is present in bones, kidneys, liver, and pancreas. The nutrient can be obtained through our diet. Whole grains are considered the best natural source of manganese. It is present in food items like legumes, beans, sprouted grains, seeds and nuts, and some fruits and vegetables.
The role played by manganese for our body includes: [1]
- Metabolism of micronutrients
- Formation of connecting tissue and bones
- Facilitating Blood Clotting
- Helps in neurotransmitter synthesis
Manganese Benefits
It is a trace mineral required by our body. It has many health benefits that include:
Helps with Bone Health and Prevents Osteoporosis
It is an essential nutrient for bone health, development, and maintenance.
According to the research, manganese plays a positive role in overall bone health. It works in concert with other minerals and vitamins, zinc, copper, and calcium, to improve bone density. And thus, it further helps to prevent Osteoporosis.
Has Antioxidant Properties
It is high in antioxidants, as it is a part of the antioxidant enzyme superoxide dismutase (SOD) [2] that helps to reduce cell damage in your body.
The antioxidant helps with aging, and SOD especially helps fight the negative effect of free radicals by converting superoxide into small molecules. As a result, it will prevent cell damage.
Reduces PMS Symptoms
Many women face symptoms like cramps, pains, mood swings, and anxiety during their menstrual cycle. American Journal of Obstetrics and Gynecology study show that women with lower manganese level experienced more pain and mood swings [3].
Research studies show that a manganese-rich diet helps in reducing PMS symptoms. You can combine it with other nutrients like calcium for better results.
Helps with Diabetes
It helps in controlling and regulating blood sugar levels. It is present in pancreases that help in the production of insulin. Therefore, it can remove blood from your sugar, resulting in proper secretion of insulin and stabilizing sugar levels [4].
Some research also found that people with diabetes with a high manganese level were protected from harmful cholesterol levels.
Helps Maintain Cognitive Function
Manganese is present in synaptic vesicles within the brain, which works closely with brain neurons that control cognitive function.
Therefore, it’s deficiency can result in mental illness, learning disabilities, frequent mood changes, etc.
Supports Lung and Respiratory Health
Research shows that manganese can help people suffering from lung disorders like chronic obstructive pulmonary disease (COPD).
The minerals can reduce inflammation and oxidative stress. It produces SODs that are needed for lung healing.
The nutrient can be combined with minerals zinc and selenium for better results.
Helps Prevent Arthritis and Osteoarthritis
Research suggests that combining manganese and other supplements with chondroitin sulfate or glucosamine hydrochloride is one of the best and most natural treatments for arthritis.
Regular consumption of manganese through a normal diet can help in reducing inflammation in the joints and tissue. It also helps in reducing pain in the knees or lower back.
Help in Losing Weight
It can improve your metabolism and digestive enzymes and balance the hormones. Thus, it results in losing extra weight.
Faster Healing of Wounds
Studies have shown that healing has significantly increased. The wound heals faster when manganese, zinc, and calcium are combined for chronic injuries.
Helps in Balancing Iron Levels
Manganese and iron work best with each other. It helps store some amount of iron in the body and thus prevents anemia when the iron levels are low.
Epilepsy and Seizure
Some studies show that a lower level of manganese can result in seizure disorder. Therefore, it is essential to maintain the nutrient levels in the body to prevent neurological disorders.
Manganese Side Effects
Manganese is usually safe to consume for everyone. 11mg per day of consumption is considered safe for adults (though there is no specific recommended dosage).
A low nutrient level in the body can result in infertility, weakness, bone malformation, and seizures. At the same time, excess manganese can cause health problems, poor bone health, shaking, and tremors. It can also lead to a neurological disorder such as Parkinson’s disease.
A high level of manganese in children can impact neurodevelopment and poor cognitive performance.
Manganese Supplement
Manganese deficiency is uncommon, and no supplements are usually recommended [5].
Daily intake of it through food items is the best and safest way to prevent its deficiency than taking supplements.
You can consume this nutrient in many forms like:
Salt – Gluconate, and Sulfate
Chelates – Aspartate, Fumarate, Malate, Picolinate, Succinate, Citrate, Amino Acid Chelate
Tablets or Capsules – in multivitamin form along with other vitamins and minerals
It is also available in liquid or injectable forms
There is no standard dosage available for consumption. It depends on age and gender. However, as per USDA recommendation:
- 1-8 years children – 1.2 mg – 1.5 mg
- 9 – 18 years boys – 1.9 mg – 2.2 mg
- 9 – 18 years girls – 1.9 mg – 2.2 mg
- 19+ years men – 2.3 mg
- 19+ years women – 1.8 mg
Foods High in Manganese
Consuming it through diet is the best way to take it. Food items that are high in this nutrient are:
- Whole Grains
- Spinach
- Potato
- Raw pineapple and Juice
- Brown Rice
- Chick Peas
- Wheat and Oat Bran
- Bulgur wheat
- Beans (Pinto, Navy, Lima)
- Almonds
- Peanuts
- Pecans
- Hazelnuts
- Tea (green and black)
- Rye
- Buckwheat
For infants, breast milk, soy-based formula is the best source. Also, drinking water contains a small amount of nutrients.
Bottom Line
Manganese is a nutrient that is vital for our body. It helps for healthy metabolism, hormone production, cognitive functions, and bone health. You can get this nutrient from a regular diet. The food rich in manganese includes whole grains, beans, oats, bran, nuts, and seeds. And is usually safe to consume for everyone. Supplements in tablets and liquids are available for people with manganese deficiency. The recommended dose for adults for consuming supplements is between 1.8 mg and 2.3 mg/day.
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Erikson, K. M., & Aschner, M. (2019). Manganese: Its Role in Disease and Health. Metal ions in life sciences, 19, /books/9783110527872/9783110527872-016/9783110527872-016.xml. https://doi.org/10.1515/9783110527872-016
- Holley, A. K., Bakthavatchalu, V., Velez-Roman, J. M., & St Clair, D. K. (2011). Manganese superoxide dismutase: guardian of the powerhouse. International journal of molecular sciences, 12(10), 7114–7162. https://doi.org/10.3390/ijms12107114
- Penland, J. G., & Johnson, P. E. (1993). Dietary calcium and manganese effects on menstrual cycle symptoms. American journal of obstetrics and gynecology, 168(5), 1417–1423. https://doi.org/10.1016/s0002-9378(11)90775-3
- Korc, M., & Brannon, P. M. (1988). Regulation of Pancreatic Exocrine Function by Manganese. Trace Elements in Man and Animals 6, 43–47. https://doi.org/10.1007/978-1-4613-0723-5_15
- Evans, G. R., & Masullo, L. N. (2022). Manganese Toxicity. In StatPearls. StatPearls Publishing.
