Manganese
What is Manganese?
Manganese is an essential trace mineral that plays a critical role in many bodily functions.
It is found naturally in many foods, particularly in nuts, seeds, whole grains, and leafy green vegetables.
While the body only needs small amounts of manganese, it's vital for overall health, supporting enzymatic reactions and helping with nutrient absorption.
What does Manganese do in our body?
Manganese supports bone health by contributing to bone formation and mineral density.
It aids in the metabolism of carbohydrates, fats, and proteins.
Manganese plays a key role in the production of connective tissue and collagen, which is important for wound healing.
It functions as an antioxidant, helping protect cells from oxidative stress and free radical damage.
Manganese is involved in the regulation of blood sugar levels and may help reduce the risk of diabetes.
It supports proper brain function and is critical for the synthesis of neurotransmitters.
Major Warning Signs of Manganese Deficiency
Impaired growth in children or delayed bone development.
Weakness or general fatigue, as manganese plays a role in energy production.
Frequent dizziness or lack of balance due to manganese’s involvement in brain function and equilibrium.
Other Deficiency Symptoms of Manganese
Poor wound healing due to reduced collagen formation.
Joint pain or stiffness, as manganese is involved in cartilage production.
Increased susceptibility to oxidative stress, leading to more frequent illnesses.
Irregular blood sugar levels, sometimes leading to insulin resistance.
Manganese Deficiency in the Immune System
Reduced immune response due to impaired antioxidant activity, making the body more vulnerable to infections.
Increased inflammation, as manganese plays a role in modulating the body’s immune reactions.
Manganese Deficiency in the Cardiovascular System
May contribute to heart conditions, as manganese is important for maintaining healthy cholesterol levels.
A deficiency could potentially increase the risk of oxidative stress on blood vessels, leading to heart disease.
Manganese Deficiency in the Integumentary System (Skin, Hair, Nails)
Dry, flaky skin or slower wound healing due to reduced collagen synthesis.
Hair thinning or loss, as manganese supports healthy hair growth and repair.
Brittle nails due to poor connective tissue formation.
Manganese Deficiency in the Lymphatic System
Manganese deficiency may impair lymph flow due to poor connective tissue and vessel integrity.
Sluggish detoxification processes, as manganese is involved in the body's natural detox pathways.
Manganese Deficiency in the Endocrine System
Disruption of hormone synthesis, especially those related to metabolism like insulin.
May interfere with thyroid function as manganese is important in the conversion of thyroid hormones.
Manganese Deficiency in the Muscular System
Muscle weakness or cramps, as manganese plays a role in energy production in muscle cells.
Increased risk of muscle spasms or tremors.
Manganese Deficiency in the Digestive System
Poor nutrient absorption due to manganese’s role in digestive enzyme production.
Possible gastrointestinal issues like bloating or constipation.
Manganese Deficiency in the Nervous System
Impaired cognitive function, memory loss, or difficulty concentrating.
Increased risk of neurological disorders, as manganese helps in the production of neurotransmitters.
Coordination issues or tremors due to manganese’s role in brain function.
Manganese Deficiency in the Skeletal System
Increased risk of osteoporosis or weak bones, as manganese is essential for bone density.
Joint issues or stiffness, as it is involved in the formation of cartilage and synovial fluid.
Manganese Deficiency in the Thyroid Pathway
Sluggish thyroid function, leading to symptoms of hypothyroidism such as fatigue and weight gain.
Manganese is a cofactor in thyroid hormone production, so a deficiency can disrupt normal metabolic rates.
Manganese Deficiency in the Liver
Reduced ability to detoxify the body, as manganese is needed for liver enzymes that help neutralize toxins.
Increased risk of liver inflammation or oxidative stress.
Causes of Manganese Deficiency
Poor dietary intake, especially in diets lacking whole grains, nuts, and leafy vegetables.
Excessive consumption of alcohol, which can deplete manganese levels.
Overconsumption of iron or calcium supplements, as they can interfere with manganese absorption.
Physical Ailments Requiring more Manganese
Osteoarthritis, as manganese helps maintain joint health and cartilage integrity.
Chronic fatigue syndrome or general fatigue, due to manganese's role in energy metabolism.
Wound healing support for cuts or surgeries, as manganese aids in collagen formation.
Medications that Deplete Manganese
Antibiotics may reduce manganese absorption.
Antacids and other medications that affect stomach acidity can interfere with manganese bioavailability.
Oral contraceptives have been shown to deplete certain minerals, including manganese, over time.
Natural Supplements that Deplete Manganese
High doses of calcium, magnesium, or zinc supplements can interfere with manganese absorption.
Heavy Metals that Deplete Manganese
Excessive exposure to lead or cadmium can compete with manganese in the body, leading to a deficiency.
Mercury exposure may also reduce manganese levels.
Testing for Manganese
Blood tests can measure manganese levels, although it’s usually assessed alongside other minerals.
Hair analysis may also be used to detect long-term manganese status in the body.
Daily Requirements of Manganese
The recommended daily intake of manganese for adults is around 1.8 to 2.3 mg.
Pregnant and breastfeeding women may require slightly higher amounts.
Co-Factors Required for Manganese Absorption
Vitamin C and B vitamins can help enhance manganese absorption.
A balanced intake of zinc and copper helps maintain proper manganese balance in the body.
Foods High in Manganese
Nuts and seeds (like almonds, hazelnuts, and sunflower seeds).
Whole grains (such as brown rice, quinoa, and oats).
Leafy green vegetables (spinach, kale, and collard greens).
Legumes (lentils, chickpeas, and beans).
Pineapple, tea, and shellfish also contain notable amounts of manganese.
Things that affect the amount of Manganese in our food
Soil quality plays a big role in how much manganese is in plant-based foods.
Processing and refining of grains can strip away manganese-rich layers.
Cooking methods, such as boiling, may reduce the manganese content in foods.
Other Random Information about Manganese
Manganese is critical in the formation of superoxide dismutase (SOD), a powerful antioxidant enzyme in the body.
Excessive manganese, usually from supplements, can lead to toxicity, though this is rare from dietary sources.
Manganese toxicity may occur in individuals exposed to high levels in certain industrial jobs, such as welding.
Final Thoughts…
Unless you have one of the issues requiring higher amounts of manganese or you follow a carnivore diet, you likely get all of your requirements from food.
