Benefits of Manganese
What is Manganese?
Manganese is an element produced naturally and an essential nutrient in human body. Though a high level of it is toxic, it is very much important to maintain a healthy life.
Its deficiency is rare to find because it produces in our body itself.
What does Manganese do?
Manganese is crucial for various functions in your body.
Your body contains several proteins called as enzymes and it helps to accelerate the chemical reactions in our body. Manganese is a vital component of several important enzymes in your body that produces carbohydrates, amino acids, and cholesterol.
Antioxidants work against harmful free radicals who are damaging your cells. A manganese-containing enzyme present in your cells works as the main detoxifier of free radicals.
Bone health and development
Manganese is useful for enzymes that enhance the strength of bone and cartilage.
Collagen formation is really needed to heal your wound. An enzyme contains manganese that provides an amino acid called proline. Proline is required to produce collagen in your skin cells.
What are the symptoms of a deficiency?
People suffering from manganese deficiency is very rare. Because it is found in many foods within our diet.
An individual having manganese deficiency could experience the following symptoms:
- poor bone growth or skeletal defects
- slow or impaired growth
- low fertility
- impaired glucose tolerance, a condition between normal glucose maintenance and diabetes
- abnormal metabolism of carbohydrate and fat
Because of not taking sufficient manganese in the diet is the main reason behind manganese deficiency. According to a review of the Institute of Medicine that healthy people not been observed having manganese deficiency.
Individuals with the following conditions could be at risk of lower-than-ideal manganese levels:
- exocrine pancreatic insufficiency (an inability to digest food because of a deficiency of digestive enzymes produced by the pancreas)
- people who are on hemodialysis
- children with Perthes disease (a rare condition where blood flow to the thighbone is disturbed)
- children with phenylketonuria (an inherited disorder in which blood levels of phenylalanine are increased)
How it’s diagnosed
It is diagnosed by a simple blood test and its level in your blood can be evaluated. You need to give blood to your doctor to perform the test.
According to Mayo Clinic Laboratories, the range of manganese in adults is between 4.7-18.3 nanograms per millilitre (ng/ml). While interpreting your result, use the reference ranges that are provided with your laboratory reports. If you are having any type of doubt, consult with your doctor.
How it’s treated
If you are having a manganese deficiency, your doctor will prescribe you manganese supplementation. They’ll also advise you to include more manganese-rich foods in your diet.
According to the Linus Pauling Institute, for men, the adequate daily intake is 2.3 milligrams per day and for women i.e. 1.8 milligrams per day.
What are the complications?
The effects of manganese deficiency have not been studied well in the case of humans. But its deficiency in animals can cause skeletal defects such as:
- curved spine
- shorter and thicker limbs
- enlarged joints
Furthermore, pregnant animals those had deficiency gave birth to offspring that had significant movement issues. These happened because of lack of coordination and stability.
Manganese rich foods
A few examples of manganese-rich foods are:
- nuts, such as almonds and pecans
- beans and legumes, for example, lima and pinto beans
- oatmeal and bran cereals
- whole wheat bread
- brown rice
- leafy green vegetables, such as spinach
- fruits, such as pineapple and acai
Benefits of Manganese
Manganese is a trace element of our body, which we need it in a small amount. It is necessary for the normal functioning of the brain, nervous system and many of our body’s enzyme systems. If our body stores about 20 mg of manganese in the kidneys, liver, pancreas, and bones, then we must get it from our diet.
It is an essential nutrient and can be found in seeds, whole grains, legumes, beans, nuts. Leafy green veggies as well as tea.
Here are the top 10 benefits of manganese :
1. Increase Bone Health in Combination with Other Nutrients
As we know previously that it is essential for bone health, including bone development and maintenance. Bone density can be increased when combined with vital nutrients like calcium, zinc, and copper. This is needed essentially in older people.
Many studies have shown that near about 50% of postmenopausal women and 25% of men aged 50 or above will suffer from osteoporosis, related to bone break. And taking manganese with calcium, zinc and copper help to reduce spinal cord bone loss.
Furthermore, the women suffered from weak bones take a supplement with these nutrients along with vitamin D, magnesium and boron to improve the bone mass.
Iron-rich foods or supplements lowers the absorption of manganese. Phosphorus and calcium may also reduce the holding capacity of manganese, but less amount compared with iron.
2. Strong Antioxidant Properties May decrease risk of Diseases
Manganese is a portion of the antioxidant enzyme superoxide dismutase (SOD), which is one of the crucial antioxidants in your body.
Antioxidants enable to protect against free radicals, which molecules can damage the cells of your body. Free radicals are the main reason behind aging, heart disease, and some cancers.
SOD decrease the negative effects of free radicals by converting into superoxide, one of the most dangerous free radicals- into smaller molecules those won’t damage the cells.
Some researchers have shown that low levels of SOD and poor antioxidant may play a vital role in heart disease risk than total cholesterol and triglycerides levels.
SOD was less active in individuals, who are suffered from rheumatoid arthritis than those individuals without this condition. That’s why scientists suggested intaking antioxidant nutrients, that may lessen generation of free radicals and improve antioxidant status. As manganese plays an important role in SOD activity, consumption of this mineral may help in reducing the risk of the diseases.
3. Helps decrease Inflammation, exactly in Combination with Glucosamine and Chondroitin
Because it is a part of the powerful antioxidant superoxide dismutase (SOD), it reduces inflammation. And it is considered as a therapeutic agent for the inflammatory disorder.
For reducing osteoarthritis pain, manganese combines with glucosamine and chondroitin. Osteoarthritis is a disease leading to the loss of cartilage and joint pain. Synovitis is another inflammation disease occurs in membrane inside the joints, which is an important driver of osteoarthritis.
In one study held in 93 number of people having osteoarthritis. And after 4 to 6 months, it had seen that 52% reported symptoms to get improved with taking manganese with glucosamine and chondroitin supplement.
But it will be effective for those people, who have minor osteoarthritis. Those having the serious condition don’t get that much improvement.
Another 16-week study specifically in men with chronic pain and degenerative joint disease demonstrated that the supplements help in decreasing inflammation, specifically in the knees.
4. Plays a vital Role in Blood Sugar Regulation
In regulating blood sugar level, manganese plays a vital role. In some animal species, its deficiency leads to glucose intolerance like diabetes. Individuals having diabetes have low manganese blood levels.
Studies are going on to determine low levels of manganese contribute to developing diabetes or if a diabetic condition can cause manganese levels to drop.
It is concentrated heavily in the pancreas and helps in the production of insulin, which removes sugar from our blood. Thus, manganese helps in the proper secretion of insulin and stabilizes blood sugar.
Another study has shown that people having diabetes have lower levels of the antioxidant enzyme manganese superoxide dismutase (MnSOD), which links low blood levels of manganese with blood sugar problems.
5. Connected to Lower Incidences of Epileptic Seizures
In adults over 35 years of age, stroke is the major cause of epilepsy. And if they are caused by the reduced flow of blood into your brain. Manganese helps enlarge veins to carry blood efficiently to tissues of the brain. That’s why it is known as the vasodilator. Enough manganese levels in your blood expand blood flow and reduce the risk of many health conditions like strokes.
Many studies suggest that those individuals having seizure disorders, they have lower manganese level.
However, it is unsure that whether seizures decrease levels of manganese in your body or low levels cause people to be more susceptible to convulsions.
6. Plays an important Role in the Metabolism of Nutrients
It activates several enzymes in metabolism and plays in many chemical processes in your body. It helps with protein and amino acid digestion, utilization, metabolism of cholesterol as well as carbohydrates. Manganese enables your body to utilize many vitamins such as choline, thiamine, vitamins C and E and ensures proper liver function.
Most importantly it considers as a helper in development, reproduction, energy production, immune response, and brain regulation.
7. May decrease PMS Symptoms in Combination with Calcium
As we know many women suffer from a variety of symptoms at certain times in their menstrual cycle. These may be anxiety, cramping, pain, mood swings, and even depression.
Previous research shows that taking a combination of calcium and manganese to improve premenstrual (PMS) symptoms.
One small research showed that those women having low blood levels of manganese experiences more pain, mood-related symptoms during their pre-menstruation period no matter how much calcium they are taking.
8.Prevent Your Brain Against Free Radicals and Improve Brain Function
Free radicals can damage brain cells in the neural pathway. So, it is important to prevent your brain against free radicals and improve your brain function.
Manganese is needed for healthy brain function and treats different nervous disorders. Because of its antioxidant properties, particularly its role in the function of superoxide dismutase (SOD) it can do that. This SOD protects against free radicals and improves the different functions of the brain.
Furthermore, manganese can bind to neurotransmitters and provoke faster or more efficient movement of electrical pulses throughout the whole body. Because of this also brain function can be improved.
Although manganese is necessary for the functioning of your brain. But it should be remembered that too much of manganese can provide a negative effect on your brain.
You may obtain excess manganese by having more than the tolerable upper intake limit (UL) of 11mg/day or by inhaling excess from the environment. This may lead to Parkinson’s disease-like symptoms such as tremors.
9.helps to increase Thyroid Health
Different enzymes, who are beneficial to your health, manganese is an essential cofactor for them. It helps these enzymes’ functions.
It also plays an important role to produce thyroxine, which is a vital hormone, essential for the normal function of your thyroid gland. It helps you maintain a proper appetite, metabolism, weight, and efficiency of organs.
As a result, manganese deficiency could lead to a hypothyroid condition, which may cause gaining of weight and hormone imbalances.
10. May helps Wound Healing by producing collagen
- Trace elements of our body such as manganese are important for the production of collagen, which is needed for wound healing.
- It is also required for producing amino acid proline, which is essential for the formation of collagen and wound healing in human skin cells.
- Early observations show that providing manganese, calcium, and zinc to chronic wounds for 12 weeks can improve the healing process.
Dosage and Sources
For manganese, there is no recommended dietary allowance (RDA). The adequate intake (AI) recommendation is 1.8-2.3 mg/ day. Depending on age children’s AI differs.
For adults having age 19 or above, their tolerable Upper Intake Level (UL) is 11 mg per day. Like zinc, selenium, copper, and iron, manganese is also regarded as heavy metal and too much consumption can be dangerous.
Manganese supplements are utilized to avoid deficiencies and to balance zinc and copper amount in our body. Normally it has taken by orally but can be given intravenously who are more deficient.
Manganese-rich foods include seeds, whole grains, legumes, beans, nuts, leafy green vegetables as well as tea.
The final quote
Manganese is one of the essential nutrients for many important functions of our body. Typically, most individuals can get enough manganese through their regular diet.
But in case you are concerned that you have manganese deficiency or if you are at risk for lower than optimal manganese levels, consult with your doctor about your concerns.