Manganese
Summary
Manganese (WatSol) [DV ~ 3.8mg) {Half Life = 6 Days} Helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function. ‘Manganism’, or the toxicity of manganese, can lead to Parkinson’s like symptoms and is often caused by exposure to manganese dust or toxins, usually through the inhalation of welding fumes.
Manganese is an essential trace mineral that plays a critical role in various physiological processes in the human body. While it is required in small amounts, its presence is vital for maintaining overall health and well-being.
Functions in the Body
Antioxidant Defense: Manganese is a key component of the antioxidant enzyme superoxide dismutase (MnSOD). This enzyme helps neutralize free radicals, thereby protecting cells from oxidative damage, which is linked to aging and various diseases.
Bone Health: Manganese is crucial for bone formation. It helps in the synthesis of bone cartilage and bone collagen, enhancing bone strength and density. Adequate manganese levels can help prevent bone disorders such as osteoporosis.
Metabolism: This mineral plays an essential role in the metabolism of carbohydrates, amino acids, and cholesterol. It acts as a cofactor for various enzymes involved in these metabolic pathways, facilitating energy production and nutrient assimilation.
Wound Healing: Manganese aids in the formation of collagen, a protein necessary for wound healing. It also contributes to the activation of enzymes involved in tissue repair.
Brain Function: Manganese is involved in neurotransmitter synthesis and brain function. It helps in the regulation of cognitive functions, nerve conduction, and overall brain health.
Dietary Sources
Manganese is found in various foods, particularly in plant-based sources. Some rich sources include:
Whole Grains: Brown rice, oats, and whole wheat.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and pumpkin seeds.
Leafy Greens: Spinach, kale, and other leafy vegetables.
Legumes: Lentils, beans, and peas.
Fruits: Pineapples, strawberries, and bananas.
Tea: Both black and green teas are good sources of manganese.
Recommended Daily Intake
The recommended daily intake of manganese varies by age, gender, and life stage:
Adult Men: 2.3 mg/day
Adult Women: 1.8 mg/day
Pregnant Women: 2.0 mg/day
Breastfeeding Women: 2.6 mg/day
Deficiency and Toxicity
Deficiency: Manganese deficiency is rare but can lead to several health issues, including:
Bone malformation and weakness
Impaired growth and reproductive functions
Glucose intolerance
Skin issues and impaired wound healing
Toxicity: While manganese is essential, excessive intake can be harmful. Manganese toxicity is more common from environmental exposure (e.g., inhaling manganese dust) than from dietary sources. Symptoms of toxicity include:
Neurological problems similar to Parkinson's disease
Cognitive and psychological issues
Muscle spasms and tremors
Manganese is a vital trace mineral necessary for numerous biological functions, from antioxidant defense to bone health and metabolism. A balanced diet rich in whole grains, nuts, seeds, leafy greens, and fruits can help ensure adequate intake of this essential nutrient, supporting overall health and preventing deficiencies. However, maintaining appropriate levels is crucial, as both deficiency and excessive intake can lead to health problems.
Below, you'll discover foods with the highest concentrations of Manganese. Remember to consume them in moderation, as excessive intake of any nutrient can have adverse effects on your health.
High Maganese Foods (from highest to lowest, per 100 grams)
Turmeric (19.8mg)
Cinnamon (17.5mg)
Black Pepper (12.8mg)
Spearmint (11.5mg)
Parsley (9.8mg)
Bay Leaves (8.2mg)
Poppy Seeds (6.7mg)
Coriander (6.4mg)
Hazelnuts (5.8mg)
Oregano (5mg)
Pine Nuts (4.3mg)
Macadamias (4.1mg)
Oats (4mg)
Pecans (3.9mg)
Walnuts (3.4mg)
Chia Seeds (2.7mg)
Sesame Seeds (2.5mg)
Sourdough Bread (2.5mg)
Almonds (2.2mg)
Wholegrain Bread (2.2mg)
Cayenne Pepper (2mg)
Dark Chocolate [95%] (1.9mg)
Sun-Dried Tomatoes (1.8mg)
Garlic (1.7mg)
Thyme (1.7mg)
Cashews (1.7mg)
Wholegrain Pasta (1.6mg)
Chives (1.4mg)
References
Bcps, R. P. P. B. B. (2023, July 19). What manganese does for the body and how to get enough. Verywell Health. https://www.verywellhealth.com/manganese-uses-side-effects-dosge-storage-7508593
Familiprix. (n.d.). Manganese – Vitamins and natural products – Familiprix. https://www.familiprix.com/en/natural-products/manganese
Ld, A. G. M. R. C. (2023, July 20). 10 Evidence-Based Benefits of Manganese. Healthline. https://www.healthline.com/nutrition/manganese-benefits
Manganese. (n.d.). Mount Sinai Health System. https://www.mountsinai.org/health-library/supplement/manganese#:~:text=Manganese%20helps%20the%20body%20form,normal%20brain%20and%20nerve%20function.
MANGANESE: Overview, uses, side effects, precautions, interactions, dosing and reviews. (n.d.). https://www.webmd.com/vitamins/ai/ingredientmono-182/manganese
Seladi-Schulman, J., PhD. (2018, August 16). Manganese deficiency. Healthline. https://www.healthline.com/health/manganese-deficiency