Manganese – Why Our Body Needs This Mineral and Where to Get It

The human body is extremely complex as it requires a variety of nutrients to function properly. Some of these substances are present in our body in larger quantities, and others in smaller quantities. This does not mean that the latter are less important. This is also the case with manganese, a mineral that we need in very small amounts, but which has well-defined functions.

What is manganese? It is a nutrient, a trace element or mineral that we need in small quantities in the body. It is very important in certain biochemical processes, primarily supporting the immune system.

In the article below, we will learn more about the role of manganese, where it is found, and what its benefits are for our health. We will also see what the best food sources are for obtaining it.

Manganese – Definition and its Role in the Body

Manganese is an element that our body needs in small quantities. Due to this latter characteristic, we might think that its role is not an important one. However, manganese is essential for the proper functioning of the immune system, more precisely in its biochemical reactions. It is predominantly synthesized in the liver, bones, kidneys, endocrine glands, and pancreas. Therefore, its roles in the body are numerous.

The Role of Manganese in our Body

Manganese is part of mitochondrial enzymes, activating other enzymes in this process. This element also helps in the formation of connective and bone tissues. Other important roles of manganese include:

• metabolizing fats, proteins, and carbohydrates;
• providing nutrients for brain cells, supporting the health of the central and peripheral nervous systems;
• facilitating fat digestion;
• ensuring the proper functioning of reproductive organs and mammary glands.

In addition to these, adequate intake of manganese in the body also helps to:

• regulate communication between cells, acting as an electrolyte;
• the antioxidant process that combats free radicals;
• breaking down amino acids and cholesterol in the blood;
• repairing damaged tissues;
• maintaining the secretory function of sex hormones;
• proper growth and development of bones that form the skeletal structure;
• absorption of vitamins B1 and E;
• calcium metabolism;
• blood sugar regulation;
• reducing inflammation in the body.

Although the organs mentioned above store only small amounts of manganese, adequate intake is necessary to fulfill all its functions. Manganese can be obtained from various foods as well as from dietary supplements.

Regarding foods rich in manganese, aronia is one of the most well-known. Aronia juice is also rich in vitamins, minerals, and antioxidants, including manganese. It has beneficial effects on the immune system, brain, and nervous system, also helping to lower cholesterol and regulate blood sugar. Introducing aronia juice into your diet can provide a nutritional boost, offering numerous health benefits, as well as essential nutrients like manganese.

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The Required Amount of Manganese for the Body

Our body needs manganese in very small amounts, but how exactly? Approximately 20 mg, which is the amount stored by the kidneys, bones, liver, and pancreas. Due to imbalances, it can decrease, thus requiring supplementation. The maximum dose can reach up to 11 milligrams.

For children, the required amount is determined by age, as follows:

• for children aged 1 to 3 years, the maximum dose is 2 mg per day;
• for children aged 4 to 8 years, the recommended maximum dose is 3 mg per day;
• for children aged 9 to 13 years, a dose of 6 mg per day is recommended;
• for adolescents aged 14 to 18 years (including pregnant and breastfeeding women), the recommended maximum dose is 9 mg per day.

Where is manganese found? The main sources are various foods, but it can also be obtained from dietary supplements to balance zinc and copper levels in the body.

Where is Manganese Found?

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Manganese can be obtained from several sources, with food being one of the most important. These include green leafy vegetables, as well as fruits.

Water is also an important source of manganese, but it can also be a cause of excess of this trace element.

Foods Containing Manganese

There are several foods rich in manganese, among which the best known are:

• green leafy vegetables, such as spinach, lettuce, parsley, celery, and seaweed;
• brown rice;
• coconut;
• almonds;
• hazelnuts.

In addition to these, other sources of manganese are also the following vegetables:

• beets;
• peas;
• leeks;
• carrots.

Where else is manganese found naturally? In fruits such as tropical fruits, including bananas, figs, and kiwi.

Also, this element can be obtained from:

• strawberries;
• pineapple;
• blackberries;
• raspberries;
• grapes;
• avocado.

Other foods that contain manganese are oats, barley, buckwheat, whole grains, mint, garlic, cloves, tofu, turmeric, and mustard. Regarding meat products, manganese is found in organs such as the brain and liver.

Manganese and Other Sources from Which We Can Assimilate It

Besides fruits and vegetables, water is one of the most readily available sources of manganese for the body. Naturally, this mineral is found in:

• rocks;
• soil;
• groundwater;
• surface water.

For it to be consumed, water must not have a content higher than 0.05 milligrams per liter, according to the law. That is why it is treated to be drinkable. Any higher concentration will give the liquid a brownish-red taste, smell, and color. Therefore, water sources must be chosen carefully, especially for children and pregnant women.

On the other hand, the lack of manganese in the body is compensated through supplements. These are prescribed for two reasons:

1. to reduce the deficiency of the mineral in the body;
2. to balance the level of zinc and copper in the body.

When administered as a supplement, manganese can be taken in tablet form, but also intravenously, if the deficiency is very high. However, excessive consumption of manganese is not beneficial, so its level must be optimal.

Manganese – Deficiency and Excess in the Body

An adult needs about 2 mg of manganese per day, which can be obtained without problems through a balanced diet. Therefore, its lack in the body is quite rare. However, there are exceptions, as throughout life, we can face both deficiencies and excesses of this mineral in the body.

How Manganese Deficiency Manifests in the Body

The most common cases of manganese deficiency are those in which it is neutralized by large amounts of potassium, calcium, or zinc in the body. When our body does not receive enough manganese, we may experience the following symptoms:

• muscle weakness;
• abdominal cramps, especially in women;
• mood swings;
• skin rashes;
• weight loss.

Given that the symptoms can be common to other conditions, it is advisable to undergo a set of tests to determine their cause.

Manganese deficiency in the body can have quite serious consequences, including favoring the following diseases:

• infertility;
• diabetes;
• arthritis;
• osteoporosis;
• increased cholesterol levels in the body.

On the other hand, manganese poisoning is equally harmful.

Excess Manganese in the Body

Manganese poisoning usually occurs when it is inhaled. Being a mineral used in mining operations, it can enter the air where, combined with dust, it affects exposed individuals. Most often, mine workers can suffer from manganese excess. It can also be ingested from water that contains it in very large quantities.

The greatest danger of excess manganese in the body are the neurological disorders it causes. Poisoning can lead to the following symptoms:

• fever;
• chills;
• myalgia;
• headache;
• agitation;
• deficiencies in speech, gait, and hearing;
• hallucinations;
• tremors;
• facial stiffness.

Excess manganese in the body has also been associated with diseases such as Parkinson’s, schizophrenia, and hypertension. In children, the inability to absorb this mineral can lead to severe scoliosis.

Benefits of Manganese for the Body

Manganese has quite a few benefits for the body. Besides its role in contributing to the balance of the immune system, it also helps in preventing certain health problems. This trace element works best in combination with other nutrients. Depending on them, its contribution to our health becomes very important.

Benefits of Manganese in Combination with Other Nutrients for the Skeletal System

Manganese is essential for our bone health from the earliest ages. It contributes to the development of the skeletal system, as well as to its maintenance. To truly enjoy its benefits, manganese must be combined with vitamins D, calcium, zinc, and copper. Together, they support bone mineral density, a very important aspect for the elderly and for women prone to osteoporosis.

Beneficial Influence of Manganese on Diabetics

Currently, diabetes is one of the most common human ailments. Studies show that people with diabetes mellitus have low levels of manganese in their bodies. However, it is not clear whether diabetes causes this manganese deficiency. The pancreas, an organ in which a large amount of manganese is found, plays a crucial role in the proper secretion of insulin.

Manganese Can Help Reduce Inflammation in the Body

One of the benefits of manganese is its antioxidant role. Thus, it can help reduce inflammation in the body when combined with glucosamine and chondroitin. In fact, the latter two elements are known for their beneficial effects on the skeletal system. Together, they can reduce joint pain caused by arthritis.

The Role and Benefits of Manganese in Metabolism

The main role of manganese is to regulate the chemical processes responsible for the body’s metabolic function. Specifically, it helps the body process vitamins C and E, choline, and thiamine, supporting proper liver function. Also for metabolism, this element contributes to digestion and the correct use of proteins and amino acids by organs. Additionally, a correct manganese level will help keep cholesterol and carbohydrates under control.

Manganese Contributes to Brain Health

Manganese plays an essential role in the proper functioning of the brain, as well as in treating certain disorders. One of the most common is epilepsy. An optimal level of this mineral in the body can reduce epileptic seizures that often occur after strokes. From this perspective, manganese is a vasodilator that helps increase blood flow and the correct transport of blood to the brain. In addition, manganese has antioxidant properties, protecting against free radicals that destroy brain cells.

Manganese Helps the Thyroid Gland Function Correctly

The thyroid gland has several roles in the body. It produces thyroxine, which helps maintain a good weight and efficient organ function. Manganese is also involved in certain enzymatic processes, including the production of thyroxine. Its deficiency leads to diseases such as hypothyroidism, which affects women more.

Also for women, manganese plays an important role in reducing the symptoms of premenstrual syndrome. It is used as a natural remedy for abdominal cramps, as well as mood swings.

Although supplements are an option, consuming foods rich in manganese remains one of the most effective ways to obtain all the benefits of this mineral.

In conclusion, manganese, although a mineral found in minute quantities in the body, has many functions. Among them, it is responsible for certain metabolic processes and brain health. Where is manganese found? Foods are the best sources to obtain it, with green leafy vegetables being among the richest in this trace element.

Both its deficiency and excess in the body can lead to serious disorders, negating its health benefits. Among the latter are support for the skeletal and nervous systems, as well as the stimulation of functions such as that of the thyroid gland.

References:

https://www.ncbi.nlm.nih.gov/books/NBK222332/

https://pubmed.ncbi.nlm.nih.gov/8027856/

https://www.mountsinai.org/health-library/supplement/manganese

https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/

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