Manganese

Manganese is an important trace element that plays an essential role in many physiological processes in the human body.

Its significance for health is often underestimated, but manganese actively participates in the formation of bone tissue, reproductive processes, as well as in the metabolism of carbohydrates and amino acids. Additionally, manganese is necessary for the normal functioning of the brain and nervous system.

Manganese is present in many enzyme systems of the human body.

This element is actively involved in the detoxification process, helping to protect cells from damage by free radicals.

Manganese is involved in the formation of melanin. This pigment is responsible for the color of the skin, hair, and eyes, and manganese is necessary for its synthesis.

Health Benefits

Bone health. It participates in the formation of bone tissue and helps maintain its strength and structure.

Blood sugar levels. Studies show that it may help improve insulin sensitivity and regulate glucose.

Beneficial for the skin. Its antioxidant properties help protect the skin from damage caused by free radicals.

Daily Requirement and Sources of Intake

The daily requirement for manganese depends on a person’s age, sex, and health status.

On average, adults are recommended to obtain about 1.8-2.3 mg of manganese per day. However, during pregnancy and breastfeeding, the requirement may increase.

Sources of manganese include whole grains, nuts, seeds, tea, green vegetables, and fruits.

Bran, spinach, buckwheat, and cocoa powder are particularly rich in manganese.

With a balanced diet, a person usually receives the necessary amount of manganese; however, those on a keto diet should pay attention to including foods rich in this trace element in their diet.

Foods rich in manganese that are suitable for a keto diet include:

• Sea fish
• Nuts (such as almonds, walnuts)
• Seeds (such as pumpkin seeds, chia seeds)
• Leafy green vegetables (such as spinach)
• Avocado

Possible forms and their learnability

Nutrient forms are listed from best to worst:

Chelated forms of manganese. They include manganese compounds with amino acids, such as manganese bisglycinate. These forms have high bioavailability and are easily absorbed by the body.

Options on iHerb:

Solgar, Chelated Manganese, 100 Tablets (8 mg per Tablet)

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≈ $6.05

Bluebonnet Nutrition, Chelated Manganese, 10 mg, 90 Vegetable Capsules

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≈ $10.56

Manganese gluconate. Organic salt in which manganese is bound to gluconic acid. It has good bioavailability and is often used in dietary supplements.

Options on iHerb:

KAL, Zinc 50 Chelated, 90 Tablets

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≈ $6.23

Manganese sulfate. Inorganic form of manganese that has lower bioavailability compared to organic compounds.

Symptoms and Consequences of Deficiency

A deficiency of manganese in the human body can lead to various disorders. One of the first symptoms is a decrease in blood cholesterol levels, which may seem positive; however, this change can affect the overall health of the body.

There are also changes in blood sugar levels, which is especially important for people with diabetes.

Additional signs of manganese deficiency include: growth disorders, poor development of bone tissue and skeleton, as well as reproductive function issues.

In children, this can manifest as delayed growth and development.

It is important to note that manganese deficiency can lead to a weakened immune system, making the body more vulnerable to infections.

Potential Risks of Excess Intake

Excess manganese in the human body can lead to a range of undesirable effects, collectively known as “manganese poisoning.”

Exceeding the recommended levels of this element is particularly dangerous for the central nervous system and can cause symptoms similar to diseases such as Parkinson’s disease, including tremors, muscle rigidity, and difficulty in movement.

Long-term exposure to excess manganese can lead to increased fatigue, memory impairment, coordination disorders, and emotional instability.

Children are particularly vulnerable to excess manganese, which can result in slowed mental and physical development. Additionally, high levels of manganese can affect reproductive function, leading to reduced fertility in both men and women.

The toxic effect of manganese is usually associated with occupational exposure or environmental pollution, including drinking water.

Interesting Facts About Manganese

Discovered in 1774. Swedish chemist Georg Brandt was the first to isolate manganese in pure form, allowing the exploration of its properties and applications.

Steel production. It is one of the key alloying elements that improves the strength and durability of steel, as well as increases its resistance to corrosion.

Minerals in nature. The most common manganese minerals are pyrolusite and rhodonite, which contain it in various compounds.