13 Amazing Benefits of Manganese

Some of the health benefits of manganese include its contribution to healthy bone structure, bone metabolism, and helping to create essential enzymes for building bones. It also acts as a co-enzyme to assist metabolic activity in the human body. Apart from these, there are other health benefits of manganese including the formation of connective tissues, absorption of calcium, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, and metabolism of fats and carbohydrates.

Manganese is a naturally occurring mineral in our bodies in very small amounts. Manganese is an actual component of manganese superoxide dismutase enzyme. It is a powerful antioxidant that seeks out the free radicals in the human body and neutralizes these damaging particles, thereby preventing many of the potential dangers they cause.

The body may contain, at most, 20 mg of manganese, which is concentrated in our kidneys, pancreas, liver, and bones. Manganese is very important for the normal functioning of the brain and proper activity of our nervous system throughout the body. As far as research can tell, it is an essential trace mineral for every form of life.

Deficiency Symptoms of Manganese

The symptoms of manganese deficiency include high blood pressure, heart ailments, muscular contraction, bone malformation, high cholesterol, poor eyesight, hearing trouble, severe memory loss, shivers, and tremors. Even though some medical experts argue that manganese deficiency is quite rare, more than 35 % of the world population is possibly deficient. Poor dietary habits are the leading cause of such deficiencies.

In some cases, calcium and iron are believed to interfere with the appropriate use of manganese in the human body. Eye problems, sweating, fast heartbeats, weakness, and severe cramps may be some of the deficiency symptoms. Severe deficiency may cause infertility in women, pancreatic damage, heart problems, and osteoporosis.

Important Sources of Manganese

The most important sources of manganese are raspberries, pineapples, garlic, grapes, beetroot, green beans, rice, peppermint, oats, nuts, watercress, mustard greens, strawberries, blackberries, tropical fruits, lettuce, spinach, molasses, cloves, turmeric, leeks, tofu, whole wheat, bananas, cucumbers, kiwis, figs and carrots. The best sources of naturally abundant manganese are green vegetables, brown rice, coconuts, almonds, and hazelnuts since they maximize the absorption of this important mineral.

Health Benefits of Manganese

The health benefits of manganese lead to overall wellness in a variety of ways. Here is a list of the most significant benefits that have been researched:

Healthy Bones

Manganese is essential for proper growth of human bone structure. It is a very effective mineral in aiding the increase of the mineral density of spinal bone. This is very useful for post-menopausal women. Many women suffer from manganese deficiency after they go through menopause, so increasing the amount of trace minerals that women consume is an important factor in preventing fractures. Although research is yet to consistently prove that manganese can prevent osteoporosis, it is believed to be one of the contributing factors that slow down the progress of that debilitating disease.

Prevents Diseases

Due to the antioxidant properties of manganese, the health benefits of manganese include a special function of monitoring the activity of free radicals in human body. These free radicals are capable of damaging human cells and causing cancer and other devastating diseases, so adding manganese supplements or food rich in this mineral is a very good choice, particularly if you have other risk factors for various diseases.

Controls Sugar Level

Manganese has also exhibited efficiency in controlling the level of sugar in the human blood. This may further prevent the occurrence of certain diseases like diabetes. To control the level of sugar in the blood, manganese normalizes insulin synthesis and secretion, and the unpredictable drops in blood sugar can be better regulated, providing a more normal and functional life for diabetics.

Prevents Epileptic Seizures

Low levels of manganese can act as a trigger for epileptic seizures. Manganese supplements can aid in controlling the possibility of these seizures. The exact mechanism for this is not fully understood, but manganese has been shown to act as a vasodilator in various studies, and there are some researchers who believe that this is the key to the anti-epileptic quality.

Boosts Metabolism

Regulation of the body’s metabolism is one of the vital functions of manganese. Manganese-activated enzymes help in the metabolism of cholesterol, amino acids, and carbohydrates. It is also important for the metabolism of Vitamins like Vitamin E and Vitamin B1. Furthermore, it helps the liver function properly and run smoothly. It is an essential part of the metabolism of glutamine and is the most abundant amino acid in the body and a key part of DNA polymerase.

Reduces Inflammation

Manganese is a widely known remedy for sprains as well as inflammation as it helps in increasing the level of superoxide dismutase. This increased level is due to the antioxidant properties of the mineral. Superoxide dismutase, also known as SOD, is normally found at very low levels in patients with arthritis. SOD has anti-inflammatory qualities which arthritis sufferers desperately need, so adding manganese back into the body to increase synthesis and the function of SOD have been connected with a decrease in symptoms of this condition, according to various studies.

Prevents Osteoporosis

Manganese supplements are connected to the relief of osteoporosis and osteoarthritis syndrome because it is an essential mineral that has been proven to add to bone density and overall mineral density. However, as an individual element in the creation and repair of bones, studies are still somewhat lacking. In human testing, at least, most bone health research is done with a complete panel of trace minerals, not just manganese. Further studies have to be done on the specific roles and mechanisms of manganese on the body.

Alleviates PMS Syndrome

It is an unfortunate but unavoidable fact that many women suffer from premenstrual syndrome (PMS). In these monthly situations, manganese helps to alleviate the mood swings, headaches, depression, and irritability to a considerable extent. Studies have shown a connection between low levels of various trace minerals, including manganese, in women who suffered from particularly severe PMS symptoms, so supplementation is recommended. That being said, the impact of manganese on the hormonal function of the body can be quite noticeable, so speak with a doctor before using manganese supplementation to help with PMS, since it is heavily connected to hormones.

Improves Thyroid Health

Manganese is an important co-factor for many different enzymes, and it is an essential component of thyroxine, arguably the premenstrual syndrome (PMS) hormone in the thyroid gland. Proper functioning of the thyroid gland and its hormonal synthesis benefits a wide variety of health issues in the body, including weight loss, appetite, metabolism, and organ system efficiency.
manganese

Boosts Vitamin Absorption

Manganese helps absorb vital vitamins like vitamin B and E and minerals like magnesium. This is due to the role of manganese in the enzymatic reactions that are required to absorb and utilize vitamins taken in from food. Manganese is one of the most versatile co-factors for enzymatic reactions, and if there is a risk of having a deficiency in certain vitamins, then be sure to increase levels of manganese, as long as they are still within safe and non-toxic levels.

Improves Cognitive Function

Manganese is essential for the healthy functioning of the brain and it is also used to treat specific nervous disorders. This is most likely due to the superoxide dismutase, which scavenges free radicals throughout the body, including the neural pathways. Oxidation byproducts like free radicals are everywhere in the body, and the brain can be negatively affected just as easily as other parts of the body, therefore powerful antioxidants like SOD are required. Apart from its antioxidant role, manganese can also bind with neurotransmitters and stimulate faster or more efficient transmission of electrical impulses throughout the body, in effect, speeding up the cognitive function.

Regulates Glucose Metabolism

Manganese aids in regulating glucose metabolism in the human body. This is one of the most important health benefits of manganese to provide proper resources to different body parts, which increases energy and functional efficiency. Also, when glucose is properly absorbed and utilized by organ systems and muscles, there is less chance of excess buildup, which is dangerous for patients with diabetics. Proper management of diabetes is definitely aided by proper manganese levels in the body.

Improves Digestion

Manganese is a mineral, which is helpful in maintaining the functioning of the digestive tract. This further improves the absorption of fat in the process of digestion, and also reduces issues like constipation and bowel discomfort. Manganese is also important in terms of efficient food utilization and the transformation into usable energy.

Few Words of Warning: Manganese is one of the only three toxic trace minerals in the human body, which means that we cannot have too little or too much. Be sure to never overdo on manganese supplementation, because it can lead to a wide array of very dangerous conditions and diseases, some of which are fatal. Manganese overdose can lead to similar symptoms to that of Parkinson’s disease, or the disease itself. Also, for those with liver conditions, be careful not to take in too much manganese, since the liver will have trouble getting rid of it, which can lead to psychosis, mental disorders, and tremors/spasms. Finally, if you have anemia, your body tries to absorb as much manganese as possible, which can be dangerous, so monitor your intake closely.

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18 comments in this artcle's discussion

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Another extremely important issue concerning manganese is Lyme Disease. It has been only very recently discovered that the Lyme Disease bacteria, named borrelia, actually feeds on manganese instead of iron, which is what bacteria normally prefer, thus making Lyme Disease a definite weirdo in the microbial world.

Also, regarding Lyme Disease and manganese, I believe it was a Japanese research team that also discovered that the over-the-counter antihistamine Claritin, of all things, somehow selectively blocks the borrelia bacteria from being able to absorb manganese.

Another excellent source of manganese is palm tree hearts. Unfortunately it kills the palm tree... but when you have them growing in your back yard as small trees.. and I don't want all of them there... I just cut one down (about a foot tall)... and remove the inner core and chomp down! It is tender... and YUMMI!!!.... and the flavor is sort of a cross between celery and articoke and a little something else I can't quite discribe... but very tasty... though it is a mild flavor... it is really good! It almost has a buttery flavor. Actually I enjoy it way more than both celery and articoke. Once you taste a freshly harvested palm heart... you will crave it here after. THEY'RE
DELICIOUS!!!:)

You left out wild blueberries, which are an excellent source of manganese. Also, it's important to note that vitamins and minerals obtained from TRULY WHOLE FOODS (not foods fortified, or (ick) pills) are strategically used by the body. Many vitamins and minerals which could be "toxic" at upper levels when taken by supplements--- are NOT toxic when that vitamin or mineral comes from REAL FOOD. Example, Vitamin A - you take a multivitamin that's packed with it and then you eat a lot of Vitamin A rich food, --- well, you could run into some problems. Another example which actually contradicts what I just said--- eat too many carrots and your skin really will turn orange. I have seen it. I enjoy a whole-food, plant-based eating lifestyle, and I often make myself a wild blueberry protein smoothie in my Vitamix blender. I use a cup of nut milk (unsweetened coconut milk)--but any nut milk works fine too. Then I add ONE FULL CUP of frozen wild blueberries (I prefer the Whole Foods store brand 365---because they're organic and comfortably affordable), then I plop in a scoop of vanilla, raw protein powder (either Vega brand or Garden of Life), plus I add fresh blackberries----let me tell ya peeps--- that is ONE SUPER DELICIOUS shake. It is NATURALLY sweet, so if you're craving "something sweet" make this antioxidant rich shake, your body will LOVE you for it. Uh, by the way, I'm not just blowing smoke, I am just about ready to earn my Bachelor of Science in health and nutrition. The body is truly an amazing wonder, and when given the proper foods--- is capable of some amazing health and healing. I do NOT remember who said this.. or where I read it, otherwise I would properly attribute the person.. but I remember the words which have truly stuck with me. ".. with each morsel of food we put in our mouths.. we are either feeding cancer or fighting it." That is one helluva powerful statement and I will never forget it.

Don't forget that vitamin A is synergistic with Magnesium, and Manganese. New study " Is Diabetes a vitamin A deficiency?" I believe so. Not high levels, but the combo of vitamin A, with foods good in Magnesium, and Manganese. Works on my IR horse!!!

Sources of Manganese

The most important sources of manganese are raspberries, pineapples, garlic, grapes, beetroot, green beans, rice, peppermint, oats, nuts, watercress, mustard greens, strawberries, blackberries, tropical fruits, lettuce, spinach, molasses, cloves, turmeric, leeks, tofu, whole wheat, bananas, cucumbers, kiwis, figs and carrots. The best sources of naturally abundant manganese are green vegetables, brown rice, coconuts, almonds, and hazelnuts, since they maximize the absorption of this important mineral.

Health Benefits of Manganese

The health benefits of manganese lead to overall wellness in a variety of ways. Here is a list of the most significant benefits that have been researched:

Healthy Bones: Manganese is essential for proper and normal growth of human bone structure. It is a very effective mineral in aiding in the increase of the mineral density of spinal bone. This is especially true and useful for post-menopausal women. Many women suffer from manganese deficiency after they go through menopause, so increasing the amount of trace minerals that women consume is an important factor in preventing fractures. Although research has yet to consistently prove that manganese can prevent osteoporosis, it is believed to be one of the contributing factors that slow down the progress of that debilitating disease.

Unless I missed it, cinnamon is a good source of Manganese. I've started adding cinnamon to my coffee instead of sugar. It still tastes sweet! Like chickensoup, it can't "hoit." 🙂

HOW MUCH MANGANESE CAN A PERSON TAKE IN A DAY WITHOUT IT BEING DANGEROUS?

read someplace that 11 mg be the upper limit for adults. years ago i went to buy this as a supplement from a vit shop. the guy smiled and said - 'this is one of the few you need not supplement as it's plentiful - aka sufficient - in our daily diets.' - and yes i too worry about toxicity which is a whole other ball of wax (!)

HOW MUCH MANGANESE CAN A PERSON TAKE IN A DAY WITHOUT IT BEING DANGEROUS?

Nobody really knows. All manganese toxicity data comes from manganese poisoning of factory workers who inhale manganese dust. I have not see any data on dietary manganese toxicity.

Tea is also a fantastic source of manganese... 26% daily in 8 oz of black tea.

Alanna Blasting

tea obsessor

wow and I have lyme.

Kassia Marie Alexander

This was recommended to me for low pituitary function.

Qadir Bakhsh Khan

Good information. What are the side effects and how much we can take?

looking up for health benefits of manganese... very informative... thank you

Karen Van Gilder

Looking up why oats are good for you. They are a very good source of mangenese which is something I don't know much about, so I thought I would share.

You have missed brown rice which is one of the greatest source of manganese .