Manganese in the human body
manganese recommended daily dose: 2 milligrams
Food manganese: canned pineapple juice, wheat bran, wheat germ, whole grains, seeds, nuts, cocoa, seafood, tea
At first glance, manganese could easily be mistaken for magnesium. But although you need much less of this trace mineral, it is of equal importance to your health. The word manganese is derived from the Greek word for magic. And this little-known trace mineral can apparently do its own magic on the body.
Manganese is an essential part of biochemical reactions that affect bone, cartilage, brain function, and energy supply. Manganese helps your body build and maintain strong bones. It forms a part of the molecules known as mucopolysaccharides. These molecules are used to form collagen, the strong, fibrous connective material that builds tissues throughout the body, including bones and cartilage, the rubbery cushioning found where bones meet.
manganese benefits
In the bones, a collagen mesh provides the framework in which calcium, magnesium and other bone-hardening minerals are deposited. Animals deficient in manganese have bone problems similar to those that develop in people with osteoporosis. Under a microscope, the bones of these animals actually appear full of holes. Other animals that are manganese deficient develop tendon problems.
In one study, women with osteoporosis had lower blood manganese levels than women without osteoporosis. Another study found that supplements of calcium, manganese, zinc, and copper helped stop bone loss, but the effect of manganese alone was not tested.
Manganese is also necessary for proper brain function. Low levels have been associated with seizure disorders like epilepsy. Manganese also helps your body break down carbohydrates and fats for energy.
manganese deficiency
Manganese deficiency has never been detected in people who consume normal diets. Either because people get enough mineral through food or because deficiency symptoms are not recognized yet to be determined. The interesting thing is that people consumed around 8 milligrams of manganese per day in the early 20th century, thanks mainly to a diet based on whole grains, nuts, and seeds. Today, changes in our diet have reduced that number to 2 to 3 milligrams.
Although the daily value for manganese is only 2 milligrams, some experts believe that 3-5 milligrams is even more useful. Therefore, it is better to try to eat more of the mentioned foods to reach that level.
What is manganese for?
Research indicates that amounts of up to 10 milligrams of manganese per day are safe, but it is not necessary to obtain more than 3.5 to 5 milligrams per day. To get your manganese, stick to foods that can provide you with enough of this and other trace minerals. One of the best sources of manganese is canned pineapple juice.
Some multivitamin / mineral supplements contain manganese. If you decide to take a supplement that includes this mineral, look for one that offers no more than 2 milligrams of manganese chloride, a highly absorbable form. Individual manganese supplements are not available, nor are they desirable, as taking too much of this mineral can be toxic.
importance of manganese
Calcium supplements can interfere with your body's ability to absorb manganese. In one study, a dose of 800 milligrams of calcium inhibited manganese absorption. So if you are taking calcium supplements, you might consider eating foods rich in manganese at other times of the day. You may also want to take calcium separately from a multivitamin / mineral supplement that contains manganese.
Manganese toxicity has been observed in industrial exposure to the mineral and in people who drink contaminated well water. High amounts can cause Parkinson's disease-like symptoms, including tremors, shuffling, and slow movements.
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