Manganese

What is Manganese?

The name manganese comes from the Greek word for a district in the Greek region of Thessaly known as Magnesia. Magnesia (lithos) "the lodestone," which means the "Magnesian stone".

Manganese is an essential trace mineral which can be found around the body in the kidneys, pancreas liver and bones. It is needed for healthy brain function, nerve function, bone formation (through calcium absorption), connective tissues, blood clotting, thyroid health and sex hormones, regulating blood sugar and the metabolism of fats and carbohydrates. Manganese

Manganese is sometimes referred to as a ‘maternal mineral’ because animal studies have revealed a reduced maternal care in a deficiency of manganese. Adults have between 15 to 20 mg stored in the body and have a daily need for the mineral in small amounts.

Health benefits of manganese

Protects against free radicals

Manganese superoxide dismutase (MnSOD) is an enzyme with remarkable antioxidant capabilities which help protect the body from damage due to free radicals. Free radicals are well known to damage cells which is one of the major contributing factor that can lead to a host of diseases such as cancer. Having sufficient amounts of manganese can protect against the development of infections and diseases. [1] [2]

Prevents anemia

Manganese and iron work synergistically and potentially prevents anemia through supporting iron metabolism. However, manganese in high amounts can reduce iron and copper suggesting the three minerals must be balanced to meet nutritional needs. High amounts of iron or copper can also deplete manganese levels. [3] [4] [5] [6]

Supports healthy bones

Manganese plays an important role in bone formation contributing to healthy bone density with deficiency of this mineral linked to bone abnormalities. In particular it is beneficial for menopausal women to add manganese in the diet to prevent bone loss with many studies showing positive results. This may be through its part as a cofactor for a number of enzymes for a number of metabolic activity.

Manganese helps improve bone density by working with other minerals such as calcium, zinc and copper.

Current studies suggest the minerals important role in preventing bone related condition such as osteoporosis. [7] [8]

Regulates blood sugar levels

Manganese can help prevent diabetes due to its blood sugar regulating effects. Manganese helps balance insulin levels preventing sudden spikes in blood sugar levels. [9] [10]

Prevents arthritis and relieves inflammation

Inflammatory disorders such as arthritis and osteoarthritis can benefit from manganese’s ability to increase superoxide dismutase (SOD) levels, a powerful antioxidant with anti-inflammatory properties which can help relieve inflammation. [11]

Reduces PMS symptoms

Studies are showing a link between a deficiency of trace minerals and PMS symptoms. Manganese can be effective for treating various PMS symptoms. Due to the various roles manganese has on hormonal balance and its impact on women it is recommended to seek advice from a doctor before supplementing with manganese. [12]

Prevents epileptic seizures

Many studies have found a link between a manganese deficiency and epileptic seizures or convulsions. However further research needs to be conducted to determine whether a deficiency of manganese in those with convulsions is a causative factor or a direct effect. [13]

Supports thyroid health and prevents infertility

Manganese is needed for thyroid and adrenal gland functions.

Manganese is involved in the production of thyroxine, an essential hormone secreted by the thyroid gland. It is important that thyroxine is balanced in the body as an imbalance is associated with disorders of the thyroid. Too much thyroxine can lead to hyperthyroidism and lower secretion of thyroxine can lead to hypothyroidism.

Thyroxine is also involved in synthesis of cholesterol, an essential component for hormone production and also maintains healthy liver function essential for regulating hormones. [14] [15]

Promotes healthy digestion

Manganese can aid in healthy digestion. It can help relieve various digestive disorder such as constipation and bowel problems through the minerals role in the production of digestive enzymes.

Helps in the process and absorption of essential nutrients

Manganese is a cofactor for the multitude of enzymes which are essential for the daily bodily functions such as breaking down food for energy and helping with nutrient absorption.

Manganese has many synergistic effects upon other key nutrients required by the body. It has a role in Vitamin E absorption, B complex, and many other minerals. Manganese also has a role in vitamin K production and aids in blood-clotting factors.

Supports Brain Function

Manganese has an important role in cognitive function which helps to transmit electrical impulses to the brain efficiently. A deficiency of manganese has been linked to a number of neurological disorders. Manganese supports healthy brain function with its powerful antioxidant ability to reduce free radical damage throughout the body. Many research is revealing a direct link between oxidative stress which increases free radicals in the body. In addition to this it’s important that levels of manganese are not in the higher range as excess manganese has been linked to many neurodegenerative disorders, which research is showing is due to intake from excess manganese from pollution in the air. [16]

Agonist / Synergist

Vitamins: B1, B3, B6, C, K, A, E, Choline (Vitamin B4)

Minerals: Cu, Fe, Zn

Other: Ligands, Histidine

Antagonists

Vitamins: B12, E

Minerals: Ca, Cr, Cu, Fe, P, K, Zn, Mg, V

Metals: Cd, Pb

Other: Fibre, oxalates (oxalic acid), phytates (phytic acid), tranquilizers

High levels of iron inhibits manganese absorption and high levels of manganese can inhibit iron absorption. [17] [18]

Calcium and phosphorus competes with manganese for absorption. [19] [20] [21] [22]

High amounts of iron and copper reduces manganese.

Manganese in high amounts reduces iron and copper.

Food sources of Manganese

Food sources of Manganese of manganese include mussels, pineapple, berries, dark leafy green vegetables, beets, sweet potatoes, celery, butternut squash, carrots, pine nuts, hazelnuts, coconut meat, hemp seeds, legumes, tofu, tempeh, toasted wheat germ, brown rice, rice bran, oat bran, spelt, amaranth, oatmeal, quinoa, barley, spelt, cinnamon, cloves and tea.

Manganese is abundant in plant based foods such vegetables, fruits, nuts, seeds and legumes. Dairy, meat and most seafood contain less manganese.

Recommended Dietary Allowance

There are currently no set RDA for manganese for manganese due to insufficient data. The following are the established Adequate Intake (AI) of manganese for various age ranges per day.

Age	Manganese: Adequate Intake (AI) in micrograms (mcg/d) and in milligrams (mg/d)
INFANTS AND CHILDREN
0-6 months	3 mcg
7-12 months	600 mcg
1-3 years	1.2 mg
4-8 years	1.5 mg

Age	Manganese: Adequate Intake (AI) in milligrams (mg/d)
MALES
9-13 years	1.9 mg
14-18 years	2.2 mg
19-30 years	2.3 mg
31-50 years	2.3 mg
51+ years	2.3 mg

FEMALES
		Pregnancy	Lactation
9-13 years	1.6 mg
14-18 years	1.6 mg	2 mg	2.6 mg
19-30 years	1.8 mg	2 mg	2.6 mg
31-50 years	1.8 mg	2 mg	2.6 mg
51+ years	1.8 mg

The Upper Limits (UL) of manganese is set at 11 mg per day for adults. [23] [24]

Manganese Supplementation

Manganese supplements are available as tablets, capsules and liquid. It can also be found in multivitamin and mineral forumals. The common types of manganese used in supplements are manganese amino acid chelate, manganese gluconate, and manganese sulfate.

Deficiency symptoms of Manganese

Manganese deficiency is not very common as it is abundantly available in most plant based foods in significant amounts. [25]

Main excretion of manganese is through bowel movements and less through urine.

The following are signs and symptoms of manganese deficiency:

Skeletal abnormalities (Osteoporosis)
Infertility
Skin rash
Low cholesterol levels
Elevated calcium
Elevated phosphorus and alkaline phosphate levels
Anemia (Iron-deficiency)
Weak hair
Weak nails
Dizziness
Fatigue
Allergies
Hypoglycaemia
Weight loss
Ataxia (poor muscle control)
Weakness
Vomitting
Dizzines
Impaired glucose tolerance
Hearing loss
Blindness
Loss of libido
Impaired fat and carbohydrate metabolism
Joint problems
Ringing in ears (Tinnitus)
Convulsions
Seizures

The following health conditions and diseases have been linked to a manganese deficiency:

Hypothyroidism
Ataxia (poor muscle control)
Deafness
Convulsions
Chondrodystrophy
Asthma
Growth impairment
Infertility
Miscarriages
TMJ
Slipped tendon
Repetitive motion syndrome
Carpal tunnel syndrome
Osteoporosis
Myasthenia gravis
Diabetes
Tinnitus
Hypoglycemia

Toxicity symptoms of Manganese

Manganese toxicity can occur from excess supplementation or excessive intake of high amounts of manganese through the diet. The following are signs and symptoms of toxic levels of manganese:

Anorexia
Ataxia
Schizophrenia
Hallucinations
Mood swings
Headaches
Iron deficiency
Copper deficiency
Ringing in the ears (Tinnitus)
Parkinson’s disease
Meniere’s syndrome
Dementia

[26]

Vegetarian diets contain high levels of manganese. [27] [28]

Soy or rice based formulas contain high amounts of manganese increasing a risk of toxicity. Children with high levels of manganese usually manifest neurological symptoms effecting memory and behavior. [29]

Toxic exposure to manganese can also occur from water and air. Some cities with high rate of crime have been linked to manganese pollution. Manganese can inhibit important neurotransmitters, serotonin and dopamine in the brain which are needed to control impulsive urges. [30]

A poor functioning liver can build up toxic amounts of manganese as it may have trouble filtering out excess mineral.

Precautions and warnings

As manganese is readily available in high amounts in a variety of plant based foods it is important to seek medical advice when using supplements as the mineral can cause further problems in existing health conditions.