Dark chocolate is a source of manganese

Manganese & It’s Supplements – A Complete Guide

As a trace mineral, manganese is needed by the human body in small amounts. It is required to enable our brain to function properly, support the nervous system and boost several enzyme reactions. Let us look at manganese health benefits at a quick glance.

  • Ensures that key vitamins like biotin and ascorbic acid get properly utilized by the body.
  • It helps with the production of protein, carbohydrates, and fats in ideal amounts.
  • Detoxifies ammonia.
  • Supports the synthesizing of fatty acids and cholesterol.
  • Keeps the connective tissues in our bones and joints healthy.
  • Ensures various areas of the nervous system like memory, cognitive functioning and focus are working in optimum conditions.
  • Reduces inflammation level in the body.
  • Protects heart health by reducing the overall level of oxidative stress over it.

Now let us take an in-depth look into the features of manganese and how it benefits the human body.

Health Benefits of Manganese

Improves Bone Health

Manganese plays a key role in keeping the bones healthy and developing the bone through its entire wear and tear process. It also helps in maintaining bones in all their strong glory.

In conjunction with other minerals like calcium, zinc, and copper, manganese ensures mineral density in the bones remain at an optimal level. This becomes especially important in senior adults where their bone density suffers a blow. According to several studies, men above the age of 50 are most likely to suffer from bone-related disorders.

Studies also report that consuming manganese along with calcium, zinc, and copper supports the spinal cord in older women and prevents their loss.

Another research showed that when women who suffered from weak bone supplemented with the above-given minerals, they found an improvement in their bone mass.

In conclusion, when manganese is consumed in conjunction with other minerals like calcium, zinc, and copper, it helps in increasing mineral density in the bones.

Contains Antioxidants

Antioxidants are important to the human body as they protect cells from damage through free radicals. These free radicals cause heart diseases, speed up the aging process and even contribute to cancer.

Known as the most powerful antioxidant, Superoxide Dismutase (SOD) contains manganese as its key component. This particular antioxidant fights against the negative effects of free radicals and keeps the cells protected.

Studies have shown that lower level of antioxidants and SOD has been found to be linked to higher cholesterol levels and a higher risk of heart diseases in men.

Since manganese plays a huge role in increasing the activities of SOD, intaking manganese either through supplements or diet will help to keep chronic illnesses at bay.

Lowers Inflammation Levels

SOD also works as a healing agent for inflamed conditions in the body. As mentioned earlier, manganese plays a key role in the activation of SOD, hence manganese can help reduce overall inflammation in the body.

Further, an inflamed membrane known as synovitis is known to promote osteoarthritis. Osteoarthritis is a condition in which bones go through wear and tear and lose cartilage leading to pain in the joints. Research shows that consuming manganese in conjunction with glucosamine and chondroitin can lower inflammation and reduce overall osteoarthritis pain.

This has been proven by studies in which 52% of people came out with positive improvements in their osteoarthritis condition after taking manganese and glucosamine supplements. However, the only catch with this is that only people with minor osteoarthritis saw improvements from these supplements and people with many severe conditions did not.

On a more positive note, another study reported a reduction of inflammation in men with degenerative joints and severe joint pain after taking manganese supplements.

Maintains Healthy Thyroid Gland

Manganese also works as a cofactor, which means it helps activate a variety of crucial enzymes and helps them function properly in the body. One of these enzymes is thyroxine which takes care of the normal functioning of the thyroid gland. The thyroid gland is responsible for maintaining a balanced appetite, metabolism, and weight.

As a result of that, if manganese levels drop low, it could cause an imbalance with the thyroid gland and contribute to excess weight gain and hormonal imbalances.

Produces Collagen & Speeds-Up Wound Healing

Any cut, scrapes or wound caused on your skin requires high levels of collagen in order to repair it. Trace minerals like manganese play an important role in the production of such high levels of collagen thus boosting the healing process.

Manganese does this by producing amino acid proline which is an important component of collagen production in human skin cells.

Studies have reported that topical application of a blend of manganese, calcium and zinc have proved to be beneficial in healing deep wounds under 12 weeks.

Ideal Manganese Intake Level

The RDA, Recommended Dietary Allowance hasn’t laid out any specific manganese consumption levels. However, the common consensus on adequate intake levels for manganese is 1.8 to 2.3 mg per day in adults.

Since manganese is a heavy metal similar to zinc, copper, and selenium there is an upper limit on its consumption. The tolerable upper intake limit for manganese is 11 mg per day for adults who are 19 years and older. Consuming anything greater than this limit on a regular basis can prove fatal.

Common Food Sources of Manganese

Most everyday foods are sufficiently high in manganese. Manganese can be found in optimum concentration in the following food items,

● Whole grains

● Legumes

● Seeds

● Dark leafy green vegetables

● Avocados

● Eggs

● Spinach

● Nuts

● Green peas

Manganese Deficiency Symptoms

Manganese deficiency is likely to happen when you don’t consume a balanced diet that contains healthy, manganese-rich organic foods.

You may be manganese deficient if you face any of the below-given symptoms,

● Constant tiredness and fatigue

● Weakness in the proper functioning of the immunity system

● More prone to diseases

● Issues with the digestive system

● Weak bones

● Low sperm count

Manganese Supplements – What You Should Know?

Manganese supplements are produced in a chelated format known as chelated Manganese tablets. It is created this way in order to deliver the highest absorption rates. 

Since the chelate transports minerals directly into the cells for better absorption, the utilization of the mineral into the cells directly goes up.

Through one chelated manganese tablet, the level of manganese that gets absorbed into the cells leads to,

● Energy-packed metabolism

● Maintenance of strong bones

● Maintenance of healthy connective tissues

● Protection of cells against oxidative stress

Final Thoughts

Without sufficient levels of manganese in the body, various processes in the body may not function properly. 

It is best to acquire manganese through a manganese-rich diet and to supplement it with tablets wherever needed.

Minerals are such an important part of our diet please explore this site to learn more about them.