You probably know plenty about Vitamin C and perhaps even the Vitamin B family, but what do you really know about a mineral like manganese? It might not attract the attention that potassium, calcium, and iron do, but it is still a mineral that is essential to your health.
This trace mineral is stored in your pancreas, bones, and kidneys and you don’t need much of it to make it count. Around two milligrams a day is more than sufficient for the average adult, though.
The Health Benefits of Manganese
There is a variety of ways that manganese supports your overall health. It plays a role in metabolizing carbohydrates, protein, and cholesterol; it combats the effects of free radicals and assists enzymes in completing their normal functions.
There have been a variety of studies on how manganese affects blood sugar and there has been a suggestion that people with diabetes are low on the mineral.
However, according to Oregon State University, there is no concrete evidence that the two are linked (http://lpi.oregonstate.edu/mic/minerals/manganese). There is no indication that taking a manganese supplement will improve someone’s diabetes or help to prevent it.
Manganese also plays an important role in bone health and when it is combined with the perfect amount of copper, zinc, and calcium, it promotes healthy bone density in the legs and spine. This is incredibly important for the elderly, but specifically postmenopausal women who are at the greatest risk of osteoporosis.
While about a quarter of elderly men are likely to experience a broken bone due to osteoporosis, it’s double for women (http://www.umm.edu/health/medical/altmed/supplement/manganese). There is some evidence that taking manganese with chondroitin and glucosamine can reduce mild osteoarthritic pain.
Manganese Deficiency
A manganese deficiency is incredibly uncommon, though almost 40% of Americans aren’t getting enough of it in their diet. Some studies suggest that insufficient levels of manganese are associated with epilepsy and osteoporosis.
As it is vital for the normal development of the skeletal system a low level can contribute to abnormalities in posture. While studies have found that patients with seizure disorders have low levels of manganese in their hair and blood.
We only need a small amount, but what happens if we get too much? The upper limit is considered 10mg for the average adult. While it’s a trace mineral, it’s still a heavy metal, making it toxic in large amounts – particularly for the brain.
An excess can be found stored in your brain’s tissue, thus if it reaches high levels it can result in neurodegenerative disorders and impairment. This is known as Manganism and the symptoms are incredibly similar to that of Parkinson’s disease. Children are at the greatest risk as their brain is still developing.
It’s rare for there to be side effects from taking manganese; however, it’s common for people who have liver damage, work in mines or steel mills to experience side effects from inhaling the vapors. The symptoms include irritability, headaches, tremors, hallucinations, and a loss of appetite.
Manganese Sources
The best way to get the necessary manganese is by eating a healthy, well-balanced diet that includes whole foods. The best sources include legumes, whole grains, nuts, leafy green vegetables, tea, and seeds. However, the content will be dependent on the soil of the region where the food was grown.
While you can purchase a manganese supplement, it’s also wise to choose one that also contains copper, zinc, and calcium as they work best together.
You should speak to your doctor about whether you need a manganese supplement. It can react with a variety of different medications and is not suitable for pregnant women or those who are breastfeeding.
