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6Manganese (Mn) - Body & Health Importance + Top 25 Sources
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: eliseeva.t@edaplus.info
Abstract. The article discusses the main properties of manganese (Mn) and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The best natural sources of manganese are indicated. The use of the mineral in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of manganese on the human body under certain medical conditions and diseases are analyzed separately.
Key words: manganese, Mn, benefit, harm, useful properties, contraindications
Manganese is an underestimated trace mineral. It is needed less compared to other minerals, but this does not reduce its role. It is essential for metabolic processes involving proteins, carbohydrates, glucose and cholesterol. Without a trace element, some enzymes cannot function, the balance of hormones is disturbed. To reap its benefits, just add some foods to your diet.
The biological role of manganese in the body
Up to 20 mg of the mineral is stored in the kidneys, liver, pancreas and bones. The body regulates its stable levels in the tissues: a small percentage of the substance is absorbed from food and water, and the rest quickly moves to the intestines and is excreted in the bile. With problems with the liver, intestines or digestion, this process is disrupted and there is a risk of excess. However, the liver also absorbs manganese from the blood and transports it throughout the body, so liver damage can cause a deficiency. [one]
The trace element is an integral part of the enzymes - glutamine synthetase and superoxide dismutase (SOD). They are involved in important processes such as energy production (ATP), brain development and function, immune response, and others. [2, 3]
Manganese in food: where is it found and how much is needed for health
Cereals provide about 37% of the intake of the substance. But its best sources are nuts, seeds, legumes. Less than 5% may be absorbed from food, but this is no reason to take supplements. If enough grains and nuts are present in the diet, deficiency problems will not arise.
Journal.edaplus.info - Журнал здорового питания и диетологии 25 Foods Rich in Manganese
The trace element is rich in vegan food, which partially loses it during any heat treatment. It is also found in seafood, and during their preparation, the concentration of the compound increases.
10 Animal Foods Highest in Manganese [4]
No. Product mg per 100 g
1 Mussels boiled 6.8
2 Perch baked in the oven 1.1
3 Trout baked 1.1
4 pepperoni sausage 1.1
5 Pike perch cooked one
6 Shellfish boiled one
7 salami sausage 0.9
8 Crayfish boiled 0.5
9 Oysters baked without additives 0.5
10 Chicken or beef liver, any kind of heat treatment 0.4
Drinking water may also contain small amounts of the mineral. In many countries, the maximum allowable concentration is set at 0.12-0.15 mg/l. [5]
15 plant foods with the highest manganese content [4]
No. Product mg per 100 g
1 Ginger extract powder 33.3
2 Turmeric, dry seasoning 19.8
3 cinnamon, seasoning 17.5
4 Rice bran 14.2
5 dried mango ten
6 Pine nut, unshelled kernel 8.8
7 poppy seeds 6.7
8 Hazelnut unroasted 6.2
9 pumpkin seeds 4.5
10 Pecan 4.5
11 Whole wheat flour 4.1
12 cocoa powder 3.8
13 Walnut raw 3.4
14 Coconut without sweetener 2.7
15 chia seeds 2.7
Top 100 Natural Sources of Manganese
Babies can get the compound from breast milk, formula, or soy-based formula. It is especially important that they receive it in the womb, as it reduces the risk of high blood pressure later in life. [6]
Daily intake of manganese for children, women and men
According to surveys, the average dietary intake of the mineral ranges from 2.1-2.3 mg/day for men and 1.6-1.8 mg/day for women. However, vegetarians can consume up to 7 mg per day, which is well above the recommended dosage.
Daily intake of manganese per day [7]
Life period Age Men (mg) Women (mg)
babies 0-6 months 0.003 0.003
babies 7-12 months 0.6 0.6
Children 1 -3 years 1.2 1.2
Children 4-8 years 1.5 1.5
Teenagers 14-18 years old 2.2 1.6
adults 19+ years old 2.3 1.8
The daily requirement for a trace element increases for women in two cases:
• during pregnancy - 2 mg;
• during breastfeeding - 2.6 mg.
Since the substance is very common in plant foods, with proper nutrition, its deficiency is unlikely. It is also unlikely that a component will cause side effects if a person receives it only from food sources. Keep in mind that 11 mg/day is the upper safe limit at which there are no negative effects.
10 health benefits of manganese
1. Essential for Antioxidant Protection
The mineral is part of the SOD enzyme. It reduces inflammation, pain and fights one of the most dangerous free radicals - it "crushes" it into small molecules that are not capable of damaging cells. The mineral is also used by other antioxidant enzymes that play a key role in protecting against type 2 diabetes, cancer, obesity, and liver disease. [8' 9' 10]
2. Supports Bone Health
The trace element in combination with calcium, zinc, copper makes the bones stronger. In combination with these nutrients, it strengthens the spine, and together with vitamin D, magnesium and boron, it can improve overall bone mass. This was shown by studies involving older women, but scientists note that additional testing is needed to obtain irrefutable evidence. [11' 12' 13]
3. Reduces Inflammation
Due to its role as a powerful antioxidant, SOD may reduce inflammation. The effect is especially noticeable when combined with glucosamine and chondroitin during the treatment of osteoarthritis. There are suggestions that it helps people with minor symptoms, as severe patients do not notice an improvement in their condition while taking it. [14, 15, 16]
4. Supports Thyroid Function
Participates in the production of thyroxine (T4) - one of the two main thyroid hormones. T4 supports metabolism, appetite, weight, organ performance. A mineral deficiency can lead to hormonal imbalance, hypothyroidism, and weight gain. [17]
5. Regulates Blood Sugar
According to numerous studies, people with diabetes have lower levels of manganese in the blood than healthy people, as well as lower concentrations of the SOD enzyme. In animals, micronutrient deficiency leads to glucose intolerance, which indicates the connection of the substance with the disease. [18, 19, 20, 21]
6. Promotes Collagen Production and Wound Healing
With the participation of a nutrient, proline synthesis occurs. An amino acid is necessary for cells to form collagen and heal damage. Early studies have shown that applying calcium, zinc and manganese to chronic wounds for 12 weeks accelerates their healing. [22]
7. Reduces the frequency of epileptic seizures
The component is known for its vasodilating properties - it expands the veins for efficient delivery of blood to tissues, including the brain. The right amount improves blood circulation and reduces the risk of diseases such as stroke, the main cause of epilepsy in adults over 35 years of age. The disease is inextricably linked with a decrease in blood flow to the brain, so the valuable compound plays a huge role in stabilizing the condition. [23, 24]
8. Improves nutrient metabolism
Promotes the digestion of proteins and amino acids, as well as the metabolism of cholesterol and carbohydrates. It also helps the body use vitamins B1, B4, C and E, as well as produce energy and quickly give an immune response. [25]
9. Supports Cognitive Function
Improves brain function and protects it from free radicals due to its antioxidant properties. Without it, oxidants can damage brain cells and impair conduction in nerve pathways. In addition, the component stimulates the rapid, efficient transmission of electrical impulses throughout the body. When deficient, people are more prone to mental illness, mood changes, and learning difficulties. [26, 27]
10. Supports Lung and Respiratory Health
The substance, together with selenium and zinc, helps people fight chronic lung diseases - it neutralizes dangerous oxidizing agents. It also improves the body's defense against the negative effects of smoking, respiratory diseases. [28]
Interaction of manganese with other nutrients
In excess, it can interfere with the absorption of iron. The close relationship also works in the opposite direction:
• excess calcium, iron and phosphorus reduces absorption;
• copper, zinc, magnesium, vitamins C, K and E improve absorption.
Normal concentrations of the component are very important, as they help the body store and use iron -
they prevent anemia. [29]
The use of manganese in medicine
The compound is used for the prevention and treatment of its deficiency in the following forms: sulfate, ascorbate, gluconate, amino acid chelates. Supplements come in the form of capsules, liquids, and injections. Some of these may exceed the adult upper intake limit of 11 mg. Therefore, dietary supplements are rarely prescribed. Digestive problems are considered a significant reason for this, when there are problems with the absorption of substances from food.
Scientific research about manganese
1. PMS . Scientists have found that women with low levels of the mineral in their blood suffer more from premenstrual syndrome, especially from mood swings. The nutrient, when combined with calcium, can relieve symptoms such as pain, anxiety, mood swings, and sleep problems. To improve the condition, it is not necessary to use dietary supplements - a healthy
diet helps to restore the mineral balance. [thirty]
2. Intelligence . A study of 296 schoolchildren found that children with high concentrations of manganese in their urine had higher IQs. This relationship is most pronounced in girls. High intellectual development was also found in children with an average level of the substance in the blood and hair. This suggests that balanced levels are important. Some enzymes necessary for brain function work only in its presence, but in excess, these processes are disrupted. [31, 32]
3. depression . In a study of more than 2,000 Japanese, researchers found a link between low dietary manganese and a high risk of depression. These results were confirmed by 1745 Japanese women - sufficient intake of the mineral during pregnancy helped to get rid of
depressive symptoms. [33, 34]
4. Seizures . A correlation between the concentration of the microelement in the body and seizures has been identified in humans and animals. The results did not surprise doctors, because the substance is of great importance for the development and functioning of the central
nervous system, and its excessive and insufficient concentrations can be accompanied by convulsions. [35]
5. Autism . American scientists have found that children with autism have lower levels of the mineral. Deficiency leads to an increase in glutamate in the brain, which is directly related to the disease. It also lowers the levels of beneficial Lactobacillus bacteria in the gut, which can lead to increased anxiety. [36, 37]
Contraindications and possible complications when taking Maogants
You should consult your doctor before taking supplements. People with liver disease, alcoholism, and a history of anemia may find it difficult to get rid of excess mineral, so they need to carefully select the dosage. However, it will take months of overexposure for health problems to develop. [38]
Deficiency symptoms
Deficiency is usually associated with a lack of foods rich in the ingredient in the diet, and sometimes chronic digestive disorders that make it difficult to absorb. In this case, the doctor may prescribe a multivitamin complex or intravenous injections.
Signs of a potential manganese deficiency include:
• decreased sensitivity to glucose;
• growth problems in children;
• changes in the metabolism of carbohydrates and fats;
• fertility problems;
• chronic fatigue;
• hormonal imbalance.
Prolonged deficiency can pose serious health risks ranging from muscle pain to bone loss. excess symptoms
Some people are at higher risk of a toxic reaction to a substance:
• with liver diseases;
• with iron deficiency anemia;
• newborns and children;
• people working in an environment where they can inhale the compound.
Melting and welding are activities with a high risk of accidental inhalation of manganese. This is dangerous, as the mineral is immediately delivered to the brain without pre-treatment. Over time, this can lead to a serious disease called manganism, which has symptoms similar to Parkinson's disease.
Signs of excess manganese:
• muscle spasms on the face;
• difficulty walking;
• irritability;
• aggressiveness;
• hallucinations;
• decreased lung function.
Journal.edaplus.info - Журнал здорового питания и диетологии Normally healthy people do not need to worry about its overexposure through dietary intake. [39]
Interaction of manganese with drugs
The trace element reduces the absorption of some antibiotics, and oral contraceptives worsen its absorption. Therefore, before buying dietary supplements, you need to discuss the schedule of their intake with your doctor.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
As with all nutrients, the mineral is best obtained from natural food sources rather than supplements. Whole foods contain the right combination of various vitamins and minerals that balance each other and ensure the normal functioning of organs and systems. You will find manganese in sprouted grains, beans, nuts, and seeds. A healthy diet is enough for most people—a balanced diet will support bones, sugar processing, and brain function.
Literature
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An extended HTML version of this article is available on the edaplus.info website . Manganese (Mn) - Body & Health Importance + Top 25 Sources
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: eliseeva.t@edaplus.info
Received 22.03.2022
Abstract. The article discusses the main properties of manganese (Mn) and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The best natural sources of manganese are indicated. The use of the mineral in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of manganese on the human body under certain medical conditions and diseases are analyzed separately.
