Manganese
Manganese is a vital trace mineral essential for various bodily functions, including metabolism, bone health, and antioxidant systems. It plays a crucial role in forming enzymes that protect cells from damage by free radicals. Research has shown that manganese supplementation can improve glucose tolerance and insulin secretion, particularly in conditions of dietary stress. Manganese is not produced by the body and must be obtained through diet or supplements. Its importance in health is underscored by its role in reducing inflammation and supporting bone density.
Key Facts
- Manganese is crucial for the metabolism of carbohydrates, amino acids, cholesterol, and glucose.
- It supports bone health by promoting bone density when combined with other nutrients like calcium and vitamin D.
- Manganese acts as an antioxidant by forming superoxide dismutase, which helps protect cells from oxidative stress.
- Foods rich in manganese include mussels, brown rice, hazelnuts, and chickpeas.
- The daily adequate intake of manganese varies by age and gender, with adults typically requiring between 1.8 and 2.3 mg per day.
- Excessive manganese intake can lead to neurological disorders such as manganism, which causes symptoms similar to Parkinson's disease.
What does the research say about manganese and its function in the body?
Research indicates that manganese is essential for various bodily functions, including metabolism, bone formation, and antioxidant defences. It plays a significant role in the activity of enzymes that protect against oxidative stress and inflammation. Manganese supplementation has been shown to improve glucose tolerance and insulin secretion in animal models.
What are the primary food sources of manganese?
Primary food sources of manganese include shellfish like mussels and oysters, nuts such as hazelnuts and pecans, legumes like chickpeas, and whole grains like brown rice. These foods provide sufficient manganese for most people's dietary needs.
How can I supplement manganese?
Manganese supplements are available in various forms, including manganese salts and chelates. It is advisable to consult a healthcare provider before starting supplementation, especially since excessive intake can be harmful. Supplements should be taken at least an hour before or two hours after antacids or magnesium-containing laxatives.
What are the main symptoms of manganese deficiency?
Manganese deficiency is rare but can lead to symptoms such as bone loss, muscle and joint pain, and mood changes. It often results from inadequate dietary intake or impaired absorption due to digestive disorders.
Are there any known side effects of supplementing manganese?
While manganese is generally safe when taken orally in recommended amounts, excessive intake can cause neurological symptoms similar to Parkinson's disease, including tremors and mood changes. Inhaling manganese vapors can also lead to severe health issues.
How long does it take to see the benefits of manganese supplementation?
The time it takes to see benefits from manganese supplementation can vary depending on the condition being treated. For example, improvements in glucose tolerance have been observed within 6 to 8 weeks in animal studies. However, individual results may differ.
What should consumers look for on the supplement label when supplementing manganese?
Consumers should ensure that the supplement label indicates the form of manganese (e.g., sulfate or gluconate) and that the daily intake does not exceed 11 mg to avoid potential side effects. It is also important to check for any interactions with other medications.
Can manganese help with diabetes management?
Manganese may help improve glucose tolerance and insulin secretion, which can be beneficial for diabetes management. However, human studies have shown mixed results, and more research is needed to confirm its effectiveness in managing diabetes.
How does manganese affect bone health in older adults?
Manganese, when combined with other nutrients like calcium and zinc, can support bone health by promoting bone density. This is particularly important for older adults at risk of osteoporosis.
Is manganese safe for children?
Manganese is generally safe for children when taken in recommended amounts. However, children should only take manganese supplements under medical supervision due to the risk of adverse effects if excessive amounts are consumed.