Benefits of Manganese

Manganese is one of three toxic, yet essential, minerals found everywhere on earth. Levels of manganese in the body must remain in a certain range so as to be sufficiently present, yet not harmful to the body.
The daily requirement of manganese for adults is between 2-5 mg per day. Standard Tolerable Upper Intake Levels were established in 2002 by the Institute of Medicine, and are as follows: ☼ Infants: Not Established. ☼ 1-3 Years: 2 mg ☼ 4-8 Years: 3 mg ☼ 9-13 Years: 6 mg ☼ 14-18 Years: 9 mg ☼ 19+ Years: 11 mg So, while recommended intakes are between 2 mg and 5 mg, obviously our bodies can handle a bit more than that without becoming toxic. In fact, the total amount of manganese in the adult human is about 10-20 mg, which is found mainly in the liver, skeleton, pancreas, and brain. In the body, manganese has important functions as an antioxidant, and in metabolism, bone development, and wound healing. Manganese is involved in connective tissue formation, insulin action, and cholesterol synthesis. It is vital in the production of collagen, and involved in the production of cellular energy. Manganese also activates the enzymes responsible for RNA and DNA production. A form of manganese, manganese superoxide dismutase, is the principal antioxidant enzyme in the mitochondria. A number of manganese-activated enzymes play important roles in the metabolism of carbohydrates and amino acids. An example of an important enzyme which contains manganese is arginase, which is required by the liver to detoxify ammonia generated during amino acid metabolism. Manganese activates the enzymes responsible for the utilization of biotin, thiamin, ascorbic acid, and choline. It is a catalyst in the synthesis of fatty acids and cholesterol, facilitates protein and carbohydrate metabolism, and may also participate in the production of sex hormones and maintaining reproductive health. Manganese also activates the enzymes which are important in the formation of bone, is involved in the production of the thyroid hormone, and helps to maintain the health of nerve tissue. Manganese is an important part of certain enzymes that metabolize blood sugar. Manganese supplementation may help to improve cognitive symptoms and reduce fatigue and weakness, irritability and nervousness. Those suffering from epilepsy and arthritis in particular will benefit from manganese supplementation. Manganese often competes with iron and calcium for absorption, so those taking supplements with iron or calcium, or those whose diets are high in iron or calcium may need additional manganese supplements. An individual??s iron status can affect manganese bioavailability. Intestinal absorption of manganese is increased during iron deficiency, and increased iron stores are associated with decreased manganese absorption. Men generally absorb less manganese than women, possibly because men have more iron stored than women. Additionally, iron deficiency has been linked to increased risk of manganese accumulation in the brain. Signs that you may need manganese include skin problems, premature graying of hair, mental confusion, and insufficient growth of nails and hair. Parkinson??s disease, lung embolism, and bronchitis are all possible symptoms of a manganese deficiency. Other symptoms include an above normal body weight, glucose intolerance, blood clotting, skin problems, lowered cholesterol levels, skeleton disorders, birth defects, changes of hair color, and neurological symptoms. Manganese-rich foods include nuts and seeds, wheat germ and whole grains, legumes, and pineapples. Manganese supplements should be taken on an empty stomach, and supplements should include manganese in the smallest possible form to ensure absorption.

Author Biography

Benefits of Manganese By Neil Butterfield

Neil Butterfield

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