The amount of manganese absorbed by the human body depends on age and diet. Children and infants absorb more manganese than adults. With higher manganese intakes, the absorption rate decreases. Taking a daily supplement of manganese can benefit both children and adults. However, there are some precautions you should take to avoid the harmful effects of manganese. Read the following article to learn more about manganese's importance and how it can improve your health.
What is Manganese?
Manganese is an essential mineral that has many uses. Its name derives from the Greek word "manganes," which means "magic." It is a critical cofactor for several enzymes, including those involved in bone formation. Low levels of manganese in the diet can cause bone formation.
It's a vital mineral and is needed in large quantities in the diet. There is no single recommended daily allowance for manganese, but the National Institutes of Health recommends that all adults consume 2.3 mg daily. Foods with manganese content higher than 20% of the DV are considered high sources. However, foods with lower percentages are also beneficial and should be included in your diet. The DV guides the appropriate amount of manganese in the diet.
Although manganese is essential to the human body, a lack of it may cause symptoms of chronic disease. It acts as a coenzyme in metabolic activities and aids in the formation of connective tissues. This mineral also helps the body absorb calcium and regulates blood sugar levels. It also aids in adequately functioning the thyroid gland and sex hormones. The body can also use manganese to help fight free radicals.
Health Benefits of Manganese
Several studies suggest the benefits of manganese in humans. Some of these studies focus on occupational exposure to manganese, while others study health effects in humans exposed to natural levels. One study that focuses on manganese's health risks includes an article by Catalan-Vazquez and colleagues from the Molango Mining District. Moreover, other studies on manganese's effect on human health have found that manganese has significant antioxidant properties.
This mineral is a cofactor in many enzymes and hormones. Some of the most important ones are the superoxide dismutase enzymes, which protect the body against inflammation and oxidative stress. When combined with other elements, manganese can improve the immune system and reduce inflammation in the body. It also promotes healthy tissue regeneration, which is essential in healing. In addition, manganese is also beneficial for the heart and the brain.
People with liver disease are not recommended to supplement manganese more than they currently consume. This mineral has been shown to lower blood pressure and improve glucose tolerance. However, more studies are needed to determine the role of manganese in people with diabetes.
Side Effects
Manganese, a vital mineral for the body, has several adverse effects. It is hazardous for newborns, as their brains are still developing, and they have an immature liver. Children are more susceptible to neurotoxicity due to increased mineral absorption from the gastrointestinal tract. Infants with low iron levels are more likely to accumulate manganese in the brain. A recent study reported that the risk of manganese buildup in the brain is increased in formula-fed infants and children.
Manganese is found in food, but it is often in excess. While manganese is not a nutrient that is considered toxic, too much of it can be harmful to the body. While manganese is naturally present in the body, it is better to get a healthy dose than a low one. While manganese is found in most foods, only about one-fifth of it is absorbed into the blood. Because the absorption of manganese in the body is tightly controlled, eating more manganese-rich foods will lower the amount of manganese in the blood. Most of the manganese is excreted in the stool and urine. A small amount is also excreted in breast milk.
Consult your doctor if you're concerned about manganese levels in the body. Your doctor may prescribe manganese supplements to help you get the right amount of the mineral. However, these supplements should not exceed manganese's recommended daily allowance (RDA). If you're taking a high dose of manganese, it may increase the risk of developing liver disease. You should also consult your health care provider if you take other medications.
Signs of Deficiency
One of the essential nutrients for the human body is manganese, a cofactor for several enzymes involved in bone formation. When a person lacks sufficient amounts of manganese in their diet, bone formation may become compromised, increasing their risk for injury and illness. Fortunately, manganese can be supplemented to help the body make the necessary bones.
A lack of manganese is rare in developed countries. You may have a manganese deficiency if you undergo a restrictive diet. While it is difficult to know whether you have a manganese deficiency, it is essential to consult with your healthcare provider about whether manganese supplementation is needed. In addition, your healthcare provider can help you find a high-quality supplement.
A deficiency of manganese can be remedied with supplements or intravenously administered manganese. Alternatively, manganese toxicity is more common. Those who work in environments with high concentrations of manganese should avoid exposure to manganese because this substance can result in a severe condition called manganism, similar to Parkinson's disease.
Nutrition Source of Manganese
To get enough manganese, you should eat a variety of foods that are rich in manganese. A cup of cooked lentils has 22 percent of the DV for manganese. Lentils are also a good source of protein and fiber and contain just over 100 calories.
- Mussels, blue, cooked, three ounces: 5.8mg - 252% of the Daily Value (DV)
- Hazelnuts, dry roasted, one ounce: 1.6mg - 70% of the DV
- Pecans, dry roasted, one ounce: 1.1mg - 48% of the DV
- Brown rice, medium grain, cooked, ½ cup: 1.1mg - 48% of the DV
- Oysters, Pacific, cooked, three ounces: 1.0mg - 43% of the DV
- Clams, cooked, three ounces: 0.9mg - 39% of the DV
- Chickpeas, cooked, ½ cup: 0.9mg - 39% of the DV
- Spinach, boiled, ½ cup: 0.8mg - 35% of the DV
- Pineapple, raw, chunks, ½ cup: 0.8mg - 35% of the DV
- Soybeans, boiled, ½ cup: 0.7mg - 30% of the DV
- Bread, whole wheat, one slice: 0.7mg - 30% of the DV
- Oatmeal, cooked, ½ cup: 0.7mg - 30% of the DV
- Peanuts, oil-roasted, one ounce: 0.5mg - 22% of the DV
- Tea, black, brewed, one cup: 0.5mg - 22% of the DV
- Lentils, cooked, ½ cup: 0.5mg - 22% of the DV
- Potato, flesh, and skin, baked, one medium: 0.3mg - 13% of the DV
- White rice, long grain, cooked, ½ cup: 0.3mg - 13% of the DV
- Kidney beans, canned, drained, rinsed, ½ cup: 0.3mg - 13% of the DV
- Squash, acorn, cooked, cubed, ½ cup: 0.3mg - 13% of the DV
- Blueberries, raw, ½ cup: 0.3mg - 13% of the DV
- Sesame seeds, dried, one tablespoon: 0.2mg - 9% of the DV
- Kale, raw, one cup: 0.2mg - 9% of the DV
- Black pepper, one gram (about ½ tsp): 0.2mg - 9% of the DV
- Asparagus, boiled, ½ cup: 0.1mg - 4% of the DV
- Apple, raw, with skin, one medium: 0.1mg - 4% of the DV
- Lettuce, romaine, raw, shredded, one cup: 0.1mg - 4% of the DV
Manganese Tips
Approximately 25 to 40% of the manganese in the body is stored in bone. The rest is distributed among various organs, including the kidneys, liver, and pancreas. Manganese is excreted primarily through urine and bile. A small amount is reabsorbed after performing essential functions. To maintain the body's manganese levels, you should take at least 10 mg of manganese daily.
Taking manganese supplements can lead to side effects, including neurological disorders, Parkinson's disease, and seizures. For this reason, you should consult your physician before taking any manganese supplements. If you notice these side effects, you should stop taking the supplement. You should also consult your physician if you suspect you may be manganese deficient. This condition may lead to muscle pain, bone loss, and mental confusion.
