Are there days when you don’t feel at your best? Do you have a hard time feeling energetic and strong? Maybe you need help with focusing on tasks? If you answered yes to any of these questions, it might be time to add some manganese to your diet. If you haven’t heard of this little nutrient before, it packs a big punch!
In today's post, we'll tell you everything you need to know about manganese - From why you need it to the symptoms of deficiency to the best sources of this vital nutrient. So grab your favorite snack and get ready to discover the power of manganese - the nutrient that could be the missing piece in your optimal health puzzle.
WHAT EXACTLY IS MANGANESE AND WHY IS IT SO IMPORTANT?
Manganese is an element with the atomic number 25 and the symbol Mn. It's hard, brittle, metallic, and essential for human nutrition. Many people don't get enough manganese in their diet, which can affect their overall health. Manganese is crucial for maintaining healthy bones, regulating metabolism, and controlling blood sugar levels. But don't confuse manganese with magnesium - they're not the same! Magnesium is a mineral that's important for different body functions, and it's not considered a trace element like manganese.
HOW MUCH MANGANESE DO YOU NEED TO STAY HEALTHY?
For adults, the recommended daily intake is around 2 milligrams. Pregnant and breastfeeding women may need slightly more.
Now let's dig deeper into some of the top benefits of manganese.
#1 IT STRENGTHENS YOUR BONES
Did you know that 1 in 5 men and 1 in 3 women over 50 fracture their bones because of osteoporosis? This condition is where your bones become fragile, and manganese is excellent at combating weak bones. This is because it helps your body absorb more calcium, the king of all minerals for healthy bones and cartilage. Manganese also helps your body absorb nutrients like phosphorus, which is essential for maintaining a healthy bone mass and density. One study indicated that supplementing with calcium, zinc, copper, and manganese prevented postmenopausal women from a bulk of their spinal bone deteriorating. Boost your health with a dose of manganese and keep your bones as strong as steel!
#2 YOU'LL GET A MASSIVE ENERGY BOOST AND ANTIOXIDANT PROTECTION
Manganese helps your body produce energy and protects your cells from harmful substances. It does this by activating a particular enzyme called manganese superoxide dismutase, which helps protect your cells from oxidative stress. Oxidative stress is when your cells become damaged by harmful substances like chemicals or pollutants, leading to a decline in cancer, heart disease, and the effects of aging. Manganese is also especially good at protecting the parts of your cells that make energy, called mitochondria. If you want to keep your energy levels and cells protected, it's about time to add this element to your nutrition plan!
#3 MANGANESE IS A REPRODUCTIVE HEALTH HERO
Manganese plays a role in reproductive health by supporting the production of hormones and enzymes necessary for fertility. In men, manganese is involved in the production of testosterone. Men require this hormone for sperm production. Manganese is also vital for the development and maturation of sperm cells. In women, manganese produces estrogen. It's also involved in the metabolism of other hormones, like progesterone, which can affect the symptoms of premenstrual syndrome. According to a study, women who consumed more than 5 mg of manganese per day experienced fewer mood swings and cramps than those who consumed just 1 mg. These findings imply that a diet high in manganese may help lessen PMS symptoms.
#4 MANGANESE ALSO HAS A CONNECTION WITH YOUR THYROID HEALTH
Your thyroid gland is vital - it helps control your metabolism, weight, and appetite. Manganese plays a crucial role in its function. Manganese is a nutrient your body needs to keep everything running smoothly, and it helps certain enzymes do their job correctly. But the show's real star is thyroxine, a hormone made by your thyroid gland that helps regulate its functions. Here's where manganese comes in: it helps your body produce thyroxine. So, not getting enough manganese could lead to hypothyroidism, which can cause weight gain and hormone imbalances. In other words, manganese is the thyroid's wingman - it's always there to help and keep things running smoothly. So, ensure you're getting enough manganese in your diet to support healthy thyroid function.
#5 HAVING TROUBLE CONTROLLING YOUR BLOOD SUGAR LEVEL?
Hyperglycemia occurs when your blood sugar levels are too high; because of your high levels, your body will have too little insulin or can’t use insulin properly, which can cause symptoms like increased thirst, hunger, and fatigue. High blood sugar levels over a long period can also increase your risk of developing severe health conditions like diabetes and heart disease. This can be especially dangerous for people with metabolic syndrome.
Manganese is vital for maintaining healthy blood sugar levels and improving diabetes control in people who already have the condition. Here's how it does the magic: Manganese helps your body break down carbohydrates and sugars, the primary energy-providing nutrients, with the help of insulin. An enzyme called Phosphoenolpyruvate Carboxykinase is involved in the process of Insulin Generation. Manganese then triggers this enzyme to begin insulin production. So don't let high blood sugar get you down; manganese has your back to help keep those levels in check!
#6 MANGANESE PROMOTES THE SMOOTH FUNCTIONING OF YOUR NERVOUS SYSTEM.
Manganese maintains the nervous system's healthy function, which controls your movement, thought, and behavior. It also helps support cognitive function, which includes your ability to think, learn, and remember. Neurotransmitters are chemical messengers that transmit signals between nerve cells in the brain. They also play a crucial role in many different brain functions, including mood, memory, and learning. They are released by one neuron and bind to receptors on another, transmitting a signal between the two neurons. Manganese can bind to certain neurotransmitters and help to facilitate their movement across the gap. This can increase the speed and efficiency of communication between neurons, improving brain function. Manganese is also a must for the growing brain in young children and infants. It helps to develop immature brain cells and ensure smooth functioning throughout life.
#7 MANGANESE ALSO PLAYS A ROLE IN WOUND HEALING.
Collagen is a major protein of the skin that helps keep the skin intact. Manganese is involved in the production of collagen. Manganese promotes the activity of prolyl hydroxylase, an enzyme involved in the synthesis of the amino acid proline. Proline is required to produce collagen in skin cells. When you’re wounded, the body needs more collagen to repair the damaged tissue. Manganese can boost the average production of collagen and heal wounds quickly. Research has suggested that applying certain minerals, including manganese, calcium, and zinc, to chronic wounds for 12 weeks may help speed up the healing process.
#8 YOU CAN ALSO CALL MANGANESE A GROWTH AND DEVELOPMENT GURU.
Manganese is the superfood of the micronutrient world - it helps children and teens grow and develop into strong, healthy adults! It promotes vitamin digestion and absorption. This is important for overall health and development. Manganese is involved in the metabolism of vitamins like riboflavin, also known as vitamin B2, and thiamine, also known as vitamin B1, which are crucial for energy production and nerve function.
#9 YOU CAN MISS OUT ON ALL THESE FANTASTIC BENEFITS AND FACE A NUTRITIONAL DEFICIENCY IF YOU SKIMP ON MANGANESE.
While a manganese deficiency might not be super common, it can still happen. And when it does, it can cause some pretty annoying symptoms. For starters, you may develop skin rashes. For men, you might notice that your hair is losing color; for women, you might experience rapid mood changes and more severe premenstrual pain. But it gets even worse. Long-term manganese deficiency can lead to severe health issues, like problems with bone formation and skeletal anomalies. It can also cause impaired growth and reduced fertility. And in some cases, it can even cause congenital disabilities. But these deficiencies might be because of more than dietary shortcomings. Some people may have a genetic flaw that affects their ability to absorb and utilize manganese. This deficiency is caused by a mutation of a unique gene (SLC39A8) responsible for transporting manganese and other metals into cells.
But hold on a minute, #10 DON'T GET WORRIED JUST YET! WE HAVE A DIETARY SOLUTION.
If you're looking to boost your manganese intake, try incorporating some of the manganese-rich grains like brown rice, oats, and whole wheat bread; Or if you love seafood, indulge in clams, mussels, and oysters; Or try nuts like hazelnuts and pecans; legumes like soybeans and lentils; fruits such as pineapple and blueberries; leafy vegetables like kale and spinach; and spices like pepper into your diet. And if you're feeling extra adventurous, don't forget about the power of a good old cup of black tea and dark chocolate.
Here are some fun ways to mix up these foods: Sprinkle some chopped nuts over your morning oatmeal for a crunchy, manganese-packed breakfast. Add some cooked lentils to your salads or mix them into your favorite soup. Whip up a batch of spinach and mushroom frittatas - snack on a handful of dry-roasted pecans. Try making your whole wheat bread or muffins using manganese-rich whole wheat flour. Incorporate some brown rice into your meals. Add some chopped pineapple to your smoothies for a tropical twist. And remember to enjoy a small square of dark chocolate as a manganese-rich indulgence.
Before you start chowing down on manganese-rich foods or popping manganese supplements left and right, let's talk about manganese toxicity. Most people already get enough of this vital mineral. Overdoing more than 11 mg of manganese daily can do more harm than good. Also, your body will absorb more manganese if you have iron deficiency anemia. And one last thing – while manganese may be sold as a histamine-lowering and dopamine-boosting agent on the internet, there isn't much scientific evidence to back up these claims. Some studies suggest that manganese may decrease dopamine in the long run. So be cautious and always talk to your doctor before trying anything new!
It's time to switch gears and talk about some macronutrients! Are you getting enough protein in your diet? It's an essential nutrient that serves as the building blocks for your muscles. If you want to add more protein-rich foods to your meals, here are some options to consider: Check out 24 High Protein Foods That You Should Eat Regularly or 11 Foods That Can Give You 100G Of Protein In A Day. Go ahead. Click one, or better yet, read both and learn how to stay energized.
What are your favorite manganese-rich foods? Let us know in the comments below.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.