Getting over to another rather uncommon but essential micro element, we will have a look at manganese and we are going to find an answer to the question “What are the Benefits of Manganese? – The Multi-Enzyme-Supporter!”. And we will also have a look at the reasons why manganese is important for us, how much you need of it and what else might be interesting about this micro element.
Why can we call Manganese the Multi-Enzyme-Supporter?
As it is the case for many of the micro nutrients that are existing, one of the most important tasks of manganese is its support within enzymes and therefore in metabolic processes in our body.
Manganese is a direct and/or indirect component of enzymes, which promote the formation of body substances. Often the source for this formation originated from macro nutrients and the conversion of them in our metabolism. For this manganese, which also works as an antioxidant, is indispensable.
Later we are going to have a more in depth look at the most important functions of manganese in our body and how we benefit from it.
So now that we know that manganese plays an important and essential role in several metabolic processes in our body, we are ready to go further into the world of this micro element.
What is Manganese?
Manganese is a transition metal. Typical compounds containing manganese are pyrolusites, which are manganese oxides. In nature, manganese is not found as a free element.
It is an essential micro or trace element, which we have to get through our nutrition.
What is the demand of Manganese?
Depending on the age, health and lifestyle the daily demand for an average and healthy adult for manganese is about
1.800 – 2.300 micrograms (μg) per day.
Where can you get Manganese from (Top foods)?
Here are the Top foods, which are rich in Manganese:
1. Hazelnuts (up to 5.500 μg/100g),
2. Oat flakes (up to 4.500 μg/100g)
3. Blueberries (up to 4.000 μg/100g)
4. Pulses (up to 2.500 μg/100g)
5. Brown rice (up to 2.000 μg/100g)
What are the functions and benefits of Manganese?
The most important function of manganese is its effect on the enzyme metabolism.
Function as a cofactor/component of an enzyme
Manganese ensures the efficient processes within our body to produce bone substance and connective tissue. Therefore it takes part in the enzymatical driven conversion, the synthesis and the supply of carbohydrates, protein and fat in our body. To do this it amongst others intervenes in the insulin and urea production. Insulin promotes our body to absorb more glucose, which leads to a decrease in blood sugar after a meal. Urea is used to excrete the smallest unused parts of proteins, the nucleic acids.
In redox reactions, manganese can work as an antioxidant to catch free radicals and it supports the formation of oxygen producing enzymes.
Manganese participates within the development of several important hormones in our body, such as insulin and dopamine. Dopamine gives us the possibility to feel happiness. Skin pigments, such as melanin have to rely on manganese for their production.
What deficiency symptoms of Manganese exist?
A deficiency of manganese is very seldom, as it is available in great amounts in food. Probable risk factors are a one-sided diet, oxidative stress and alcoholism.
A smaller deficiency in manganese can lead to the followed symptoms:
- bone structure disorders
- neurologic disorders
- psychological disorders
- development and fertility disorders
- disorders in the energy metabolism
What overdose symptoms of Manganese exist?
An overdose of manganese isn´t normal through a weighted diet. It can become dangerous when significant amounts of manganese (compounds) are inhaled through the air. Then it has a neurotoxic effect on us.
Beginning at quite more than 50 mg/day may result in the following symptoms:
- psychiatric and motor / movement disturbances
- gastrointestinal disorders
- probably reproduction and development disorders (confirmed within animal research)
- copper deficiency
What else may you have to consider about Manganese?
Value in our body
The amount of manganese in our body is about 10 -40 mg. It is stored mostly in the bones (60 %), in the liver, in the kidneys, the pancreas, the muscles and as hair pigment.
Antagonists and Advice
Although magnesium works as an antagonist for manganese, it has the ability to replace manganese for a short period of time. Organically bound manganese as gluconate or chelate is better for our body to use than compounds like manganese sulfate.
Discovery and Use
Manganese was first discovered in 1774.
The word manganese comes from the Latin word “magnesia”, which is derived from a region in Greece, called magnesia, where manganese was found first.
To summarize today´s blog post, we can capture, that manganese is an essential micro element for us and is indispensable in our protein, fat and carbohydrate metabolism, where it works as a component of multiple enzymes. It helps with the formation of bone substance and connective tissue as well as the formation of several hormones, such as insulin and dopamine. As an antioxidant, it catches free radicals. Nuts, oat and blueberries are a good choice for manganese in food.
Now it is your turn. What was important or new here for you? Do you want to know something else? Let us know in the comments.