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Manganese – Nutrient Spotlight
M A N G A N E S E
Manganese is a trace mineral and is vital for many bodily functions. However, our bodies only require a small amount of manganese.
It is needed for normal brain and nervous system functioning, and for many other enzyme systems. It’s considered an ‘essential nutrient’ because our bodies need it to function properly.
Our bodies store up to around 20mg of manganese in our kidneys, liver, pancreas, and bones. However, it’s also important that we get additional manganese from our diets.
𝐀𝐥𝐬𝐨 I𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 F𝐨𝐫:
➕ bone development and maintenance, weak and brittle bones (osteoporosis), osteoarthritis. To help with osteoporosis, people should take manganese along with copper, zinc, and calcium.
➕ crucial for hormone production. In particularly, manganese is involved in the production of thyroxine. This is the main hormone that is secreted by your thyroid. People with low levels of manganese may suffer from hypothyroidism – a condition where your thyroid doesn’t produce enough of the hormone
➕ may help protect your brain against free radicals because of its antioxidant properties. Manganese plays a role in the function of antioxidant super-oxide dismutase (SOD). In simple terms, SODs are antioxidant enzymes that help protect cells. They convert free radicals into oxygen and hydrogen, thus preventing further damage.
𝐃𝐢𝐝 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰? ❓
Too much manganese can actually make you crazy! It’s called ‘Manganism’ (manganese toxicity) and symptoms include tremors, difficulty walking, and facial muscle spasms.
Also, too much manganese may also cause anemia. This is because manganese competes with iron for absorption. Research has shown that people who have an iron deficiency may absorb more manganese. Therefore, those should really watch their consumption of manganese more closely.
As a note, no official RDA exists. Instead, we have an Adequate Intake (AI) which is used as a guide. It depends on gender, health issues, and age, but a healthy adult generally requires around 2mg per day. Too much of the mineral includes doses of 11 mg per day which is quite a lot!
Symptoms include poor bone growth or skeletal defects, low fertility, glucose intolerance, weight gain, and hormone imbalances.
If you have a condition including epilepsy, diabetes, osteoporosis, you may be at a higher risk of manganese deficiency.
Leafy green vegetables (spinach)
Oatmeal and bran
Whole wheat bread and brown rice
Beans & legumes (lima beans, pinto beans)
Nuts (almonds and pecans)
Fruits (pineapple and acai)
If you are, or are worried about being deficient in manganese, our Turmeric Curcumin capsules contain a significant amount of manganese.