Manganese is a trace mineral that is essential for human health. It is involved in various biological processes in the body, including bone development, wound healing, and metabolism of carbohydrates, amino acids, and cholesterol. This mineral also acts as an antioxidant, protecting cells from damage caused by free radicals.

Sources of Manganese Manganese is found in a variety of plant-based and animal-based foods. Whole grains, legumes, nuts, seeds, green leafy vegetables, and tea are all rich sources of manganese. Animal-based foods like seafood, beef, poultry, and eggs also contain small amounts of this mineral.

Manganese Deficiency Manganese deficiency is rare, as the human body only requires a small amount of this mineral to function properly. However, those who are at risk of deficiency include people with digestive disorders, such as celiac disease, Crohn’s disease, or ulcerative colitis, as these conditions can affect nutrient absorption. People with chronic liver or kidney disease may also be at risk of manganese deficiency.

Symptoms of manganese deficiency can include impaired growth and development in children, bone malformation, skin rash, and impaired glucose metabolism.

Manganese Toxicity While manganese is essential for good health, too much of it can be toxic. Inhaling large amounts of manganese dust or fumes, such as in industrial settings, can lead to a condition known as manganism, which can cause symptoms similar to Parkinson’s disease, such as tremors and difficulty with movement.

Manganese toxicity from food sources is rare, as the body regulates manganese absorption and excretion efficiently. However, people who consume large amounts of manganese supplements may experience adverse effects such as digestive upset, nervous system disorders, and impaired iron absorption.

Health Benefits of Manganese Manganese has several health benefits, including:

1. Bone Health: Manganese is essential for bone development and may help reduce the risk of osteoporosis in postmenopausal women.
2. Wound Healing: Manganese is involved in the production of collagen, a protein that is essential for wound healing.
3. Antioxidant: Manganese acts as an antioxidant, protecting cells from damage caused by free radicals.
4. Metabolism: Manganese is involved in the metabolism of carbohydrates, amino acids, and cholesterol, helping to regulate blood sugar levels and maintain healthy cholesterol levels.
5. Brain Health: Manganese is involved in the production of neurotransmitters, which are important for brain function and mood regulation.
6. Thyroid Function: Manganese is required for the synthesis of thyroid hormones, which play a key role in regulating metabolism and energy levels.

Manganese Supplements Manganese supplements are available in the form of capsules, tablets, and liquid extracts. However, as with all supplements, it is important to consult with a healthcare professional before starting any new supplement regimen.

The Bottom Line Manganese is an essential mineral that plays a crucial role in many biological processes in the body. While deficiencies and toxicities of this mineral are rare, consuming a well-balanced diet that includes whole grains, legumes, nuts, seeds, and green leafy vegetables can help ensure adequate intake of manganese. Additionally, incorporating supplements under the guidance of a healthcare professional can be beneficial for those who are at risk of deficiency or who require additional support for certain health conditions.