How Manganese Affects Our Bones & Overall Health
What is Manganese?
Manganese, the trace mineral that might not be in the spotlight, but its role in our health is nothing short of extraordinary. Trace minerals, even though they're required in tiny amounts (measured in milligrams or micrograms), they are responsible formany important jobs in our bodies. To appreciate its importance, we're going to dive into the fundamental benefits and what makes it such a vital component for our health.
Why Is It Important?
Manganese is often overlooked, yet it's incredibly important. It acts as a catalyst for enzyme activity, helping the body metabolize carbohydrates, amino acids, and cholesterol (1). It also plays a protective role through “manganese superoxide dismutase” (MnSOD), an antioxidant enzyme that helps guard cells from oxidative stress. In relation to bone health, manganese supports the synthesis of connective tissue and helps activate enzymes involved in bone maintenance and mineral metabolism—key factors in maintaining a strong skeletal structure.*
The Benefits of Manganese:
Essential Trace Mineral for Bone Support
Manganese plays a supportive role in maintaining healthy bones by contributing to the synthesis of bone-supporting compounds. Working in harmony with minerals like calcium and phosphorus, it helps maintain bone integrity and overall skeletal health.
Connective Tissue Support
In the synthesis of connective tissues, manganese creates and sustains the supportive framework for bones, encompassing crucial components like tendons and cartilage. This process involves the production of collagen, a fundamental protein that grants structural support to bones and various tissues throughout the body. The active participation of manganese in these reactions, contributes to reduce joint pain, improved bone stability and enhanced joint flexibility, keeping injury's at bay and promoting active resilient lifestyles (2).
Enzyme Activation
Enzymes are like biological catalysts, speeding up chemical reactions in the body. In this case, manganese serves as a crucial catalyst, playing a vital role in starting and propelling important biochemical processes. Manganese speeds up the processes that involve breaking down carbohydrates, amino acids, and cholesterol. Giving you a more balanced metabolism and better digestion (1).
Antioxidant Defense
Manganese acts as a shield through the action of manganese superoxide dismutase (MnSOD). This powerful enzyme targets superoxide radicals – reactive molecules that can wreak havoc on cellular structures. MnSOD acts as an antioxidant by neutralizing these superoxide radicals, converting them into less harmful substances like hydrogen peroxide. This process is a vital component of our body's defense system, and is linked to lowering the chance of heart diseases, and conditions like Alzheimer's and Parkinson's (3).
Blood Sugar Regulation
Manganese plays a crucial role in the metabolism of glucose. Glucose is a basic sugar that comes from the food we eat, particularly carbohydrates and sugars. Its primary role is to provide energy, its the main source of fuel for both the brain and muscles. Not only does glucose provide consistent energy throughout the day, but its metabolism by manganese also contributes to optimal cognitive function, enhancing focus and mental clarity. Moreover, the efficient utilization of glucose by manganese supports improved muscle function and performance, helping prevent fatigue during physical activities (1).
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Recommended Dietary Allowance (RDA) Manganese
The Recommended Dietary Allowance (RDA) for manganese varies based on age, sex, and life stage. The values are measured in milligrams (mg) per day. Here are the RDAs for manganese according to the Dietary Reference Intakes (DRI) established by the National Academies of Sciences, Engineering, and Medicine for different groups:
Supplementing with manganese (Mn) can aid in maintaining strong bones by supporting calcium metabolism and preventing arterial calcification, promoting heart health. However, it's advisable to consult a healthcare provider before starting manganese supplements, especially if you're on medications like blood thinners, as manganese may interact with them.
RDA Table
Age Group
RDA for Manganese (mg/day)
Infants 0-6 months
0.003
Infants 7-12 months
0.6
Children 1-3 years
1.2
Children 4-8 years
1.5
Children 9-13 years
1.9
Boys 14-18 years
2.2
Girls 14-18 years
1.6
Men (19 years and older)
2.3
Women (19 years and older)
1.8
Pregnant (14-50 years)
2.0
Breastfeeding (14-50 years)
2.6
Important Notice: Unlike food sources, supplements can raise the risk of consuming too much manganese. Excessive intake (above 11mg/day) can lead to manganese toxicity, affecting neurological health and leading to symptoms like tremors or mood changes.
Signs and Symptoms of Manganese Deficiency
When your body doesn't get enough manganese, it's like a machine running low on a vital component – things just don't work as smoothly. Manganese deficiency, though rare, can lead to noticeable health issues. Here's what to look out for:
1
Slow Growth in Children
In children, manganese deficiency may hinder normal growth and development.
2
Problems with Bones
Manganese plays an important role in supporting bone structure and skeletal health. A deficiency may be associated with changes in normal bone development.
3
Trouble Getting Pregnant
Manganese plays a role in reproductive health, and deficiency may lead to fertility problems or complications during pregnancy.
4
Pain in Joints
Manganese deficiency has been linked to joint pain and inflammation.
5
Skin Problems
Dermatitis and other skin issues may arise due to insufficient manganese levels.
6
Changes in Hair Color
In severe cases, changes in hair color, such as a lightening or graying, have been reported.
7
Cholesterol Issues
Manganese deficiency might impact lipid metabolism, potentially leading to altered cholesterol levels.
8
Nervous System and Brain Issues
Manganese is important for the brain, and not having enough might cause problems with thinking and moving.
What Are Some Natural Sources of Manganese?
One notable source of manganese is nuts, particularly almonds and pecans, which are rich in this essential mineral. Whole grains like One notable source of manganese is nuts like almonds and pecans, along with whole grains such as brown rice and oats. Legumes like chickpeas and lentils also provide a good dietary source. While these natural sources vary in manganese content, supplements offer a consistent dose. It's essential to consult a healthcare professional before starting any supplement regimen. Balancing your diet with manganese-rich foods and supplements, if necessary, can support overall health.
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Now that we've highlighted that Manganese is an essential mineral that offers a range of health benefits, from supporting bone health to aiding in wound healing, it's essential to ensure an adequate intake. Experts recommend an intake of 2.3 milligrams per day for adult men and 1.8 milligrams per day for adult women. Ocean Essence is a research-backed supplement that contains 2mg of Manganese, which is 87% of your daily needs.
Ocean Essence also includes Calcium, Magnesium, Vitamin D, Vitamin K2, Vitamin C, and Boron, providing a complete bone nourishing formula. These vitamins and minerals are backed by scientific research for their role in supporting bone health, joint health, and digestive health.
Don't compromise on your health and well-being. Try Ocean Essence today and give your body the essential nutrients it deserves! If you're thinking whether manganese supplements are right for you, consider your current dietary intake and lifestyle. Remember, supplements can fill nutritional gaps, but they're most effective when used as part of a balanced diet. For a personalized approach, consulting with healthcare professionals is always a wise step.
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References:
(1) Li, L., & Yang, X. (2018). The essential element manganese, oxidative stress, and metabolic diseases: Links and Interactions. Oxidative Medicine and Cellular Longevity, 2018, 7580707–7580711. https://doi.org/10.1155/2018/7580707
(2) Rondanelli, M., Faliva, M. A., Peroni, G., Infantino, V., Gasparri, C., Iannello, G., Perna, S., Riva, A., Petrangolini, G., & Tartara, A. (2021). Essentiality of manganese for bone health: An overview and update. Natural Product Communications, 16(5), 1934578-. https://doi.org/10.1177/1934578X211016649
(3) Robinson, B. H. (1998). The role of manganese superoxide dismutase in health and disease. Journal of Inherited Metabolic Disease, 21(5), 598–603. https://doi.org/10.1023/A:1005427323835
Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of Psychiatry, 202, 100-107. doi:10.1192/bjp.bp.111.106666
