Description
"Manganese" is an essential trace mineral concentrated in bones, the brain, and vital organs. Acting as a coenzyme, it supports cellular defense, bone strength, and metabolic processes. Its presence in energy production aids in blood sugar balance and immune function. Beyond metabolism, manganese contributes to antioxidant protection, helping to fight oxidative stress. Regular intake through diet ensures optimal levels for bone formation, neurological function, and enzymatic reactions. Critical for overall health, manganese remains vital for longevity and physiological resilience.
Functions in the Body
Category
Deficiency Symptoms
A deficiency in manganese can result in poor bone growth, skeletal defects, impaired growth, low fertility, impaired glucose tolerance, and abnormal carbohydrate and fat metabolism.
Synergists & Antagonists
Manganese works synergistically with vitamin B1, vitamin C, vitamin K, copper, iron, and zinc to support bone health, antioxidant defense, and glucose metabolism. However, it has antagonistic relationships with vitamin B12, vitamin E, calcium, chromium, copper, iron, phosphorus, cadmium, and lead, which can inhibit manganese absorption or utilization.
Manganese
Warnings
Excessive manganese intake may lead to manganism, a neurotoxic condition affecting movement and cognitive function. Manganese absorption may be reduced by antacids, so consult a healthcare provider if using antacids or consuming high doses of manganese.
Food Sources
Manganese is found in a variety of foods, including oats, wheat, pecans, soybeans, rye, barley, quinoa, garlic, cloves, and brown rice.
Time Frame
Manganese can be consumed at any time of the day, either through food or supplements.
Depleted By
Large amounts of calcium, iron, and zinc can interfere with manganese absorption, while magnesium may rarely have this effect.