Manganese: Health Benefits & Side Effects
The human body is quite interesting as well as complex.
It needs various different elements to carry on its functions; Manganese is one of the essential substances.
Let us learn some basic things about this amazing element.
What Is Manganese?
Manganese (Mn) is a vital chemical substance for almost all the life forms.
Furthermore, it has an essential role to play in various processes, such as growth, immune function and other cardinal functions of the body.
It comes on the 12th number on the element list, which are readily available in the crust of the earth.
Manganese works as an important part of numerous enzymes like mitochondrial superoxide dismutase, pyruvate decarboxylase, glutamine synthetase, and arginase.
Furthermore, they have a part to play in:
- Connective tissue and bone generation
- Immune reflexes
- Antioxidant defense system
- Energy (ATP) formation (in mitochondria)
- Metabolism of sugar, fat, and protein
- In the development and functionality of the brain
- Production of the sex hormone as well as the reproduction process
- In the process of digestion
Therefore, Manganese is a highly essential element of a healthy diet.
However, it is important to remember, excess exposure to this pivotal element can lead to toxicity.
Thus, it indicates that balance is the key.
There is more!
When the high levels of Manganese are bad for a few processes, these Mn high levels will be quite effective for the other beneficiary procedures.
However, that thing also has a lot to do with the factors, such as disease state and age.
What Are The Symptoms of Mn Deficiency?
The deficiency of Mn is really a rare phenomenon as it is easily obtained through the food we eat.
As a matter of fact, this situation is so rare that there are just a few cases available in the medical literature that we can relate to it.
Moreover, most of the studies that are about Mn deficiency are basically animal studies.
Mn deficiency can cause:
- Defects in birth
- Deformity of bones
- Osteoporosis (Long-term deficiency of Mn is likely to decrease calcium in bones)
- Neurological issues
- Issue in insulin formation
- Decrease in reproduction
- Skin Lesions
Top 8 Manganese Health Benefits
- Helpful in Enzyme Function and Antioxidant
There are various enzymes that require Manganese and these enzymes also work like antioxidants in the human body.
Therefore, these enzymes become helpful in declining the levels of inflammation and oxidative stress that are likely to be responsible for tumors or heart disease.
Moreover, it has been found that when the Manganese is low, superoxide dismutase function (Manganese-related) will get low too.
This is dangerous since Superoxide dismutase is famous as a master antioxidant.
Hence, it is a powerful antioxidant that has the potential to reduce
- bodily stress and other different chronic diseases
- Chances to protect from Alzheimer
It has been confirmed through a clinical study that in the patients of Alzheimer the Manganese levels were significantly lower.
Thus, the deficiency of Manganese can be associated with the risk of Alzheimer.
However, still, any causal proof is not present and mitochondrial dysfunction is a noticeable thing in Alzheimer.
Moreover, an excess of glutamate in the brain area can be related to this disease.
There is a sure connection of both the conditions with the deficiency of Manganese.
- Mn for skin
In a 12-week long study, it has been revealed that Mn peptide complex, if included, in the treatment of numerous symptoms of cutaneous facial photodamage can bring significant outcomes.
It has the tendency to decrease the signs from moderate to mild ranking.
Thus, it is actually supportive of those individuals who are facing the issue of hyperpigmentation.
- Protect against infertility
Manganese can actually be used as a natural treatment for infertility.
The deficiency of Manganese can be responsible for infertility since the apt ratio of Manganese aids with the antioxidant activity and regulation of hormones.
- Weight loss and Manganese
We have already covered this fact that Mn has the potential to regulate the balance of hormones, but due to its this trait and improvement of the digestion process, it can do more than what meets the eye.
When 7-Keto Naturalean (a specific type of Mn) is with other significant nutrients, such as choline, copper, potassium, L-tyrosine, and extract of asparagus root, have the tendency to be helpful for the problem of obesity.
- Elevate vitamin absorption
Mn can be helpful for absorbing essential minerals like magnesium, and vitamins like vitamin E and B.
Hence, the risk of vitamin deficiency increases when the body has insufficient Mn.
- Elevate Metabolism
The appropriate activity of metabolism is highly important for a healthy body.
With various vital roles of Mn, it can play the essential role in the metabolism of carbohydrates, amino acids, and cholesterol.
Additionally, it sustains the functionalities of a healthy liver.
- Better thyroid health
Mn is a pivotal component of thyroxine (cardinal hormone, generated by the thyroid gland).
Thus, proper functions of thyroid simply mean better prevention from various health issues that include appetite, metabolism, functions of different organs and weight loss.
Should I Take Mn supplementation?
Well frankly, most of the people already have good levels of Mn because of this metal’s presence in food items and water.
Hence, one needs to be careful while taking this trace metal in the form of supplement.
However, there are numerous multivitamins that possess.
Usually, Mn-containing supplements have around 5 mg to 20 mg Manganese.
Furthermore, recommended intake is 5mg to 11mg per day (depends upon the age and condition of the user).
What Are some Of The Good Sources Of Manganese?
- Chickpeas (Garbanzo Beans) 1 cup in cooked form
- Hazelnuts 1 ounce
- Teff 1 cup in cooked form
- Rye 1 cup in cooked form
- Brown Rice 1 cup in cooked form
- Amaranth 1 cup in cooked form
- Adzuki Beans 1 cup in cooked form
- Buckwheat 1 cup (cooked and crushed form)
- Macadamia Nuts 1 ounce
- White beans 1 cup cooked
- Oats 1/3 cup dry equivalent to 1 cup cooked
- Black beans 1 cup cooked
What Are The Side Effects Of Manganese?
Manganese toxicity actually exists.
This element is highly important, but we cannot neglect the side effects, which it has the potential to cause.
Moreover, it is tough to have the deficiency of Mn, but it is easy to have it in abundance.
When the body does not flush the excess Mn, the real problems will generate.
Some of the most common side effects due to excess Manganese:
- Damage to brain
- Disturb sleep
- Can be responsible for Parkinson’s disease
- Exacerbate oxidative stress
- Decrease IQ in children
- Increase inflammation