Benefits of Manganese

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  1. Manganese - Origin, Benefits, Virtues
  2. Description of manganese
  3. Source
  4. Vegetables
  5. Benefits and virtues of Manganese
    1. Helps regulate blood sugar levels
    2. It is essential for the metabolism
    3. It is antioxidant
    4. How does Manganese work?
    5. Manganese Deficiency
    6. Efective against fatigue
    7. Effective in combating bone demineralization
    8. Anti-allergic
  6. Dosage
  7. Side effects and contraindications
  8. Let's go further... new scientific discoveries...
  9. Benefits of Manganese
  10. 6. Helps prevent arthritis and osteoarthritis
  11. You may be interested:

Manganese - Origin, Benefits, Virtues

A close cousin of iron, this hard and brittle metal is naturally present in the environment and in food. It is also an essential trace element for health and essential for the proper functioning of the body ...

Manganese is involved in the use of carbohydrates and fats in the body. It also participates in the fight against free radicals.

Benefits of Manganese

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Sometimes it can even replace magnesium in certain enzymes that need it.

Discover the role of this trace element, its recommended nutritional intake, the risks of deficiencies or overdoses as well as its medical applications.

Description of manganese

Manganese (symbol Mn in the Periodic Table of the Elements) is one of the essential trace elements.

The human body contains between 12 and 20 mg, mainly in the liver, kidneys and pancreas.


Manganese is the 25th chemical element in the Periodic Table of the Elements, its symbol is Mn. The human body contains 12 to 25 mg of it, mainly in the liver, kidneys and pancreas.

Although it has been used since ancient times for its pigmentary properties in cave paintings, it was not until 1774 that manganese was isolated by Schelle and Bergman and made official by Gahn.

It was not until the second half of the 20th century that its vital properties became evident in humans. Manganese remains a relatively little studied trace element.

The best dietary sources of manganese are undoubtedly unrefined grain products, especially oats (4.7 mg/100g), whole wheat pasta (3 mg/100g), brown rice (1.5 mg/100 g), brown rice (1.3 mg/100 g), whole wheat (3.3 mg/100 g), bran bread (1.6 mg/100 g), rye (1.2 mg/100 g), oat bran (1.3 mg/100 g) or wheat bran (1.7 mg/100 g).


Legumes are also good sources of manganese, including soybeans (1.5 mg/100 g), adzuki beans (1.4 mg/100 g), chickpeas (2.3 mg/100 g), raw butter beans (1.3 mg/100 g), fresh beans (0.5 mg/100 g) and lupin (1.5 mg/100 g).

Oil seeds are not outdone, with pine nuts (8.2 mg/100g), poppy seeds (6.7 mg/100g), hazelnuts (4.9 mg/100g), macadamia nuts (4.13 mg/100g) and almonds (2.1 mg/100g) being the great champions.

On the sea side, shellfish should not be outweighed by scallops (2.4 mg/100g), mussels (1.8 mg/100g) and oysters (0.7 mg/100g).

Manganese is also found in drinks such as green or black tea (0.2 mg/100 g) and especially in some very manganese rich mineral waters, so it has the best bioavailability.

Benefits and virtues of Manganese

Manganese is a co-factor of several enzymes, which makes it indispensable for many metabolic reactions.

Helps regulate blood sugar levels

Participating in the production of insulin, a hormone that regulates blood sugar levels.

It is essential for the metabolism

Amino acids (proteins), fatty acids (lipids) and sugars (carbohydrates), and thus helps convert these nutrients from food into calories for the body.

It is antioxidant

It enters the structure of superoxide dismutase which plays an essential role in antioxidant defenses, to fight oxidative stress and cell aging.

How does Manganese work?

Manganese is a trace element necessary for human survival, which is involved in many chemical processes in the body, including the processing of cholesterol, carbohydrates and proteins.

It may also be involved in bone formation.

Manganese Deficiency

Manganese deficiency (less than 2 to 3 mg/day for an average adult), causes - according to the animal model - reproductive disorders in both sexes, bone malformations, depigmentation, ataxia and central nervous system alterations.

Manganese is a co-factor of numerous enzymes (glycosyltransferase, pyruvate carboxylase, GTP oxaloacetate carboxylase, isocyte dehydrogenase, malic dehydrogenase, arginine synthetase, glutamine synthetase) involved in various metabolic processes.

It is particularly present in the metabolism of carbohydrates and in the synthesis of mucopolysaccharides. It is also an essential metal for the synthesis of enzymes (Mn-SOD) involved in the fight against oxidative stress and the prevention of damage caused by free radicals.

It is also involved in the synthesis of vitamin E and the efficacy of vitamin B1 (thiamine) and plays a role in the functioning of metalloproteins such as superoxide dismutase.

Efective against fatigue

When combined with cobalt, manganese can be used to treat chronic fatigue.

Effective in combating bone demineralization

It participates in bone formation (synthesis and renewal), which makes it effective in preventing bone demineralization and osteoporosis.


Manganese was considered by Dr. Démétrier (father of oligotherapy) as the leader in the field of allergies. It would be effective in treating skin allergies, asthma, and rhinopharyngitis.


The National Food Safety Agency (Anses) has set the daily requirement in 2017 at 2.5 mg per day for an adult woman and 2.8 mg for an adult man.

The maximum recommended limit would be 11 mg per day.

Beware of excesses: too high doses of manganese can be toxic to the nervous system and chronic excess could even cause Parkinson's disease-like symptoms!

Side effects and contraindications

Manganese is safe when taken orally in doses less than 11 mg per day. At very high doses, manganese intake can cause memory problems and even hallucinations.

These disorders are usually observed when the water that is drunk daily is contaminated with manganese.

If manganese is inhaled regularly and over a long period of time (certain professions), it can even cause mental disorders such as schizophrenia.

People with chronic liver or lung disease or tuberculosis should avoid manganese supplementation.

Let's go further... new scientific discoveries...

Manganese would be a precious ally for menopausal women! Its role in bone formation allows it to actively fight menopause-related osteoporosis.

Associated with cobalt, it helps fight morning fatigue, common at this time of life.

Associated with copper, it stimulates the adrenal gland and helps the secretion of adrenaline and cortisone, effective in pre-menopause when menstruation is less abundant.

Benefits of Manganese

1. Promotes good bone health and helps prevent osteoporosis

Manganese, in combination with other minerals, including calcium, zinc, and copper, can help reduce bone loss, especially in older women, who are more susceptible to fractures and weakening of bones.

Manganese deficiency also poses a risk of bone-related disorders, as manganese aids in the formation of bone regulating hormones and enzymes involved in bone metabolism.

Studies show that intake of manganese along with other bone-supporting nutrients such as calcium, vitamin D, magnesium, zinc, and copper may improve bone mass in women with weak bones, which is useful in the natural treatment of osteoporosis.

2. Necessary for antioxidant and enzymatic function

Manganese is used by many important enzymes, including arginase, glutamine synthetase and manganese superoxide.

They function as antioxidants in the body, helping to reduce levels of oxidative stress and inflammation that can lead to heart disease and cancer.

Manganese also helps form important bone-forming enzymes, such as glycosyltransferases and xylosyltransferases.

And finally, manganese plays a role in important digestive enzymes that convert food compounds into nutrients and energy that can be used in the body, including glucose and amino acids.

3. Helps maintain cognitive function

A percentage of the body's manganese intake exists in the synaptic vesicles of the brain, so manganese is closely related to the electrophysiological activity of the brain's neurons that control cognitive function.

Manganese is released in the synaptic cleft of the brain and affects the synaptic neurotransmission.

So it is possible that manganese deficiency makes people more prone to mental illness, mood swings, learning disabilities, and even epilepsy.

4. Blood glucose and diabetes

Manganese is needed to assist in the proper production of digestive enzymes responsible for a process called gluconeogenesis.

Gluconeogenesis involves the conversion of amino acids from protein to sugar and the balancing of sugar in the bloodstream.

Although the exact mechanism is not yet well defined, manganese has been shown to be effective in helping prevent excessively high blood sugar levels that can contribute to diabetes.

5. Promotes good lung and respiratory health

Research suggests that manganese consumed with minerals such as oselenium and zinc may help people with lung disorders, including chronic obstructive pulmonary disease.

Oxidative stress is believed to be a key mechanism in tobacco-induced chronic obstructive pulmonary disease and other respiratory disorders.

So manganese's ability to help reduce inflammation and oxidative stress through the production of SOD makes it beneficial for people with lung or respiratory disease.

6. Helps prevent arthritis and osteoarthritis

Manganese, along with supplements containing glucosamine hydrochloride or chondroitin sulfate, is a recommended natural treatment for arthritis.

Eating manganese rich foods regularly, and possibly taking supplements, can help reduce inflammation of the joints and tissues, allowing people with arthritis to feel more comfortable and resume their normal activities.

Manganese appears to be particularly useful in reducing common knee and lower back pain.

7. Reduces the symptoms of premenstrual syndrome (PMS)

Eating a lot of manganese with calcium can help improve PMS symptoms such as muscle aches, anxiety, mood swings and sleep disorders.

A study published in the American Journal of Obstetrics and Gynecology determined that women with low blood manganese levels experience more pain and mood-related symptoms during premenstruation.

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