Manganese is a trace element that your body needs in small amounts. Your body cannot produce it on its own, but it can store it.  Manganese is stored in the kidneys, liver, pancreas, and bones.  Most people can get their daily amount of manganese from their diet. 

Manganese is a naturally occurring mineral that is present in some foods. Foods that are good sources of manganese are whole grains, clams, oysters, mussels, nuts, soybeans, legumes, leafy vegetables, coffee, tea, many spices, raw pineapple, sweet potato, and brown rice. 

In a healthy person who has a properly functioning liver and kidneys will excrete excess manganese.  There usually are no side effects caused by manganese.  Deficiencies are rare. 

 

 

How Manganese Affects Your Health

Reduces Inflammation & Protects Against Free Radicals

Antioxidants help protect the body against free radicals.  Free radicals destroy healthy cells in the body, and are thought to be the cause of aging, heart disease, and some cancers.  Manganese makes up part of the antioxidant enzyme superoxide dismutase.  This antioxidant is an important one.  It helps change the free radical superoxide into smaller molecules so it can’t attack healthy cells. 

Superoxide dismutase is used as a treatment for some inflammatory disorders.  Manganese can help reduce inflammation throughout the body, but specifically can help with inflammation related to lung pleurisy, inflammatory bowel disease, psoriasis, and osteoarthritis pain. 

Since manganese protects against free radicals, it protects the brain against them as well which can help improve brain function and cognitive functions.  

Supports Bone Health

Dense bones are important especially as you get older.  Manganese paired with other nutrients such as calcium and vitamin D have been shown to help with bone development, maintenance, and density.  Manganese has also been studied to show its effects in helping reduce spinal bone loss in women.  

Helps Manage Blood Glucose Levels

In studies about diabetes, it has become known that people with diabetes tend to have lower amounts of manganese in their bodies.  It is uncertain whether a manganese deficiency leads to diabetes, or if diabetes leads to a manganese deficiency. 

Manganese is heavily concentrated in the pancreas.  It helps the pancreas create insulin.  Helping the pancreas create insulin can help someone who is diabetic lower their blood sugars.  Manganese plays an important role in managing glucose levels. 

Helps Wounds Heal

Wound healing starts with collagen.  Alongside vitamin K manganese aids with blood clot formations.  Blood clotting is the first stage of wound healing.  Manganese helps produce collagen.  

 

 

Improves Blood Flow

Manganese also helps enlarge the veins so that the body can move blood to the brain effectively.  This increased flow lowers the risk of health conditions such as a stroke.  It has also been shown that this can also play a role in people who have seizure disorders.  Manganese may help lessen the amount of seizures a person has. 

Activates Enzymes Helps Digestion & More

Manganese helps activate the enzymes in the metabolism.  This helps with the digestion and utilization of proteins and amino acids.  Manganese also helps the body utilize choline, thiamine, vitamin C, and E. 

It is vital for proper liver function. 

It also helps with development, reproduction, energy production, immune response, and regulates brain activity. 

Manganese may also help reduce symptoms of PMS such as anxiety, cramping, pain, mood swings, and depression.  It also helps to create thyroxine, an important hormone essential for thyroid health.  

 

 

Takeaway

Manganese is important for overall health.  It aids in lots of different things from providing antioxidants, to managing glucose levels, and even helping with thyroid and liver functions. 

It is important to get manganese in your diet.  Your body cannot produce it on its own, but it can store manganese in the kidneys, liver, pancreas, and bones. 

Deficiencies are rare but can happen.  Symptoms of a deficiency are reduced glucose tolerance, impaired growth, bone abnormalities, or fertility problems. 

It is more likely to have manganese toxicity than it is to have a deficiency.  Toxicity can occur from ingesting too much with impaired kidney and liver function or inhaling it which can happen when working somewhere with welding or smelting.  Inhaling too much overtime can cause a condition called Manganism, which is similar to Parkinson’s disease. 

 

 


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