Nutrition Expert: Sana Saiyed, Practicing Clinical Nutitionist, Mumbai
Manganese is a trace mineral, which your body needs in small amounts. Human body stores 20% of manganese in the liver, kidneys, pancreas and bones.
Manganese contributes to many bodily functions, including the metabolism of amino acids, cholesterol, glucose, and carbohydrates. It also plays a role in bone formation, blood clotting, and reducing inflammation.
Role of Manganese in immunity:
Manganese plays a vital role in activating the enzymes mainly antioxidants and we all know that antioxidants are responsible for promoting a strong immune system.
Manganese also helps in decreasing the oxidative stress of the body cells avoiding the oxidative damage to the body. Oxidative stress affects the heart, liver,pancreas and many vital organs, and the role of manganese is to avoid it.(1)
Risks of deficiency
Since manganese is involved in several bodily functions like metabolism of carbs, fat, protein, it’s deficiency puts the body at risk for all these functions.
The risks of manganese deficiency are weak or poor bone growth, low fertility, impaired glucose tolerance which leads to disturbed metabolism of carbohydrates and fat.
Recommended Daily Allowance: (2)
The daily Adequate Intake (AI) levels for manganese are: men age 19 and older, 2.3 mg; women 19 and older, 1.8 mg; pregnant women age 14 to 50, 2 mg; breastfeeding women, 2.6 mg.
Early research suggests that taking manganese along with calcium helps improve symptoms of PMS, including pain, crying, loneliness, anxiety, restlessness, irritability, mood swings, depression, and tension. (3)
Taking a specific product containing manganese, glucosamine hydrochloride, and chondroitin sulfate by mouth for 4 months improves pain and the ability to do normal activities in people with osteoarthritis of the knee and the lower back. (4)
In one study in 93 people with osteoarthritis, 52% reported symptom improvements after 4 and 6 months of taking a manganese, glucosamine and chondroitin supplement. (5)
Some examples of foods that are good sources of manganese include: Nuts, such as almonds and pecans, beans and legumes, oatmeal and bran cereals,whole wheat bread, brown rice,leafy green vegetables, such as spinach, fruits, such as pineapple and acai.