Manganese is an important trace mineral needed for many vital functions including nutrient absorption, production of digestive enzymes, bone development and immune-system defenses. It helps balance hormones naturally such as balancing levels of calcium – helping fight calcium deficiency – and phosphorus which all work together in many crucial ways.
Symptoms Linked to Manganese Deficiency:
- Chronic fatigue syndrome
- Low immunity and frequently getting sick
- Worsened symptoms of premenstrual syndrome (PMS)
- Hormonal imbalances
- Weak bones (osteoporosis)
- Anemia
- Impaired glucose sensitivity
- Changes in digestion and appetite
- Impaired reproductive abilities or infertility
Health Problems Associated to Manganese Deficiency:
- Dyslipidemia – Cofactor to an antioxidant (superoxide dismutase) that repairs damage to blood vessels caused by oxidized LDL (low density lipoprotein).
- Inflammation – Cofactor to the powerful antioxidant superoxide dismutase that fights inflammation within cells.
- Sleep Apnea – The trace minerals Manganese, Magnesium, Selenium, Zinc and Copper are critical cofactors for the major antioxidant enzymes which are important in repairing cellular damage caused by hypoxia (lack of oxygen) in sleep apnea.
- Telomeres – Required cofactor in Manganese superoxide dismutase; a deficiency in which decreases telomerase activity.
Toxicity of Manganese:
Although rare, manganese toxicity is possible. Most adults are safe taking and consuming up to 11 mg of manganese each day. In healthy adults, it’s extremely unlikely to consume too much manganese from food source alone; rather people usually take in too much manganese when taking certain supplements. People with existing liver disease and people with a history of alcoholism or anemia should avoid manganese supplements or speak with a doctor first. Manganese can build up in these people and cause side effects, including mental problems, dizziness and shaking, and worsened liver disease. People who have existing iron deficiency (anemia) are also likely to absorb higher levels of manganese so they need to be cautious about their consumption rate.
How to Acquire Manganese:
- Sprouted grains
- Legumes or beans
- Hazelnuts
- Pumpkin Seeds
- Spinach
