Manganese is one of those elements commonly referred to as “trace” minerals within the human body, because it is found and required only in relatively small amounts. But that description should not be taken as a reduction in the importance of manganese in any way. In fact, the very name is derived from the ancient Greek word for magic; evidencing the special powers attributed to him. Modern science is probably too cautious to go as far as that, but there is no question that manganese has a number of vital functions within the body.

Manganese is an essential element in the production of several vital enzymes. Perhaps particularly important among these is superoxide dismutase, an antioxidant enzyme that plays a crucial role in protecting the mitochondria of all cells in the body from free radical oxidative damage that can lead to DNA damage, premature aging and even, eventually degeneration. disease. Manganese-dependent enzymes are also essential for the efficient metabolism of dietary proteins and carbohydrates, as well as cholesterol.

In addition to helping to maintain normal cholesterol levels, it has also been observed that heart patients tend to have reduced levels of manganese in the heart muscle, and there is research evidence to suggest that manganese may also help protect against arterial damage. .

Manganese is also considered important for bone and joint health. Some commercial preparations containing glucosamine, a popular supplement marketed as an aid for joint flexibility and to reduce osteoarthritis pain, also contain significant amounts of a manganese compound, and there is evidence that manganese, such as glucosamine has a significant effect in helping to repair articular cartilage. Low blood levels and manganese deficiencies have also been associated with a higher incidence of osteoporosis, that is, brittle bones; and wound healing is dependent on prolidase, another manganese-activated enzyme.

Although orthodox medicine remains reluctant to accept the link, there is evidence that low manganese levels are associated with the glucose intolerance characteristic of diabetes and, coincidentally or not, many of the so-called therapies have also been observed to “Natural” nutritional for disease is often based on manganese-rich herbs. No one claims that manganese supplements can act as an alternative treatment for diabetes, but many doctors argue that when taken in conjunction with a diet rich in manganese, they can help patients control their blood sugar levels. Finally, several research reports have confirmed an associative, but not necessarily causal, relationship between low manganese levels and cerebral (epileptic) seizures in both humans and other animals. While it is generally recognized that more research is required, it seems reasonable to suggest that ensuring good levels of manganese in the body may have some protective effect. The US Food and Nutrition Board has recommended an upper safe limit for manganese intake of 11 mg per day for adults, and there are potential concerns about manganese toxicity. However, they appear to arise from the direct inhalation of manganese dust and the consumption of manganese-contaminated water or heavily contaminated air, rather than from diet or supplements.

Aside from these external contaminants, a manganese deficiency is much more likely than an excess. Whole grains, leafy green vegetables, certain fruits, and green or black tea are reasonably good sources, but many modern Western diets can still struggle to provide even the minimum amounts needed. As usual, the removal of nutrients from the soil along with our increased dietary dependence on highly refined grains are the main culprits. But in the case of manganese, this problem is compounded by its negative interaction with other essential minerals that the body needs in large quantities. It appears, for example, that the absorption of manganese from food decreases in proportion to the amount of iron in that food and the amount of iron stored in the body.

Blood levels of manganese and the important antioxidant superoxide dismutase have been found to be reduced in people following an iron supplementation program, and similar results have been found in people taking magnesium supplements, as is very commonly recommended in the interest of heart and cardiovascular health.

Relatively high doses of calcium supplements have also been found to reduce the absorption of manganese and perhaps also increase its rate of excretion from the body. But none of the above effects should be taken as a reason not to supplement with these other minerals if such a program is considered potentially beneficial. However, they are further proof of the holistic functioning of the body’s systems and the mutual interdependence of all the nutrients on which they depend.

Fortunately, however, the answer to the problem is quite simple. It is to ensure that no mineral supplement, or in the case of vitamins, is ever taken in isolation, but only in the form of complete multivitamin and multimineral supplements. And, of course, they should always be viewed as a supplement to a nutritionally well-balanced diet rather than a replacement for it. Such a multimineral supplement should provide more than enough manganese, but it’s also worth noting that a good intake of vitamin C and zinc, in particular, appears to significantly improve manganese absorption.