Manganese is an element that is part of many tissues. It is mainly stored in the liver, brain, kidneys and pancreas.
Manganese is a component of many enzymes, it participates in the process of proper digestion and absorption of carbohydrates, fats and proteins. It takes part in the action of enzymes necessary for the body to properly absorb biotin (vitamin B7), vitamin B and vitamin C. In addition, it is responsible for the proper functioning of the nervous system and has a strong influence on the level of libido, sexual performance and fertility. It is an element necessary to maintain healthy bones.
Manganese affects the skin’s good condition and plays an important role in the production of thyroxine, an inactive form of thyroid hormones. Manganese facilitates the absorption and storage of iron.
Apart from zinc and copper, manganese is included in the superoxide dismutase (SOD) enzyme – a powerful antioxidant produced by the body to protect cells, tissues and essential physiological compounds from damage caused by free radicals.
Symptoms of manganese deficiency:
- delay in physical development,
- improper functioning of the nervous system: fatigue, discouragement, anxiety,
- worsening of hearing and murmurs in the ears,
- formation of bone defects, bone deformities,
- disorder in coordination of movements, joint pain,
- decreased libido, impaired fertility.
Symptoms of excess amount of manganese:
There were no cases of excessive manganese consumption with food. An increased amount of this element in the body may occur as a result of contact with manganese-containing dust or smoke. Then, central nervous system disorders appear, such as tremor of the extremities, difficulty walking or depression. In addition, in case of excess manganese in the body, liver and thyroid function may be impaired.
Sources of manganese in food:
Manganese is found in products such as oats, oatmeal, whole cereal grain products (mainly wholemeal rye bread), dry legume seeds (mainly white beans), seafood, buckwheat, nuts, tofu, parsley root, spinach, kale, cauliflower, beets, sunflower seeds, pineapples, apricots, cocoa, walnut, bitter chocolate.
Supplementation with manganese:
Supplements which contain manganese:
Manganese – Chelat Manganese 10 mg 180 capsules (Swanson) – product available here