Manganese: Strong Nerves, Good Mood
Manganese (= Mangan) (Mn)
For humans – strong nerves, good mood.
In the human body manganese is necessary for the formation and metabolism of vitamin C, is a component of enzyme systems, affects protein metabolism, and together with nickel and zinc improves lipid absorption in atherosclerosis.
Manganese in nature constitutes 0.1% of the Earth’s crust mass. The manganese content in plants is 0.001–0.01% (by mass).
The daily requirement of the human body depends on the person’s physical activity and ranges from 2 to 5 mg. The level leading to deficiency is estimated at 1 mg/day. People engaged in heavy physical labor require more manganese.
The absorption of manganese from the diet is apparently 3–5%. Manganese absorption occurs throughout the small intestine. Manganese quickly leaves the bloodstream and is mainly present in the tissues in the mitochondria of cells (the “power stations” of the cell where energy is produced). It is found in higher amounts in the liver, tubular bones, pancreas, and kidneys. The tubular bones and liver contain the most manganese in the human body.
Upon absorption, manganese competes with iron and cobalt: one of these metals, if present in high levels, can inhibit the absorption of the others. Manganese is an activator of many enzymes.
Upon absorption, manganese competes with iron and cobalt: one of these metals, if present in high levels, can inhibit the absorption of the others. Manganese is an activator of many enzymes.
The liver and pancreas play an important role in concentrating and excreting manganese. Manganese is almost entirely excreted in feces, as well as in sweat and urine.
Biological role in the human body. Manganese has a significant impact on the vital activity of living organisms. It is one of the most important trace elements and is a component of many enzymes, performing numerous functions in the body, actively influencing the metabolism of proteins, carbohydrates, and fats. Manganese’s ability to enhance insulin action and maintain a certain level of cholesterol in the blood is also considered important. In the presence of manganese, the body makes fuller use of fats.
Main biological functions of manganese:
• participates in the synthesis and metabolism of neurotransmitters in the nervous system;
• prevents free radical oxidation, ensures the stability of cell membrane structures;
• ensures the normal functioning of muscle tissue;
• participates in the metabolism of thyroid hormones (thyroxine);
• ensures the development of connective tissue, cartilage, and bones;
• enhances the hypoglycemic effect of insulin;
• increases glycolytic activity;
• increases the intensity of fat utilization;
• reduces lipid levels in the body;
• counteracts fatty degeneration of the liver;
• participates in the regulation of the metabolism of vitamins C, E, B group, choline, copper;
• participates in ensuring full reproductive function;
• necessary for normal growth and development of the body.
• participates in the synthesis and metabolism of neurotransmitters in the nervous system;
• prevents free radical oxidation, ensures the stability of cell membrane structures;
• ensures the normal functioning of muscle tissue;
• participates in the metabolism of thyroid hormones (thyroxine);
• ensures the development of connective tissue, cartilage, and bones;
• enhances the hypoglycemic effect of insulin;
• increases glycolytic activity;
• increases the intensity of fat utilization;
• reduces lipid levels in the body;
• counteracts fatty degeneration of the liver;
• participates in the regulation of the metabolism of vitamins C, E, B group, choline, copper;
• participates in ensuring full reproductive function;
• necessary for normal growth and development of the body.
Manganese participates in the formation of bone tissue and hematopoiesis, ensures the normal functioning of the nervous system, helps combat allergic reactions and diabetes.
Manganese deficiency is one of the common deviations in the bioelement metabolism of modern humans. Manganese deficiency is most often associated with increased psycho-emotional stress on a person due to the intensified “consumption” of manganese to support essential neurochemical processes in the central nervous system. Manganese deficiency negatively affects the stability of nerve cell membranes and the nervous system as a whole, impacting the functions of the brain and other organs and systems. It is possible that people prone to stress have an increased need for one of the manganese enzymes, which may lead to greater susceptibility to manganese deficiency.
Synergists and antagonists of manganese. The absorption of manganese in the gastrointestinal tract is facilitated by vitamins B1, E, phosphorus, and calcium (in moderate amounts).
Excessive intake of phosphorus and calcium hinders manganese absorption.
Excessive intake of phosphorus and calcium hinders manganese absorption.
Causes of manganese deficiency in the body: insufficient intake of manganese from external sources (inadequate nutrition, decreased consumption of manganese-rich foods, particularly plant foods); excessive intake of phosphates (soda, canned foods); increased excretion of manganese due to excessive levels of calcium, copper, and iron in the body; increased consumption of manganese due to psycho-emotional overloads, in women during the premenopausal period and menopause; contamination of the body with various toxins (cesium, vanadium), disruption of manganese metabolism regulation in the body.
Signs of manganese deficiency. Manganese deficiency can lead to a decrease in the level of “good” cholesterol in the blood, impaired glucose tolerance, increased body weight, obesity, development of atherosclerosis, hypertension, cardiovascular disorders, impaired pancreatic function, deterioration of spatial orientation, vision and hearing disorders, fatigue, weakness, dizziness, irritability, poor mood, deterioration of cognitive processes, ability to make quick decisions, memory decline, impaired muscle contraction function, tendency to spasms and cramps, muscle pain, motor disorders, muscle cramps, tremors, degenerative changes in joints, tendency to sprains and dislocations, osteoporosis during menopause, excessive sweating, thinning of tooth enamel, skin pigmentation disorders, appearance of fine scaly rashes, vitiligo, delayed growth of nails and hair, immune disorders, as well as ovarian dysfunction, early menopause, premature aging, infertility, breast diseases, and risk of oncological diseases.
Main manifestations of manganese excess: lethargy, fatigue, drowsiness, sluggishness, memory deterioration, depression, muscle tone disorders, paresthesias, slowness and stiffness of movements, gait disturbances, decreased muscle tone, muscle atrophy, development of parkinsonism, encephalopathy, diffuse nodular lung lesions, development of manganism (from inhaling dust).
Manganese is necessary: in osteoporosis, hyperlipidemia, hypertension, for the prevention of cardiovascular diseases, for improving memory.
Dietary sources of manganese: nuts and seeds: peanuts, cashews, sesame, poppy seeds, Brazil nuts, walnuts, pistachios, and especially macadamia, almonds, cedar nuts, sunflower seeds, pumpkin seeds, hazelnuts, chestnuts; seaweed; fruits: avocado, apricots, pineapple, banana, grapes, lingonberries, blueberries, strawberry, viburnum, dogwood, cranberry, gooseberry, raspberry, sea buckthorn, chokeberry, red currant, black currant, persimmon, blueberry; dried fruits: raisins, dried figs, dried apricots, dates, prunes; vegetables: ginger, zucchini, white cabbage, broccoli, Brussels sprouts, red cabbage, potatoes, carrots, parsnip root, pattypan squash, hot pepper (chili), parsley root, beetroot, horseradish, garlic; greens: basil, coriander (cilantro), green onion, leeks, chives, parsley (greens), rhubarb (stalks), arugula, lettuce, celery (greens), dill, garlic greens, spinach, sorrel, tarragon; grains and legumes: beans, pea, buckwheat, corn, oats, millet, soft wheat, durum wheat, long-grain white rice, white round grain rice, brown unpolished rice, wild rice, rye, barley and other whole grains, soybean, haricot (beans), lentils; mushrooms: white mushrooms, chanterelles; egg yolks.
Cereals (primarily oats and buckwheat) are quite rich in manganese.
Tea is particularly rich in manganese, while coffee contains somewhat less. If there is a need to quickly increase the amount of this trace element in the blood, drinking a glass of tea is sufficient.
Cereals (primarily oats and buckwheat) are quite rich in manganese.
Tea is particularly rich in manganese, while coffee contains somewhat less. If there is a need to quickly increase the amount of this trace element in the blood, drinking a glass of tea is sufficient.