Manganese (Gluconate)
Manganese is a trace element that is essential for human health. It is found in small amounts in various foods, including nuts, whole grains, and leafy green vegetables. Manganese has many health benefits, including its role in the metabolism of carbohydrates and fats, its ability to support the immune system, and its importance for the proper functioning of enzymes. In this article, we will discuss the many health benefits of manganese and the role of manganese gluconate as a superior form of manganese supplementation.
Natural dietary sources of manganese
Manganese is found in small amounts in a variety of foods, including:
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Nuts and seeds: Nuts and seeds are good sources of manganese, with almonds, pine nuts, and pumpkin seeds providing particularly high amounts. A quarter-cup of almonds provides about 1.7 milligrams (mg) of manganese, while a quarter-cup of pine nuts provides about 1.4 mg of manganese, and a quarter-cup of pumpkin seeds provides about 2 mg of manganese.
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Legumes: Legumes such as beans, lentils, and chickpeas are good sources of manganese. A cup of cooked kidney beans provides about 1.3 mg of manganese, while a cup of cooked lentils provides about 0.9 mg of manganese, and a cup of cooked chickpeas provides about 0.8 mg of manganese.
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Whole grains: Whole grains such as oats, quinoa, and brown rice are good sources of manganese. A cup of cooked oats provides about 2 mg of manganese, while a cup of cooked quinoa provides about 1.5 mg of manganese, and a cup of cooked brown rice provides about 0.8 mg of manganese.
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Fruits: Fruits such as pineapple and grapes are good sources of manganese. A cup of pineapple chunks provides about 0.9 mg of manganese, while a cup of grapes provides about 0.5 mg of manganese.
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Leafy green vegetables: Leafy green vegetables such as spinach and kale are good sources of manganese. A cup of cooked spinach provides about 0.8 mg of manganese, while a cup of cooked kale provides about 0.6 mg of manganese.
It is worth noting that the amount of manganese you can obtain from food varies based on factors such as the soil in which it was grown, the processing methods used, the form in which it is present, and the presence of other substances that may affect its absorption.
While dietary intake of manganese is important for maintaining adequate levels in the body, it is possible to obtain this nutrient in the bioavailable form of manganese gluconate with mineral supplements. However, the best way to get the essential nutrients your body needs is to eat a variety of whole, unprocessed, fruits, vegetables, nuts, seeds, and other plant-based foods. These types of food ensure that you are getting a wide range of nutrients, which may include manganese, and should not be replaced by mineral supplements alone.
Health benefits of manganese:
Metabolism of carbohydrates and fats
Manganese is an essential component of several enzymes that are involved in the metabolism of carbohydrates and fats. These enzymes, known as pyruvate carboxylase and aconitase, play a crucial role in the breakdown of nutrients and the production of energy.
Immune system support
Manganese has been shown to support the immune system by enhancing the production of antibodies and activating immune cells. Manganese may also help to protect against infections by inhibiting the growth of certain bacteria.
Enzyme function
Manganese is an essential component of several enzymes that are important for the proper functioning of the body. These enzymes include superoxide dismutase, which is an important antioxidant enzyme, and manganese-dependent enzymes, which are involved in the synthesis of collagen and the metabolism of amino acids.
Other health benefits
Manganese has been shown to have a number of other health benefits, including its ability to support bone health and improve symptoms of premenstrual syndrome.
Manganese gluconate: a superior form of manganese supplementation
Manganese gluconate is a form of manganese that is highly bioavailable, meaning that it is easily absorbed and utilised by the body. Manganese gluconate is also less toxic than other forms of manganese supplementation, making it a safer option for long-term use.
What are the symptoms of manganese deficiency?
Manganese deficiency is rare and usually only occurs in people with severe malnutrition or malabsorption disorders. However, if it does occur, the symptoms may include:
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Weakness and muscle tremors
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Abnormal bone development
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Impaired growth
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Decreased sex hormone production
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Blood sugar imbalances
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Difficulty processing fats and carbohydrates
It is important to note that manganese deficiency can be easily treated by consuming a diet that includes manganese-rich foods or by taking a manganese supplement. It is also important to consult with a health professional before starting any supplement regimen.
What are the potential side effects of taking manganese?
Manganese is an essential nutrient that is required in small amounts for the proper functioning of the body. However, consuming large amounts of manganese can cause negative side effects. These may include:
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Nausea and vomiting
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Diarrhea
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Stomach cramps
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Irritability
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Sleep disturbances
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Weakness
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Twitching or tremors
It is important to note that manganese toxicity is rare and usually only occurs in people who work in manganese-processing industries or who have been exposed to high levels of manganese for a prolonged period of time. Consuming normal amounts of manganese through a varied diet or through supplements is generally considered safe. However, it is always a good idea to consult with a health professional before starting any supplement regimen.
Can manganese interact with other medications or supplements?
Manganese can interact with certain medications and supplements. For example, taking high doses of manganese supplements can interfere with the absorption and effectiveness of certain antibiotics, such as quinolones and tetracyclines. In addition, taking manganese supplements can also reduce the absorption and effectiveness of levodopa, a medication used to treat Parkinson's disease.
Manganese can also interact with certain supplements, such as calcium and iron.
Taking manganese supplements at the same time as calcium supplements can decrease the absorption of both minerals. Similarly, taking manganese supplements at the same time as iron supplements can interfere with the absorption of iron. It is important to consult with a health professional before starting any supplement regimen, especially if you are taking any medications or other supplements. Your health professional can help you determine the appropriate dosage and timing of any supplements you may be taking.
Conclusion
In conclusion, manganese is an essential trace element that has many health benefits, including its role in the metabolism of carbohydrates and fats, its ability to support the immune system, and its importance for enzyme function. Manganese gluconate is a superior form of manganese supplementation due to its high bioavailability and low toxicity. Further research is needed to fully understand the potential health benefits of manganese and manganese gluconate.
References
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Osterloh J, Bröker BM, Bröker-Müller S, et al. Manganese-dependent enzymes. Biochim Biophys Acta. 2014;1840(12):3600-3617.
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Pennington JA, Schoen SA. Total diet study: Estimated mineral intakes from food consumed by individuals in the United States, 1989-1991. J Food Compost Anal. 1997;10(6):467-474.
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Zemel MB. Role of manganese in human nutrition. Am J Clin Nutr. 1995;61(5 Suppl):1135S-1139S.
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Schütz K, Lindberg J, Kivistö B, Mäkinen K. Manganese and the immune system. Biofactors. 2003;19(1-4):189-194.
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Pennington JA, Schoen SA. Total diet study: Estimated mineral intakes from food consumed by individuals in the United States, 1989-1991. J Food Compost Anal. 1997;10(6):467-474.
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Zemel MB. Role of manganese in human nutrition. Am J Clin Nutr. 1995;61(5 Suppl):1135S-1139S.
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