Manganese is a lesser-known but essential trace mineral involved in a wide array of vital biological processes, including metabolism, bone formation, antioxidant defense, and wound healing. Though needed in very small amounts, manganese supports the proper function of enzymes that regulate everything from energy production to connective tissue health.
One of manganese’s key roles is activating enzymes involved in the metabolism of carbohydrates, proteins, and fats, helping the body extract and use energy from food efficiently. It also supports the formation of collagen and cartilage, making it important for joint and bone strength.
Manganese is a crucial component of manganese superoxide dismutase (MnSOD), a powerful antioxidant enzyme found in mitochondria. MnSOD protects cells from oxidative damage, particularly in high-energy organs like the heart and brain.
Additionally, manganese contributes to blood sugar regulation, nerve function, and the absorption of calcium. It plays a supportive role in thyroid hormone production and helps with the synthesis of neurotransmitters.
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Dietary sources include whole grains (brown rice, oats), nuts, seeds, legumes, leafy greens, pineapple, and tea. Because manganese is widely available in plant-based foods, deficiency is rare in healthy individuals.
The recommended daily intake for adults is:
Men: 2.3 mg
Women: 1.8 mg
Deficiency is uncommon but may impair bone development, slow wound healing, and affect reproductive health. However, excessive manganese—usually from contaminated water or occupational exposure—can lead to neurological issues resembling Parkinson’s disease.
In summary, manganese is the mineral multitasker—quietly supporting your metabolism, bones, and cells behind the scenes. A varied, plant-rich diet easily supplies your daily needs, promoting resilience and long-term well-being.
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