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Manganese (Trace Mineral)
Canned pineapple juice; wheat bran; wheat germ; whole grains seeds; nuts; cocoa; shellfish; tea; dairy products; apples; apricots; avocados; bananas; brewers yeast; cantaloupe; grapefruit; green leaf vegetables: mustard, chard, collard, kale, and turnip; peaches; figs; salmon; soybeans; tofu; blackberries; raspberries; and potatoes.
What is known to be good for:
Promotes bone density & healing process. In animal species, manganese deficiency results in abnormal skeletal development. Manganese is the preferred cofactor of enzymes called glycosyltransferases, which are required for the synthesis of proteoglycans that are needed for the formation of healthy cartilage and bone. It is often added to Glucosamine and Chondroitin supplements for this very reason.
Other functions of Manganese:
Activate enzymes and metabolism of fats. Manganese functions as a cofactor for a number of enzymes involved in urea, cholesterol, fatty acid biosynthesis and in protein, carbohydrate and energy metabolism. Also alleviates the bothersome symptoms associated with premenstrual syndrome (PMS).
Lack of Manganese:
Atherosclerosis, confusion, tremors, elevated cholesterol levels, impaired vision and hearing, skin rash, irritability, increased blood pressure, pancreatic damage, sweating, increased heart rate, mental impairment, and grinding of teeth.
Excess of Manganese can:
It is generally considered non-toxic. Exposure to industrially inhaled manganese has been linked to psychiatric and nervous disorders. Toxicity due to inhalation of manganese may occur in industrial workers. Inhalation toxicity may produce widespread damage including psychic and neurological disorders, pulmonary changes, cirrhosis and nephritis.
Do you know where you find Manganese in your body?
It is concentrated mainly in the liver, skeleton, pancreas, and brain.
Absorption, Storage and Excretion
Best if taken with calcium, iron, vitamin B complex, and vitamin E. Manganese competes with iron and cobalt for absorption. It is transported in the blood complexed to a protein, transmanganin. Levels of manganese in the body are controlled by biliary excretion. Manganese may also be excreted via the pancreas and gut. In the latter instances, manganese is secreted into the intestinal lumen by the enterocytes.
Source: Yeung, David L. and Idamarie Laquatra. HEINZ HANDBOOK Of Nutrition, 9th ed.
Adapted by Editorial Staff, September 2007
Last update, August 2008