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Mangan

Also known as: Mn, Manganese Gluconate, Manganese Sulfate, Manganese Citrate, Manganese

Overview

Manganese (Mn) is an essential trace mineral that plays a pivotal role in various physiological functions, including bone health, metabolism, and antioxidant defense. Naturally found in foods like nuts, legumes, seeds, tea, whole grains, and some fruits and vegetables, manganese is critical for the activity of several enzymes involved in metabolic processes and bone formation. Research indicates its benefits, particularly in enhancing bone density and supporting metabolic health, are well-established, though the overall evidence quality is moderate. Supplementation is often combined with other minerals to amplify effects on health, notably in postmenopausal women or those at risk for metabolic syndrome.

Benefits

Manganese has several evidence-based benefits, particularly in supporting bone health. Studies suggest that calcium and manganese supplementation can significantly slow bone loss in postmenopausal women, reflecting a moderate effect size. Additionally, higher dietary manganese intake has been linked with a reduced risk of metabolic syndrome and depression. Significant improvements in bone mineral density have been reported in populations receiving supplementation. However, the manifestation of these benefits may take months to years, depending on individual health conditions and the integration of other health practices.

How it works

Manganese functions primarily as a cofactor for various enzymes, facilitating antioxidant activities, bone formation, and metabolic processes. It plays an essential role in bone mineralization and helps regulate blood sugar and cholesterol. Enzymes requiring manganese, such as alkaline phosphatase, are critical for bone metabolism. While manganese absorption from the diet is generally low, it may be enhanced by the presence of other dietary compounds, influencing its efficacy.

Side effects

Manganese is considered safe when consumed within recommended dietary levels, with no common side effects reported among typical intake. Nonetheless, excessive high-dose consumption can lead to rare neurological effects, including neurotoxicity, particularly in occupational settings. Manganese may also interact with medications such as antacids and anticoagulants. Individuals with pre-existing kidney or liver issues are advised to consult a healthcare provider before supplementation. Pregnant women and those with neurological disorders should exercise caution concerning manganese intake to avoid potential complications.

Dosage

The adequate intake (AI) for manganese is approximately 2.3 mg/day for women and 2.7 mg/day for men. For specific benefits related to bone health, doses ranging from 2.5 to 5 mg/day are commonly used in studies. The tolerable upper intake level (UL) for manganese is set at 11 mg/day for adults. To improve absorption, it is recommended that manganese be taken with meals, often in forms such as manganese gluconate or sulfate. Absorption can be influenced by dietary components, including phytates and oxalates, and manganese works synergistically with other minerals like calcium and zinc.

FAQs

Is manganese safe to take?

Manganese is generally safe but should be taken as part of a balanced diet or under medical supervision if supplementing. High doses can be harmful; always follow recommended intake levels.

When should I take manganese?

Manganese can be taken at any time, ideally with meals to enhance absorption.

How long does it take to see results from manganese supplementation?

Benefits may take months to become apparent, especially for bone health. It is not a cure-all and should be part of a comprehensive approach including diet and exercise.

Research Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371389/ – This article discusses the role of manganese in human health, focusing on its involvement in bone health and metabolic pathways. The research indicates that manganese supplementation may contribute to improved bone mineral density and mitigate risks associated with metabolic disorders.
https://www.sciencedirect.com/science/article/abs/pii/S0955286316301537 – This study evaluates the effects of dietary manganese on bone density in postmenopausal women, demonstrating positive correlations between manganese intake and maintained bone health. The systematic review underlines the importance of adequate mineral intake for osteoporosis prevention.