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Manganese (as Manganese Citrate)

Also known as: Manganese citrate, manganese as manganese citrate

Overview

Manganese citrate is a dietary supplement form of manganese, an essential trace element vital for several physiological functions. Naturally found in foods such as whole grains, nuts, legumes, and leafy green vegetables, manganese plays a critical role in bone health, metabolism, and wound healing. It acts as a cofactor for various enzymes that facilitate important biochemical reactions in the body. Manganese citrate, noted for its potential superior bioavailability, is often used to optimize mineral intake and support immune function. While the general health benefits of manganese are recognized, specific research on manganese citrate is still developing, indicating a moderate level of maturity in available studies, primarily focusing on manganese itself rather than this specific citrate form.

Benefits

Manganese promotes optimal bone health by serving as a critical cofactor for enzymes involved in bone formation. The evidence suggests its importance for individuals with manganese deficiency or those predisposed to bone-related ailments, although direct studies on manganese citrate's specific benefits are limited. Secondary benefits may include anti-inflammatory properties and potential improvements in glucose metabolism, but again, these are not thoroughly examined regarding manganese citrate. The effectiveness and timeline of benefits largely remain uncertain due to insufficient focused research.

How it works

Manganese functions by acting as a key cofactor for several enzymes, including manganese superoxide dismutase—an important antioxidant enzyme—and pyruvate carboxylase, which plays a role in metabolism. It influences various metabolic pathways, especially in the skeletal and immune systems. The citrate form potentially improves absorption and bioavailability compared to other salts, but specific data on the absorption characteristics of manganese citrate are limited.

Side effects

Manganese citrate is generally safe when consumed within recommended limits. Common side effects may include gastrointestinal discomfort, such as nausea, vomiting, and diarrhea, particularly at elevated dosages. Less common adverse reactions can include headaches and dizziness. Rarely, excessive intake can lead to neurological effects. Interactions may occur with iron supplements, and contraindications include high doses in individuals with renal impairments. Pregnant women should consult healthcare professionals before starting manganese supplementation due to lack of specific guidance.

Dosage

The recommended dosage for manganese citrate has not been extensively defined, but general guidelines suggest a daily elemental manganese intake of about 2-5 mg. The maximum safe limit is set at 11 mg/day for adults. For better gastrointestinal tolerance, it is advisable to take manganese citrate with meals. Considering its greater absorption potential, manganese citrate may be preferred over other forms, particularly for individuals who may have absorption concerns. Factors influencing absorption include dietary components and individual health statuses.

FAQs

Should manganese citrate be taken with food?

Yes, taking manganese citrate with meals can help minimize gastrointestinal side effects.

Are there any safety concerns with manganese citrate?

High doses can cause side effects such as nausea and diarrhea; consult a healthcare provider if uncertain about dosages.

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

Benefits may take time to manifest, especially for bone health, requiring consistent supplementation over a period.

Is manganese citrate a cure for bone health issues?

No, while it supports bone health, a balanced diet and lifestyle are essential for overall bone health.

What are the forms of manganese citrate available?

Manganese citrate can usually be found in capsules or tablets, with specific formulations providing varying amounts of elemental manganese.

Research Sources

https://jcsm.aasm.org/doi/10.5664/jcsm.11206 – This article discusses the significance of manganese in sleep and metabolic health, providing a foundation for understanding its functions and importance in the human body.
https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/ – A health professional resource detailing manganese's physiological roles, dietary sources, and health implications characterized by its importance in nutrition.
https://www.mdpi.com/2072-6643/14/3/679 – This research identifies various roles of manganese in health, discussing its relationship with metabolic factors and the impact of dietary intake on health outcomes.
https://pubmed.ncbi.nlm.nih.gov/32718360/ – A PubMed article that evaluates manganese's involvement in cellular processes and health, framing the context for further exploration of manganese citrate's role.
https://www.nmi.health/magnesium-a-review-of-clinical-use-and-efficacy/ – This review on minerals discusses various dietary supplements, including manganese's clinical applications within essential mineral supplementation.