Manganese

Manganese Supplements in Australia

What is Manganese?

Manganese is an essential trace mineral that is naturally found in many foods. It is considered essential because the body requires it for normal functioning, but cannot produce it on its own. Manganese plays important roles in bone formation, metabolism of carbohydrates, cholesterol and amino acids, and acts as an antioxidant in the body.

Some key functions of manganese include:

• Bone development - Manganese is needed for normal bone structure and formation. It contributes to bone mineralization along with calcium and vitamin D.
• Enzyme function - Manganese is a required cofactor for many important enzymes in the body involved in processes like metabolism, immune function and antioxidant activity.
• Metabolism - Manganese is involved in carbohydrate, fat and protein metabolism. It helps activate important enzymes for these processes.
• Antioxidant - Manganese is a component of the antioxidant enzyme superoxide dismutase, which helps neutralize free radicals and prevent oxidative damage.

The Importance of Manganese

As an essential mineral, getting adequate amounts of manganese is important for overall health. Manganese deficiency is rare, but can cause problems if intake is chronically low.

Some of the reasons manganese is important include:

• Bone health - Manganese is needed for normal bone development and density. A deficiency can impair bone growth, especially in children.
• Enzyme function - Manganese is required for proper function of many enzymes. Low manganese can reduce activity of these enzymes, affecting metabolism.
• Antioxidant function - Manganese is needed for the antioxidant enzyme superoxide dismutase to help protect cells from damage by free radicals.
• Immune function - Manganese supports the immune system. Deficiency may impair immune cell function and increase risk of illness or infection.
• Brain function - Manganese supports normal functioning of the brain and nerves. Deficiency may impact learning, memory or mood.
• Reproduction - Manganese plays a role in fertility and reproductive health. Deficiency may cause infertility or birth defects.

Getting enough manganese from the diet or supplements can help prevent these deficiencies and support optimal health.

How Manganese Affects the Body

Once consumed, manganese is absorbed through the small intestine and then transported in the blood to tissues and organs that need it, like bones, the liver, kidneys, pituitary gland and pancreas[1].

Manganese is primarily removed from the body through bile excretion. Very little manganese is excreted in urine.

Factors that can affect manganese absorption and retention include:

• Diet composition - Manganese absorption can be affected by intake of calcium, iron, phosphorus, fiber or phytic acid.
• Gut health - Manganese absorption may be reduced with gut disorders like Crohn's disease or celiac disease.
• Medications - Some medications like antacids may impair manganese absorption.
• Health conditions - Diseases like chronic liver disease can impair manganese utilization and increase requirement.

Once absorbed, manganese activates enzymes, supports antioxidant function, facilitates bone mineralization, and exerts other essential effects in the body.

Manganese Supplements

Manganese supplements provide concentrated doses of manganese in capsule or tablet form. They are available as standalone manganese supplements or included in multivitamin/mineral supplements.

Some benefits of manganese supplements may include:

• Increased manganese intake - Supplements can help those not getting enough from diet alone meet their daily needs for manganese.
• Support bone health - Manganese supplements may promote bone density and reduce risk of osteoporosis, especially when combined with calcium and vitamin D.
• Enzyme function - Manganese supplements ensure optimal activity of manganese-dependent enzymes.
• Antioxidant protection - Manganese supplements can increase antioxidant activity and reduce oxidative stress.
• Blood sugar regulation - Some research indicates manganese supplements may help support blood sugar control in diabetes.
• Brain function - Manganese supplementation may improve memory and cognition in those deficient.

Manganese supplements may benefit those at risk of deficiency, including older adults, vegetarians, those with digestive disorders, and athletes. Always consult a healthcare professional before starting supplements.

Benefits of Manganese Supplements

Some specific benefits that manganese supplements may provide include:

Bone Health

• Manganese is essential for normal bone development and density. Supplements can help ensure optimal manganese status for proper bone mineralization.
• May reduce risk of osteoporosis. Manganese deficiency is associated with lower bone density. Supplements may help prevent bone loss with aging.

Enzyme Function

• Manganese is required for activity of many enzymes involved in metabolism, antioxidant function, and tissue repair. Supplements can optimize the activity of these enzymes.
• May improve metabolism of carbohydrates, amino acids, and cholesterol by enhancing function of metabolic enzymes that require manganese.

Antioxidant Protection

• Manganese is an important component of the antioxidant enzyme superoxide dismutase (SOD). Supplements can increase SOD activity and antioxidant protection.
• May reduce oxidative stress and damage to cells and tissues caused by free radicals.

Blood Sugar Regulation

• Manganese plays a role in insulin synthesis and function. Supplements may support blood sugar control in those with diabetes.
• May improve glucose tolerance and insulin sensitivity when deficient.

Brain Function

• Manganese supports optimal nerve transmission and brain function. Supplements can prevent declines in memory or thinking.
• May improve cognitive performance, concentration, and mood.

Recommended Manganese Intake

The recommended daily intake for manganese depends on age and gender. The recommended intakes are[1]:

Age Group	Recommended Intake
Infants 0-6 months	0.003 mg/day
Infants 7-12 months	0.6 mg/day
Children 1-3 years	2 mg/day
Children 4-8 years	2.5 mg/day
Children 9-13 years	Boys: 3 mg/day; Girls: 2.5 mg/day
Adolescents 14-18 years	Boys: 3.5 mg/day; Girls: 3 mg/day
Men 19 years and over	5.5 mg/day
Women 19 years and over	5 mg/day
Pregnant women 14-50 years	5 mg/day
Breastfeeding women 14-50 years	5 mg/day

These recommended intakes are based on the average manganese intake levels that meet the nutrient needs of nearly all healthy individuals in each age and gender group.

Consuming adequate manganese from food sources is ideal. However, supplements can help ensure optimal intake for those who may need more than what diet alone provides.

Reference: Nutrient Reference Values for Australia and New Zealand

Recommended Manganese Supplement Dosage

The recommended supplemental dosage for manganese depends on current intake from food sources:

• If diet is low in manganese, 11 mg per day is typically recommended for adults. Lower doses of 1-5 mg per day may be suitable for some.
• For maintenance when diet provides some manganese, doses of 1-5 mg per day are common.
• Always start with lower doses and increase slowly. Doses over 10 mg per day should only be taken under medical supervision.
• For specific conditions like diabetes or osteoporosis, doses of 5-10 mg per day may be used under medical guidance.
• Multivitamins typically provide 1-2 mg manganese. This helps bridge any dietary gaps.
• Take supplements with food to enhance absorption and reduce side effects.
• Manganese is also available as creams, gels and other topical products. These bypass digestion for direct delivery.

Consult a healthcare professional to determine the optimal supplemental dose of manganese based on your individual nutritional needs and health status.

Potential Side Effects of Manganese Supplements

Manganese supplements are considered safe at recommended dosages, but may cause side effects in sensitive individuals, especially at high doses:

• Nausea, vomiting, diarrhea - Manganese may irritate the digestive tract.
• Headache, dizziness - Manganese affects the nervous system at high doses.
• Liver toxicity - Excess manganese can impair liver function.
• Neurological problems - Very high manganese intake can affect coordination and cognition.

To reduce risk of side effects:

• Do not exceed recommended doses without medical supervision.
• Start with lower doses and increase slowly over time.
• Take with food to improve tolerance.
• Consult a healthcare professional about potential interactions with medications you take.
• Avoid use in children except under medical direction.

Discontinue use if any severe side effects develop. Seek medical attention for serious adverse reactions.

Manganese Deficiency

Manganese deficiency is rare but can occur with certain medical conditions, restricted diets, or in those who rely on processed foods low in manganese.

Signs and symptoms of manganese deficiency may include[1]:

• Bone loss, joint pain, impaired bone healing
• Skin rash, dry skin, hair color changes
• Fatigue, muscle weakness
• Changes in mood - anxiety, irritability
• Impaired glucose tolerance
• Poor immune function, frequent illness and infection
• Infertility or birth defects
• Impaired blood clotting
• Altered cholesterol levels
• Reduced antioxidant capacity

Severe or long-term manganese deficiency can result in growth retardation in children, skeletal abnormalities, reproductive problems, glucose intolerance, and neurological symptoms if left untreated.

Risk Factors for Manganese Deficiency

Those at highest risk of manganese deficiency include:

• Vegetarians and vegans - Plant-based diets can be low in manganese.
• Elderly - Absorption of manganese may decline with age.
• Digestive disorders - Conditions like celiac or Crohn's disease impair mineral absorption.
• Chronic liver disease - Biliary excretion issues can reduce manganese.
• Diabetics - May have increased manganese loss.
• Osteoporosis - Increased manganese needs for bone health.
• Athletes - Higher requirements due to activity levels.
• Alcoholics - Heavy alcohol use increases risk of deficiency.
• Those on restricted diets - Such as weight loss diets.
• Reliance on processed foods - Which are low in manganese.

Testing blood manganese levels can help identify deficiency. Those at risk may benefit from manganese supplements or increased dietary sources.

Preventing Manganese Deficiency

Manganese deficiency can be prevented by consuming adequate amounts from the diet or supplements.

Manganese Supplements

Those at higher risk of deficiency may benefit from supplements containing 1-5 mg manganese daily, or up to 10 mg under medical supervision. Multivitamins provide supplemental manganese as well.

Fortified Foods

Choosing fortified breakfast cereals, breads, plant-based milks and other products fortified with manganese can help increase dietary intake for those needing more.

Testing

Blood manganese testing can confirm deficiency and determine if increased intake from food, supplements, or both may be beneficial.

With adequate intake from varied food sources, supplements, and fortified foods, manganese deficiency can generally be prevented. Those at risk may need their status monitored.

Frequently Asked Questions

1. What foods are high in manganese?

Some of the best food sources of manganese are whole grains, nuts, seeds, legumes, leafy greens, fruits like pineapple and blueberries, spices like cinnamon and cloves, tea, and cocoa powder.

2. What happens if you are manganese deficient?

Manganese deficiency can lead to impaired bone development and density, joint problems, skin conditions, fatigue, weakness, mood changes, reproductive issues, poor blood sugar regulation, and increased infections. Severe deficiency can cause growth failure in children.

3. Should I take a manganese supplement?

Manganese supplements may be beneficial for those who have a identified deficiency, don't eat many manganese-rich foods, have a condition that increases needs like osteoporosis, or are at higher risk of deficiency due to digestive disorders, diabetes, or being vegetarian.

4. Is it safe to take manganese every day?

Yes, taking up to 5-10 mg of manganese per day from supplements is generally considered safe for healthy adults. Higher doses may be used for short periods under medical supervision. To avoid adverse effects, do not exceed recommended upper limits without consulting a healthcare professional.

5. What are symptoms of manganese toxicity?

Consuming very high amounts of manganese over long periods can potentially cause toxicity symptoms like irritability, aggressiveness, hallucinations, tremors and poor coordination[1]. Manganese toxicity mainly occurs from inhaled manganese in occupational settings, not from food sources.

6. Does manganese interact with medications?

Manganese supplements may interact with certain antibiotics like tetracyclines and quinolones, reducing their absorption. Manganese also interacts with levodopa, a Parkinson's disease medication. Consult your doctor about potential interactions with any medications you take.

7. Is manganese safe during pregnancy?

Yes, manganese is safe and important during pregnancy as it supports fetal development. The recommended intake for pregnant women is 5 mg per day. Manganese supplements may be used if dietary intake is inadequate, but excessive doses should be avoided.

8. Should manganese supplements be taken with food?

Yes, taking manganese supplements with food enhances absorption and minimizes potential side effects like nausea. Food sources also provide additional nutrients that work synergistically with manganese.

9. What foods reduce manganese absorption?

High intakes of calcium, phosphorus, iron, fiber or phytic acid can inhibit manganese absorption slightly. However, this effect is usually small and does not produce deficiency in most people eating balanced diets.

10. Are manganese supplements beneficial for bone health?

Yes, manganese supports bone density and strength, so supplements may help reduce risk of osteoporosis, especially when combined with calcium, vitamin D and other bone-supporting nutrients. Those with documented manganese deficiency are most likely to benefit.