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Manganese is a mineral found in large quantities in both plant
and animal matter. Only trace amounts of this element can be found
in human tissue. Manganese is predominantly stored in the bones,
liver, kidney, and pancreas. It aids in the formation of connective
tissue, bones, blood-clotting factors, and sex hormones and plays a
role in fat and carbohydrate metabolism, calcium absorption, and
blood sugar regulation. Manganese is also necessary for normal brain
and nerve function.
Manganese is a component of the
antioxidant enzyme manganese superoxide dismutase (MnSOD).
Antioxidants scavenge damaging particles in the body known as free
radicals. These particles occur naturally in the body but can damage
cell membranes, interact with genetic material, and possibly
contribute to the aging process as well as the development of a
number of health conditions. Antioxidants such as MnSOD can
neutralize free radicals and may reduce or even help prevent some of
the damage they cause.
Low levels of manganese in the body
can contribute to infertility, bone malformation, weakness, and
seizures. Manganese deficiencies are considered rare, however, since
it is relatively easy to obtain adequate amounts of manganese
through the diet. Interestingly, though, some experts estimate that
as many as 37% of Americans do not get the recommended daily amounts
of manganese in their diet. This may be due to the fact that whole
grains are a major source of dietary manganese, and many Americans
consume refined grains more often than whole grains. Refined grains
provide half the amount of manganese as whole
grains.
Benefits and Usage
Apart from
its uses in rare overt deficiency disorders, manganese might have
some efficacy in osteoporosis and osteoarthritis as well as in some
with premenstrual syndrome (PMS). Evidence for these benefits is
preliminary.
Manganese supplementation, in combination with
calcium, zinc, and copper, showed some efficacy in postmenopausal
osteoporosis. Manganese ascorbate, in combination with glucosamine
hydrochloride and chondroitin sulfate, was helpful when used in
connection with knee osteoarthritis pain in a recent randomized
double-blind placebo-controlled pilot study. Follow up on these
studies is needed. Similarly, there is an isolated study needing
follow up that suggested some possible benefit from manganese in
alleviating some PMS symptoms including anxiety, depression,
irritability, and mood swings.
Dosage and
Administration
There are several forms of
supplementary manganese including manganese gluconate, manganese
sulfate, manganese ascorbate, and manganese amino acid chelates.
Manganese is available as a stand-alone supplement and also in
combination products. One combination product used for bone/joint
health contains chondroitin sulfate, glucosamine hydrochloride, and
manganese ascorbate.
Typical supplemental intake of manganese
ranges from 2 to 5 milligrams daily.
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