Manganese is a trace mineral present in small quantities within the human body, yet it plays a significant role in maintaining overall health. This element is naturally found in many foods and is also available as a dietary supplement. While the body requires only a small amount, a deficiency can occur, potentially leading to various health issues. This article explores manganese deficiency in humans.
Manganese’s Vital Roles in the Body
Manganese functions as a cofactor for numerous enzymes, helping them perform their biochemical reactions. One such enzyme is manganese superoxide dismutase (MnSOD), which acts as an antioxidant within the mitochondria, the cell’s energy-producing centers. MnSOD neutralizes harmful free radicals, protecting cells from oxidative damage.
Beyond its antioxidant capacity, manganese is involved in bone formation and maintaining bone mineral density. It also participates in the metabolism of carbohydrates, amino acids, and cholesterol, supporting energy production and nutrient utilization. Additionally, manganese contributes to reproductive function, immune response, and blood sugar regulation. It even plays a role in blood clotting in conjunction with vitamin K.
Recognizing Manganese Deficiency
Observable signs of manganese deficiency in humans are not always clear-cut, as it is a rare condition. Poor bone growth or skeletal abnormalities, including bone demineralization, have been linked to manganese deficiency, particularly in children. This is due to manganese’s involvement in enzymes that form bone and cartilage.
Impaired glucose tolerance, where the body struggles to regulate blood sugar, can also be a symptom. Abnormal fat and carbohydrate metabolism may occur. Other less common signs include skin rashes, changes in hair color (especially in males), and altered mood or increased premenstrual pain in women. Severe, long-term deficiency has been associated with reduced fertility and, in rare cases, neurological symptoms such as tremors or seizures, although these are more commonly linked to manganese toxicity.
Factors Contributing to Deficiency
Manganese deficiency is uncommon in healthy individuals who consume a balanced diet, as many foods contain this mineral. However, certain conditions can increase the risk. An inadequate dietary intake, especially from highly processed foods that lack whole grains, nuts, or leafy vegetables, can contribute to lower manganese levels.
Malabsorption issues stemming from certain gastrointestinal conditions, such as celiac disease or chronic inflammatory bowel diseases, can hinder manganese absorption. Patients with exocrine pancreatic insufficiency, a condition where the pancreas does not produce enough digestive enzymes, may also experience reduced manganese absorption. High dietary intakes of other minerals like iron, calcium, or phosphorus can interfere with manganese absorption, as these minerals may compete for the same absorption pathways in the intestines. Conditions like epilepsy, type 2 diabetes, and kidney issues have also been associated with lower manganese levels.
Restoring and Maintaining Manganese Levels
Addressing manganese deficiency involves dietary adjustments and, in some cases, supplementation. Many common foods are good sources of manganese, including whole grains like brown rice and quinoa, nuts such as almonds and pecans, and legumes like lentils and chickpeas. Leafy green vegetables, tea, and certain fruits like pineapple and blueberries also contribute to manganese intake.
For adult men, the adequate daily intake is around 2.3 milligrams, while for adult women, it is 1.8 milligrams. These recommendations may slightly increase during pregnancy and lactation. If dietary changes are insufficient or a deficiency is confirmed, a healthcare professional may recommend manganese supplements. Consult a doctor before supplementing, as excessive intake can lead to toxicity, with symptoms ranging from headaches and nausea to neurological issues.