Categories: Minerals

11 Benefits of manganese and side effects

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Discover the 11 shocking health benefits of manganese and side effects.

What is manganese responsible for? As an essential nutrient that is often bound to iron and other minerals, manganese plays a role in numerous chemical processes, including the synthesis of nutrients such as cholesterol, carbohydrates, and proteins.

It is also important that manganese participates in the formation of bone mass and helps to balance hormones naturally that affect almost all aspects of health.

Discover the 11 shocking health benefits of manganese.


Manganese is an important trace mineral necessary for many vital functions, including nutrient absorption, digestive enzyme production, bone development, and immune system defenses.

Manganese is present in the highest amounts in whole foods, including sprouted grains, legumes or beans, certain nuts, and seeds.


To some extent, it is also found in fruits and vegetables, although whole grains are generally considered the best natural source.

Wherever manganese is found, iron is often present as well, as these two work closely together.

Manganese also helps balance calcium levels – helping fight calcium deficiency – and phosphorus, all of which work together in many crucial ways.

Effects caused by the lack of manganese in the body

Although a manganese deficiency is quite rare in developed countries where people are generally not malnourished, a deficiency can cause serious health threats, including bone loss, muscle and joint pain, and mood swings.

Manganese deficiency is usually caused by a lack of manganese-rich foods in someone’s diet and sometimes by chronic digestive disorders that make it difficult to absorb manganese.


Because the body strongly regulates the amount of manganese it contains through absorption and excretion levels, humans maintain stable levels of manganese in tissues in most cases.

This is the reason why manganese deficiencies are rare.

When a manganese deficiency occurs, some of the more common symptoms include:

• Weak bones (osteoporosis)

• Anemia

• Chronic Fatigue Syndrome


• Low immunity and getting sick frequently

• Worsening of premenstrual syndrome (PMS) symptoms

• Hormonal imbalances

• Impaired glucose sensitivity.

• Changes in digestion and appetite

• Impaired reproductive capabilities or infertility.


Too much manganese, on the other hand, usually poses a greater threat, especially during the developmental years when the brain is still forming.

What is manganese toxicity capable of doing to someone’s health?

Excessive accumulation in the central nervous system can cause birth defects and cognitive problems, but is considered low risk.

Only a small percentage of manganese from the diet is actually absorbed, and the rest is excreted very quickly in the intestine through the bile and then excreted – thus the difficulty in neutralizing and eliminating manganese due to liver, intestinal problems or existing digestives poses the greatest risk of acquiring too much manganese.

At the same time, the liver extracts manganese from the blood and transports it to tissues throughout the body, so liver damage can also cause a deficiency.

Recommended daily intake of manganese

Currently, there is no standard recommended diet for manganese.


When there is no amount regulated by the United States Department of Agriculture (USDA) for a nutrient, an adequate intake (AI) is used instead as a guide for how much to consume each day.

As with all nutrients, it is always best to get enough manganese from whole food sources rather than supplements whenever possible.

Whole foods contain the right mix of different vitamins and minerals that work to balance each other and allow for function.

Daily AI levels for manganese depend on the person’s age and sex and are listed below, according to the USDA:


• Babies up to 6 months: 3 micrograms


• 7 to 12 months: 600 micrograms

• 1 to 3 years: 1.2 milligrams

• Ages 4 to 8: 1.5 milligrams

• Children 9 to 13 years: 1.9 milligrams

• Children 14 to 18 years old: 2.2 milligrams

• Girls ages 9 to 18: 1.6 milligrams



• Men 19 years and older: 2.3 milligrams

• Women 19 years and older: 1.8 milligrams

• Pregnant women ages 14 to 50: 2 milligrams

• Lactating women: 2.6 milligrams

11 Health Benefits of Manganese

1.- Benefits of manganese for bones

• Manganese, in combination with other minerals, including calcium, zinc, and copper, can help reduce bone loss, especially in older women who are more susceptible to bone fractures and weak bones.


Manganese deficiency also poses a risk for bone-related disorders, as manganese helps the formation of bone regulatory hormones and enzymes involved in bone metabolism.

• According to studies, taking manganese along with other bone-supporting nutrients like calcium, vitamin D, magnesium, zinc, copper, and boron can improve bone mass in women with weak bones, which is helpful in naturally treating osteoporosis.

2.- Necessary for the antioxidant and enzymatic function

• Manganese is used in many important enzymes, including arginase, glutamine synthetase, and manganese superoxide.

These work as antioxidants in the body, helping to reduce levels of oxidative stress and inflammation that can lead to heart disease or cancer.

• What is manganese most beneficial for when it comes to disease prevention?

Manganese-deficient animals have been shown to have a low superoxide dismutase function related to manganese, which can be harmful because manganese is one of the main enzymes that fight free radical damage in the body.


• In fact, superoxide dismutase is sometimes called the “primary” or “master antioxidant” as it is especially powerful in reducing inflammation, pain, and body stress that can lead to many chronic diseases.

• Superoxide dismutases (SOD) are the only enzymes capable of consuming superoxide radicals, making them valuable for slowing the aging process and prolonging health.

• Manganese also helps form important enzymes related to bone formation, including glycosyltransferases and xylosyltransferases.

And finally, manganese plays an important role in digestive enzymes that convert compounds found in food into usable nutrients and energy within the body, including glucose and amino acids.

3.- Benefits of manganese for brain

• A percentage of the body’s supply of manganese exists in synaptic vesicles within the brain, so manganese is closely linked to the electrophysiological activity of brain neurons that control cognitive function.

• Manganese is released in the brain’s synaptic cleft and affects synaptic neurotransmission, so it’s possible that a manganese deficiency can make people more prone to mental illness, mood swings, learning disabilities, and even epilepsy.


4.- Benefits of manganese for diabetes

• In order for our body to have an adequate production of digestive enzymes, it must have manganese.

These digestive enzymes are responsible for a process called gluconeogenesis.

• Gluconeogenesis is the process of the conversion of amino acids from proteins to sugar and the balance of sugar within the bloodstream.

• Although the exact mechanism is still unclear, manganese has been shown to help prevent excessively high blood sugar levels that can contribute to diabetes.

• When researchers from the Department of Internal Medicine and Biochemistry at the Veterans Affairs Medical Center tested the effects of manganese supplements on mice that were susceptible to diet-induced diabetes, they found that the group of mice given manganese for 12 weeks they experienced better glucose tolerance compared to mice that did not take manganese.

• The manganese-treated group exhibited better insulin secretion, lower lipid peroxidation, and better mitochondrial function.


5.- Supports lung and respiratory health

• Research suggests that manganese taken along with minerals like selenium and zinc may help people with lung disorders, including chronic obstructive pulmonary disease.

• Oxidative stress is believed to be a key mechanism for smoking-induced chronic obstructive pulmonary disease and other respiratory disorders, thus the ability of manganese to help reduce inflammation and oxidative stress through the production of SOD lo makes it beneficial for those who need lung healing.

6.- Benefits of manganese for arthritis

• Manganese, along with supplements containing glucosamine hydrochloride or chondroitin sulfate, makes it a recommended natural treatment for arthritis.

• Regularly eating manganese-rich foods, in addition to possibly taking supplements, can help reduce inflammation in the joints and tissues, allowing people with arthritis to feel more comfortable and engage in more normal activities.

• Manganese has been seeded to be especially helpful in reducing common knee and lower back pain.

7.- Reduces the symptoms of premenstrual syndrome

• Consuming a lot of manganese along with calcium can help improve PMS symptoms such as tenderness, muscle pain, anxiety, mood swings, and trouble sleeping, and it works as a natural remedy for PMS.


• A study published in the American Journal of Obstetrics and Gynecology found that women who have lower levels of manganese in their blood experienced more pain and mood-related symptoms during pre-menstruation.


8.- Benefits of manganese for weight loss

• Some preliminary research points to the fact that manganese, taken in a specific form called 7-Keto Naturalean, combined with other supportive nutrients like L-tyrosine, asparagus root extract, choline, copper, and potassium, could help reduce the weight in obese or overweight people.

• More research is still needed to determine how manganese supports healthy weight loss and metabolism, but it is likely related to manganese’s ability to improve digestive enzymes and balance hormones.

9.- Accelerates wound healing

• By applying manganese, calcium, and zinc to severe and chronic wounds, studies show that wound healing can be significantly accelerated over a 12-week period.

10.- Benefits of manganese for anemia

• Iron and manganese work closely together, and a strong inverse relationship has been found between iron deficiency and high manganese levels.

• While too high manganese can contribute to anemia, manganese also helps the body use and store iron to some degree as well, which can help prevent anemia (low iron).


11.- Benefits of manganese for infertility

• Manganese deficiency can contribute to infertility as manganese helps with hormonal regulation and antioxidant activity, which is why manganese works as a natural infertility treatment.

Best Food Sources of Manganese

Percentages based on Average Adult Women of 1.8 milligrams daily:

• Teff – 1 cup cooked: 7.2 milligrams (400 percent DV)

• Rye – 1 cup cooked: 4.3 milligrams (238 percent DV)

• Brown rice – 1 cup cooked: 2.1 milligrams (116 percent DV)

• Amaranth – 1 cup cooked: 2.1 milligrams (116 percent DV)


• Hazelnuts – 1 ounce: 1.5 milligrams (83 percent DV)

• Adzuki Beans – 1 cup cooked: 1.3 milligrams (72 percent DV)

• Chickpeas (Garbanzo beans) – 1 cup cooked: 1.2 milligrams (66 percent DV)

• Macadamia nuts – 1 ounce: 1.1 milligrams (61 percent DV)

• Navy Beans – 1 cup cooked: 1.1 milligrams (61 percent DV)

• Oatmeal – 1/3 cup dry / about 1 cup cooked: 0.98 milligrams (54 percent DV)


• Black Beans – 1 cup cooked: 0.7 milligrams (38 percent DV)

• Buckwheat – 1 cup cooked grains: 0.6 milligrams (33 percent DV)

Interactions or concerns with the use of Manganese

Manganese “toxicity” is possible, although rare. Most adults can take and consume up to 11 milligrams of manganese a day, but in some cases certain people are not able to remove manganese from the body properly and high levels can build up.

In healthy adults, you are extremely unlikely to consume too much manganese from food sources alone; rather, people generally consume too much manganese when taking certain supplements.

Supplemental products promoted for osteoarthritis, for example, may include high levels of manganese in the form of chondroitin sulfate and glucosamine hydrochloride, which can cause someone’s intake to exceed the tolerable upper limit (UL). ) for adults, 11 milligrams of manganese per day.

Other people who should avoid manganese supplements or speak to a doctor first include those with existing liver disease, who likely have trouble getting rid of manganese, and people with a history of alcoholism or anemia.


Manganese can build up in these people and cause side effects, including mental problems, dizziness and tremors, and worsening liver disease.

People who are iron deficient (anemia) are also prone to absorbing higher levels of manganese, so they need to be cautious about their rate of consumption.

Consuming more than the UL of 11 milligrams per day of manganese can cause side effects, including some that are serious and very harmful, such as neurological disorders like Parkinson’s disease.

Always be sure to check supplement labels carefully and follow dosage instructions.

Before taking high doses of manganese, or any other mineral or nutrient, you may also want your doctor to check your current level to confirm how much, if any, you need from supplements.

Recipes rich in manganese


1. Brown rice salad recipe

Total time: 5 minutes

Serves: 4–6


• 3 cups of cooked brown rice

• 1 apple, diced

• 1 red bell pepper, chopped


• 2 celery stalks, chopped

• ½ cup walnuts, chopped

• 3 tablespoons of chopped parsley

• ¼ cup coconut vinegar

• 3 tablespoons coconut oil

• Sea salt and black pepper to taste



• In a bowl, combine the cooked rice with all the ingredients. Mix lightly and serve.

3. Hummus Recipe

Total time: 5 minutes

Serves: 8–12


• 2 cans of chickpeas


• 1/4 cup raw sesame seeds

• 1 tablespoon of olive oil

• 1/4 cup lemon juice

• 1 garlic clove, peeled

• 1 teaspoon of cumin

• Sea salt to taste



• Drain and rinse the chickpeas, reserving 1/4 cup of the liquid. Blend and mix the ingredients. Add more water or olive oil until you reach the desired consistency.

3. Black bean brownies recipe

Total time: 55 minutes

Serves: 9–12


• 1 can (15 oz.) Black beans, drained


• 1/2 cup of cocoa powder

• 4 tablespoons coconut oil, melted

• 3/4 cup raw honey

• 2 teaspoons of stevia

• 1 teaspoon vanilla extract

• 3 eggs


• 1/2 cup gluten-free flour

• 1/4 teaspoon sea salt

• 1/4 cup of water


• Mix all the ingredients.

• Grease an 8 x 8 skillet with coconut oil.


• Bake for 40 minutes at 350 degrees.

• Let cool for 10-15 minutes.


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