Manganese 101: Health Benefits, Testing, & Top Foods

Manganese is a trace mineral important for human health. Yet, an estimated 37% percent of Americans may not get the recommended amount of manganese needed for healthy functioning. This article will discuss what manganese is, including its role in the body, how to test for it, and how to ensure you're getting proper levels of manganese. 

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What is Manganese?

Manganese is a softer metal found and is the fifth most common metal found in the earth's crust. Primarily found in China, Australia, and Africa, manganese can also be found on the floor of the oceans in the form of nodules. One of the first documented uses of manganese was by French cave painters 30,000 years ago. In today's society, manganese is used with other metals, such as aluminum and steel. 

The human body requires manganese, as every cell in the body utilizes it. The human body stores anywhere from 10 to 20 milligrams (mg) of manganese in the bones, liver, kidney, pancreas, and brain. The bones contain the most, with 25-40% of manganese stored there.

What is Manganese's Role in The Body?

Manganese functions as a cofactor, which is a vitamin or mineral required for enzymes to function properly. Enzymes stimulate reactions in the body to occur faster. Manganese functions as a cofactor for the enzymes superoxide dismutase, arginase, and pyruvate carboxylase. Superoxide dismutase functions as an enzyme and also as an antioxidant. Antioxidants help neutralize free radicals, which are molecules that can damage DNA and cell membranes. Free radicals are linked to aging, heart health, and other conditions. 

Because of its involvement with these enzymes, manganese plays a role in the metabolism of protein, carbohydrates, and cholesterol. It’s also important for immune system functioning and reproduction. Manganese also supports vitamin K in hemostatic processes, including blood clotting.

How to Test Manganese Levels

A manganese blood test can assess manganese levels in the blood serum. The reference range for this serum test is 0.6 to 4.3 micrograms per liter. Manganese can also be found as a part of micronutrient panels such as the Micronutrient Test offered by SpectraCell Laboratories. 

‍Toxicity due to manganese is not commonly seen as a result of dietary sources. Rather, environmental exposures such as breathing in manganese dust from mining or welding and drinking water with high levels of manganese can lead to toxicity. Additionally, people with chronic liver conditions may have difficulty removing manganese from the body and could be at risk for manganese toxicity. While iron deficiency will not lead to manganese toxicity on its own, it may cause worsening symptoms as manganese absorption is increased in the presence of iron deficiency. Manganese toxicity symptoms primarily affect the central nervous system. They may include ringing in the ears, hearing loss, tremors, muscle spasms, delusions, mood changes, irritability, headaches, sleep disturbances, short-term memory challenges, reduced hand-eye coordination, lower extremity weakness, feeling physically unstable, and altered reaction times. Progression of manganese toxicity can resemble Parkinson's disease, including changes in walking and balance, rigidity, and tremors. 

Low levels of manganese may affect people differently. In children, manganese deficiency may be associated with impaired growth and bone demineralization. In men, deficiency symptoms may include premature graying of hair, skin rashes, low cholesterol, and an increase in the blood marker alkaline phosphatase, an enzyme that may indicate bone and liver health issues. Women may experience premenstrual discomfort and mood changes as a result of manganese deficiency. Additionally, manganese deficiency may be linked to alterations in blood sugar and fat and carbohydrate metabolism. 

How to Make Sure You Are Getting Enough Manganese in Your Diet

Vitamins and minerals often have a Recommended Daily Allowance (RDA) set by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. However, if there is not enough evidence to create an RDA, the board will assign the vitamin or mineral an Adequate Intake (AI) level. AIs are levels assumed to ensure adequate vitamin or mineral intake. Additionally, tolerable upper intake levels (ULs) have been established for manganese. ULs are the maximum amount of a vitamin or mineral that can be taken without any health risk. 

Manganese AIs and ULs

Pregnant and lactating women are often categorized separately due to different nutritional demands. The AI for manganese is 2.0 mg for pregnant women and 2.6 mg for lactating women. The UL for pregnant and lactating women between the ages of 14-18 years old is 9 mg and 11 mg for 19+ years old.

Since manganese is found in the earth's crust, it's also in the soil and thus naturally found in foods. 

Top Manganese Containing Foods 

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Summary

Manganese is a trace mineral utilized by every cell in the body. Functioning as an important cofactor, manganese is involved in numerous processes. Manganese toxicity and deficiency can cause symptoms that may significantly affect a person's quality of life. Thus, manganese testing may be considered for those who are at higher risk for toxicity and those with low-quality diets.