What is manganese?

Manganese, a trace mineral that participates in many enzyme systems in the body, was
first considered an essential nutrient in 1931. Researchers discovered that experimental
animals fed a diet deficient in manganese demonstrated poor growth and impaired
reproduction. Manganese is found widely in nature, but occurs only in trace amounts in
human tissues. The human body contains a total of 15-20 milligrams of manganese, most
of which is located in the bones, with the remainder found in the kidneys, liver, pancreas,
pituitary glands, and adrenal glands.

How it Functions
What is the function of manganese?

In the human body, manganese functions as an enzyme activator and as a component of

metalloenzymes (an enzyme that contains a metal ion in its structure).

Enzyme activator

Manganese activates the enzymes responsible for the utilization of several key nutrients
including biotin, thiamin, ascorbic acid, and choline. It is a catalyst in the synthesis of
fatty acids and cholesterol, facilitates protein and carbohydrate metabolism, and may also
participate in the production of sex hormones and maintaining reproductive health.

In addition, manganese activates the enzymes known as glycolsyltranserferases and

xylosyltransferases, which are important in the formation of bone. It has also been
theorized that manganese is involved in the production of the thyroid hormone known as
thyroxine and in maintaining the health of nerve tissue.

A component of metalloenzymes

Manganese has additional functions as a constituent of the following metalloenzymes:

Arginase, the enzyme in the liver responsible for creating urea, a

component of urine
Glutamine synthetase, an enzyme involved in the synthesis of
glutamine
Phosphoenolpyruvate decarboxylase, an enzyme that
participates in the metabolism of blood sugar
Manganese-dependent superoxide dismutase, an enzyme with
antioxidant activity that protects tissues from the damaging
effects of free radicals.This enzyme is found exclusively inside
the body's mitochondria (oxygen-based energy factories inside
most of our cells).
Deficiency Symptoms
What are deficiency symptoms for manganese?

Because manganese plays a role in a variety of enzyme systems, dietary deficiency of

manganese can impact many physiological processes. In experimental animals,
manganese deficiency causes impaired growth, skeletal abnormalities, and defects in
carbohydrate and fat metabolism.

In addition, offspring of experimental animals fed manganese-deficient diets develop

ataxia, a movement disorder characterized by lack of muscle coordination and balance.
This condition is caused by poor development of the otoliths, the structures in the inner
ear that are responsible for equilibrium.

In humans, manganese deficiency is associated with nausea, vomiting, poor glucose

tolerance (high blood sugar levels), skin rash, loss of hair color, excessive bone loss, low
cholesterol levels, dizziness, hearing loss, and compromised function of the reproductive
system. Severe manganese deficiency in infants can cause paralysis, convulsions,
blindness, and deafness.

It is important to emphasize, however, that manganese deficiency is very rare in humans,

and does not usually develop unless manganese is deliberately eliminated from the diet.
In addition, it has been suggested that magnesium substitutes for manganese in certain
enzyme systems if manganese is deficient, thereby allowing the body to function
normally despite the deficiency.

What foods provide manganese?

Excellent sources of manganese include mustard greens, kale, chard, raspberries,

pineapple, romaine lettuce, spinach, collard greens, turnip greens, kale, maple syrup,
molasses, garlic, grapes, summer squash, strawberries, oats, spelt, green beans, brown
rice, garbanzo beans, ground cloves, cinnamon, thyme, peppermint, and turmeric.

Very good sources of manganese include leeks, tofu, broccoli:foodspice,9], beets, beets,
whole wheat, and tempeh.

Good sources of manganese include cucumber, peanuts, millet, barley, figs, bananas,
kiwifruit, carrots and black beans.