We’re focusing our attention on a little-known but crucial mineral: manganese. Although required in small amounts, this powerful nutrient plays an integral role in a variety of body functions. From bone health to metabolism, manganese is a true energy source.
What is Manganese?
Manganese is a trace mineral that is present in tiny amounts in our bodies, but don’t let its small quantity fool you. This nutrient is essential for our well-being and plays a key role in numerous biological processes.
Manganese helps in the formation of bones and connective tissue and is also involved in blood clotting and reducing inflammation. Additionally, it plays a vital role in the metabolism of carbohydrates, proteins, and cholesterol.
Manganese is an important component of several enzymes, helps antioxidants work, and helps protect our cells from damage. Notably, it is a component of the antioxidant enzyme superoxide dismutase (SOD), which helps fight harmful free radicals.
As you can see, although we only need a small amount of manganese, it goes a long way. In the sections below, we’ll take a closer look at the health benefits of manganese, its food sources, and what can happen if you take too little or too much.
Health Benefits
Bone Health
Manganese is essential for healthy bone structure, aiding in bone mineralization and helping to produce essential enzymes that build bones.
Metabolism
Manganese plays a vital role in the metabolism of carbohydrates, proteins and cholesterol, helping the body to utilize these nutrients efficiently.
Antioxidant
Manganese is a key component of the antioxidant enzyme superoxide dismutase (SOD), which helps fight harmful free radicals and protect our cells from oxidative damage.
Wound Healing
Manganese is involved in the production of collagen, an essential protein that aids in skin health and wound healing.
Healthy Brain Function
Manganese is necessary for normal brain function and nerve health. It is involved in the synthesis of neurotransmitters that send signals within the brain.
Regulates Blood Sugar
By being involved in carbohydrate and glucose metabolism, manganese can help regulate blood sugar levels and may help prevent and manage diabetes.
Immune Health
Manganese contributes to the proper functioning of our immune system and enhances our body’s ability to fight pathogens.
Side Effects
Neurological Issues
These range from tremors to difficulty in walking, often similar to the symptoms seen in Parkinson’s disease.
Psychiatric Disorders
High exposure to manganese can cause mood changes, irritability, aggression and hallucinations.
Respiratory Problems
Inhalation of manganese, especially in occupational settings, can cause lung irritation and respiratory distress.
Food Sources
Animal-Based Food Sources of Manganese
- Clams
- Beef
- Mussels
- Lamb
- Tuna
- Crab
- Pork
- Salmon
- Lobster
- Shrimp
Plant-Based Food Sources of Manganese
- Sesame seed
- Quinoa
- Spinach
- Swiss chard
- Kale
- Walnut
- Pumpkin seed
- Brown rice
- Almond
- Oat
Other Manganese Sources
Best Overall: BlueBonnet Chelated Manganese at Amazon ($12)
Best Seller: Nutricost Chelated Manganese Supplement at Amazon ($12)
Best Budget: Carlyle Chelated Manganese at Amazon ($13)
Best Overall: BlueBonnet Chelated Manganese
- Contains 10 mg of Manganese from Manganese Bisglycinate Chelate, Albion Chelated Mineral in easy to swallow vegetable capsules.
- Promotes Bone Health.
- 90 Vegetable Capsules, 90 Servings.
- Soy-Free, Gluten-Free, Non-GMO, Kosher Certified, Dairy-Free, Vegan.
- Free of milk, egg, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans. Also free of yeast, gluten, barley and sugar.
- During the summer months products may arrive warm but Amazon stores and ships products in accordance with manufacturers’ recommendations, when provided.
- Brand: Bluebonnet
- Flavor: Unflavored
- Primary Supplement Type: Manganese
- Item Form: Capsule
- Unit Count: 90 Count
Best Seller: Nutricost Chelated Manganese Supplement
- Nutricost Manganese Capsules contains 8 mg of Manganese in every serving, 120 servings per bottle.
- Manganese Amino Acid Chelate.
- Each batch is tested by independent, ISO-accredited laboratories to insure safety and quality.
- Our Manganese Capsules are manufactured in a GMP Compliant and FDA Registered Facility.
- This product is non-GMO, gluten free and vegetarian friendly.
- Brand: Nutricost
- Flavor: Unflavored
- Primary Supplement Type: Manganese
- Item Form: Capsule
- Unit Count: 120.00 Count
Best Budget: Carlyle Chelated Manganese
- Chelated Manganese: Optimal form of Manganese, combined with Gluconic Acid for maximum absorption.
- Vegetarian Formula: Delivers 50 mg of Manganese (as Manganese Gluconate) in each vegetarian tablet.
- Rooted In Wellness: Carlyle provides premium, honest supplements in your pursuit to healthy living.
- Carlyle Manufacturers: Laboratory Tested, Trusted Ingredients, Superior Quality, 100% Guaranteed!
- Naturally Free Of: Gluten, Wheat, Yeast, Lactose, Soy, Artificial Flavor, Preservatives and Non-GMO.
- Brand: Carlyle
- Flavor: Unflavored
- Item Form: Tablet
- Unit Count: 200.00 Count
Fun Facts
Fact 1: It’s cosmic!
Manganese is not just found on our planet. This element was originally discovered in the cosmos. When massive stars explode, they release a cloud of elements, including Manganese.
Fact 2: Named after a Greek word
The name Manganese originates from the Greek word ‘magnes’, meaning magnet, due to its magnetic properties.
Fact 3: A trace mineral with a big job
Although our bodies require only trace amounts of manganese, it is involved in more than 300 enzymatic reactions.
Fact 4: Ancient use
Manganese has been used since ancient times. French cave artists used black ore (manganese dioxide) as a painting pigment more than 30,000 years ago.
Fact 5: An essential component of photosynthesis
Manganese plays a vital role in oxygenic photosynthesis, the process by which plants convert light energy into chemical energy.
Fact 6: Found abundantly in tea
Both green and black tea are rich in manganese. So if you’re a tea lover, you’re probably getting plenty of this mineral!
Fact 8: A boon for plants
Manganese is not only vital to human health. It is also essential for plant growth, aiding in processes such as photosynthesis and nitrogen assimilation.
