What do you Need Manganese for?

Manganese plays a vital role in bone metabolism, ensuring a healthy bone structure. It also serves as a co-enzyme to support metabolic activities in the human body. It`s got loads of health benefits which we will discuss in this article. This naturally occurring mineral that is present in our bodies functions as a potent antioxidant to neutralize free radicals in the human body. What else? It is required for healthy functioning of the brain, and it is a natural treatment for the relief of various types of nervous disorders. Manganese deficiency can lead to severe consequences such as weakened reproductive function. It also leads to an impaired metabolism and reduced bone density.

Really, our bodies need little amounts of dietary manganese every day. An average adult needs 15-20 mg of manganese stored in his body. Manganese is found in the kidneys, liver, bones, and pancreas. It plays a relevant role in the formation of bones, sex hormones, blood clotting, and connective tissues. Consuming a plant-based diet ensures adequate manganese levels.

What are its Benefits?

Protects against Diseases

Manganese has extraordinary antioxidant properties; it is especially important in controlling the activity of free radicals, preventing them from damaging human cells and eventually avoiding cancer. Including manganese in your diet ensures you are protected against various kinds of infections and diseases.

Relieves Inflammation

It is a well-known fact that manganese is a remedy for chronic inflammation and sprains. It boosts the superoxide dismutase (also referred to as SOD) levels in arthritis patients. Since superoxide dismutase has great anti-inflammatory properties, manganese relieves painful inflammation in patients.

Combats PMS Syndrome

Manganese serves as a natural remedy to mitigate symptoms of PMS. There is a clear link between low levels of certain minerals, and females who encounter severe PMS symptoms.

Boosts Vitamin Absorption

Manganese ensures the absorption of certain vitamins such as Vitamins B and E, with minerals including magnesium. This is because manganese plays a pivotal role in the enzymatic reactions that are involved in using and absorbing vitamins taken in from our diet.

Supports Digestion

Manganese promotes good digestion, as it relieves a number of disorders such as bowel discomfort and constipation.

Prevents Epileptic Seizures

As surprising as it may sound, epileptic seizures are sometimes triggered by low levels of manganese. Consuming adequate manganese may reduce its likelihood of future occurrence.

Great for Thyroid Health

Manganese is an outstanding co-factor for various enzymes. It is an important component of thyroxin, and it maintains the proper functioning of the thyroid gland.

Promotes Bone Health


Manganese is vital for promoting bone health. Because it is a powerful mineral that boosts the density of spinal bone; it is highly advantageous for post-menopausal women. Women who are experiencing menopausal symptoms should consume manganese to prevent bone damage in later years of their life. The mineral is also known to delay the progression of osteoporosis.

Regulates Sugar Level

Manganese is key in controlling the blood sugar level in the human body. This may further restrict the occurrence of some medical conditions such as diabetes. Manganese normalizes insulin secretion and synthesis to manage unpredictable drops in blood sugar.

Kick-starts Metabolism

Manganese is popular for boosting the body’s metabolism. Manganese-activated enzymes ensure a successful maintenance of cholesterol levels. What else? Manganese helps the liver function smoothly.

Improves Cognitive Function


Oxidation byproducts like free radicals are present throughout the body, and their activity causes grave risks to the body, including the cognitive functioning. Powerful antioxidants in manganese deal with the damage caused by free radicals. Furthermore, the mineral also stimulates faster transmission of electrical impulses to speed up the cognitive function.

Some Manganese-Rich Foods

Certain Nuts

Did you know that?

  • A 1-ounce serving of pecans provides 1.3 milligrams of manganese.
  • Peanuts are rich in manganese with 0.55 milligrams.
  • Almonds are a rich source of manganese with 0.7 milligrams per ounce.

Beans and Vegetables

Certain legumes including beans are rich in magnesium.

  • Black beans contain  2 milligrams of manganese.
  • Adzuki beans contain 3.4 milligrams of manganese per cup.

Some leafy vegetables are also good sources of manganese.

  • A cup of cooked spinach contains 1.1 milligrams of manganese.

Other rich vegetable sources of manganese asparagus, beets, and kale.

Other Sources

Other foods that provide moderate to high amounts of manganese are

  • Whole-wheat bagels, with about 1.4 milligrams of manganese per bagel.
  • A 1-ounce slice of whole-grain bread provides about 0.5 milligrams of manganese.
  • A 1-cup serving of home-made granola contains 5 milligrams of manganese.

What about Deficiencies?

Diets deficient in manganese can cause severe health problems. A diet low in manganese can cause poor growth in children and reproduction challenges in both men and women. Not getting sufficient manganese intake may cause bone abnormalities and difficulty metabolizing carbohydrates and fats.