What is manganese good for?
Role in bone health
Manganese is also important for bone growth and bone maintenance, and it works in conjunction with calcium, zinc and copper to contribute toward bone density, something that becomes increasingly important as we age.Inflammation
Manganese also forms part of a powerful antioxidant called superoxide dismutase, or SOD for short, which plays an important role in reducing inflammation, and it is studied in several inflammatory conditions.Role in thyroid function
It also plays a role in the production of a hormone called thyroxine, which your thyroid gland needs in order to function properly. This means that a deficiency in manganese could result in a condition known as hypothyroidism, which in turn could lead to disrupted metabolism, weight gain, and further hormonal imbalances.Role in blood sugar research
Manganese has also been studied in relation to blood sugar levels, and in some animal studies, a deficiency of manganese has been associated with glucose intolerance similar to that which occurs with diabetes in humans. Although results from human studies are mixed, research does show that people that suffer from diabetes do have lower manganese blood levels.When should I take manganese?
There does not appear to be a consensus on the best time of day for taking manganese, however most supplement manufacturers suggest taking manganese with a meal for optimal absorption.
What else pairs well with manganese?
Also taken with glucosamine & chondroitin, for joint health
Recent research has looked at whether manganese combined with glucosamine and chondroitin can reduce pain associated with osteoarthritis, a condition characterized by the degradation of the cartilage in our joints.One study that involved 93 people suffering from osteoarthritis found that 52% of participants reported an improvement in their symptoms after six months of taking manganese, glucosamine and chondroitin.
Also taken with serrapeptase
Manganese is also studied in combination with the enzyme serrapeptase. Specifically, serrapeptase was found to be more stable and have more efficacy when in the presence of metal ions like manganese.What should I avoid taking manganese with?
Avoid taking manganese at the same time as iron, calcium, magnesium or phosphorus
Several minerals have been found to either inhibit the absorption of manganese, or otherwise limit manganese retention, and these include iron, calcium, magnesium and phosphorus, so avoid taking any of these at the same time as your manganese supplement.Avoid taking manganese at the same time as copper
Copper absorption is in turn limited by the presence of manganese, so it is important to not combine copper with manganese when planning your supplements, and instead take them at least three hours apart.What are natural sources of manganese?
If you are interested in obtaining your daily manganese through your diet, you can often find it in:
Who should avoid taking manganese?
Before taking manganese supplements, check with your trusted healthcare professional if any of the following apply to you:
- Liver problems
Manganese is cleared by your liver and excreted in bile, so a diagnosis of liver disease is the situation where a manganese supplement could cause excess buildup, and long-term exposure to high manganese is associated with a Parkinson-like movement disorder.
The other consideration is that manganese arrives inside several other supplements, including glucosamine blends, so your day's total is easier to exceed than a single label might suggest.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of manganese
Possible side effects from taking manganese supplements may include (but are not limited to) the following:
- Nerve damage at chronic high intake
If you are experiencing negative side effects from taking manganese supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with manganese
The medicines listed below are the ones most often named in interaction reports for manganese, but it is by no means a comprehensive list:
- Antacids
- Antibiotics
- Chemotherapy & radiotherapy
- Hormone therapy
Antibiotics
Certain types of antibiotics, such as tetracycline antibiotics, may reduce the absorption of manganese if taken together, so it is advisable to spread these out by at least three hours.Antacids
The same applies to antacid medications, which often contain magnesium, a mineral which can inhibit manganese absorption, as noted above.If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking manganese supplements.
Can I take manganese while pregnant or breastfeeding?
Manganese requirements rise to 2 mg a day during pregnancy, and it sits inside the enzyme that protects cells from oxidative damage. A shortfall hasn't been described on ordinary diets, and the amounts in a prenatal multivitamin should cover the requirement regardless.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
What are deficiency symptoms of manganese?
Possible signs of manganese deficiency may include (but are not limited to) the following:
- Poor growth
- Scaly skin
- Hair color changes
True manganese deficiency is rare, because grains, nuts, leafy greens, tea and shellfish carry it and the body needs only a very small amount.
If you are experiencing abnormal symptoms, reach out to your trusted healthcare professional as soon as possible.
Where should I store manganese?
For optimal shelf life, it is recommended to keep manganese supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Manganese data sources & further reading
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