Manganese
Manganese (Mn)
Preliminary
Manganese is a trace mineral involved in bone formation, blood clotting, metabolism, and antioxidant defense. It is a component of manganese superoxide dismutase (MnSOD), a key mitochondrial antioxidant enzyme. Deficiency is rare because manganese is widely available in foods.
How It Works
Manganese functions as enzyme activator and component:
- Manganese Superoxide Dismutase (MnSOD): Mitochondrial antioxidant enzyme that neutralizes superoxide radicals.
- Arginase: Key enzyme in the urea cycle.
- Pyruvate Carboxylase: Essential for gluconeogenesis.
- Glycosyltransferases: Required for proteoglycan synthesis in cartilage and bone.
- Bone Formation: Necessary for osteoblast function and proper bone matrix formation.
- Carbohydrate Metabolism: Cofactor for enzymes involved in glucose metabolism.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Mussels | 5.8 mg per 3 oz |
| Hazelnuts | 1.6 mg per 1 oz |
| Hazelnuts | 1.3 mg per 1 oz |
| Pecans | 1.1 mg per 1/2 cup |
| Brown rice (cooked) | 0.99 mg per packet |
| Oatmeal | 0.77 mg per 1/2 cup |
| Pineapple | 0.52 mg per cup |
Safety Information
Contraindications
- Significant liver disease – impaired manganese elimination
- Iron deficiency anemia - increases manganese absorption (potential toxicity)
- Iron deficiency anemia – increases manganese absorption and potential toxicity
Potential Side Effects
- Generally safe from food sources (rare)
- Neurotoxicity (industrial exposure or very high supplement doses): Parkinson-like symptoms (rare)
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.