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Manganese: Health benefits, side effects, and dosage

Manganese is a mineral crucial for overall health, with possible benefits including stronger bones, better cholesterol levels, and a lower risk of Parkinson's disease. Manganese also helps keep your nerves and brain healthy and might even ease the symptoms of premenstrual syndrome (PMS). While it's naturally found in many foods such as whole grains, nuts, and seeds, taking a supplement may be even more essential to ensure you're getting enough manganese.

Manganese supplements

Manganese is necessary for overall health.

Manganese is a mineral that human beings can't produce on their own. It's essential for overall health, but it must be consumed to maintain optimal levels of manganese in the body.

In addition to being a key component in forming bones, connective tissue, and skin, manganese also helps regulate glucose metabolism and fatty acid synthesis pathways. Manganese is also needed for healthy hair, nails, and liver function.

Manganese may help fight osteoporosis and ease premenstrual syndrome.

Manganese is a trace mineral that helps the body absorb calcium and use it to build strong bones. It also plays a vital role as a cofactor for enzymes that aid bone formation.

Osteoporosis is a disease caused by low levels of calcium and vitamin D. Still; manganese deficiency can also cause osteoporosis if your body does not have enough of this essential mineral. A lack of manganese can lead to weak bones, which may become brittle and break with minor contacts, such as falling or getting out of bed too quickly.

Manganese may also keep your bones healthy.

Manganese is also essential for bone health. Manganese helps with the formation of bone, and it helps the body absorb calcium. It's also necessary for the construction of collagen and cartilage.

Manganese is essential for the body's immune system and helps fight infections. It also strengthens connective tissue and helps prevent osteoporosis by strengthening bones.

nuts as source of manganese

Manganese may play a role in lowering cholesterol.

A 2013 study found that manganese supplementation helped lower cholesterol in people with high cholesterol. Researchers gave 11 healthy adults a placebo for 12 weeks in this study. They then measured their blood levels of different types of cholesterol before giving them a daily dose of 25 mg of manganese for an additional 12 weeks. After 24 weeks, the participants were given a single dose of 500 mg of manganese.

This is what they found:

  • The participants' total cholesterol levels dropped by 8 percent within one week after starting the supplement. This was consistent even when they stopped taking it for another four weeks and then started again (after their last dose). Their low-density lipoprotein (LDL) increased by 5 percent over four weeks, which indicates that it may increase your risk of heart disease if you already have high blood pressure or diabetes mellitus type 2 because these conditions may cause LDL to rise even further than usual. However, higher intakes were not associated with significant adverse effects like gastrointestinal problems such as bloating and nausea.*

The researchers also found that manganese supplementation may lower your risk of developing type 2 diabetes. This is because it may help regulate the insulin produced by the pancreas, which allows the body to use glucose (sugar) from carbohydrates for energy or store it as fat.

Manganese may aid your nerves and brain.

Manganese is a mineral that plays a vital role in your body. It helps to keep bones, connective tissues, and your nervous system healthy. Manganese is also needed for normal brain development during pregnancy, infancy, and childhood.

However, the National Institutes of Health has not identified any specific conditions that benefit from high levels of manganese intake or from taking supplements containing it. High levels of manganese have been linked to side effects such as nausea, vomiting, or diarrhea in some people.

Manganese may help cells communicate with each other.

Manganese is a cofactor for the enzyme superoxide dismutase (SOD). SOD is an antioxidant that helps cells communicate with each other. The body needs this communication to work correctly, or it will start to deteriorate and die.

Superoxide dismutase is found in every body cell, including your brain, heart, liver, and kidneys.

Manganese might slow the symptoms of Parkinson's disease.

Manganese might slow the symptoms of Parkinson's disease. Research on this topic is limited, but initial studies suggest that manganese deficiency may increase your risk of developing Parkinson's disease and that taking manganese supplements might help slow the progression of Parkinson's disease.

Manganese protects nerve cells from damage and may help prevent the buildup of toxic proteins in the brain linked to Alzheimer's and other neurodegenerative diseases.

A diet rich in manganese can have many health benefits.

Manganese is an essential mineral, meaning it's needed for good health, but we can't make it on our own, so we need to get it from food. Foods rich in manganese include legumes, nuts, and whole grains.

Manganese is used in the body to make enzymes that help the body break down protein and carbohydrates into energy. These enzymes also help with DNA synthesis and antioxidant defense against free radicals.

Manganese can be essential for bone health because it supports collagen formation (collagen is a component of bones). It may also reduce inflammation associated with osteoarthritis — a degenerative joint disease caused by wear-and-tear over time.


Manganese is an essential mineral that plays many vital roles in the body. It may benefit people with osteoporosis, premenstrual syndrome, Parkinson's disease, and other conditions. Manganese deficiency can cause anemia, skin rashes, and brain damage. This article explains how much manganese you need each day and what foods are good sources of this nutrient.

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