Why Your Blood Needs Manganese (Know The Reasons)
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Manganese is a trace mineral that you might not have heard about.
Manganese helps in metabolism and supports a healthy nervous system. If you don’t get enough of it you may be prone to exhaustion, depression and even Parkinson’s disease.
Manganese is found in leafy green vegetables, legumes, seeds, and nuts. There are few side effects with this nutrient, and when taken in small amounts can help maintain a healthy blood.
Manganese also plays a key role in blood circulation.
In this article, you will find out more about why your blood needs manganese.
Manganese: What does it do in the blood?
Manganese is a mineral that your blood needs to stay healthy. Your body uses manganese to make energy and protect your cells from damage.
Your body also needs manganese for strong bones, reproduction, and a healthy immune system.
Manganese supports collagen production and growth, muscle function and keeps the nerves healthy.
Manganese is necessary for a variety of functions including:
- Activation of metalloenzymes
- Blood clotting
- Producing reproductive hormones
- Protects blood cells from damage
In the blood, erythrocytes are responsible for distributing manganese due to it’s ability to carry the Mn ion with the presence of various Mn transporters, including DMT1 and transferrin receptor on the cell surface.
The divalent Mn2+ and trivalent Mn3+ are the two major manganese species in the blood.
Mn2+ is the predominant form in the blood and exists in complexes
with different molecules, including:
- Transferrin; all Mn3+ ions binds with transferrin to form a more stable complex
Why Dietary Manganese is Good For Your Blood
Dietary intake of manganese plays a positive role in your blood, tissues and cells. Here are the reasons why your blood needs manganese:
- Manganese regulates cellular energy, connective tissue growth, and blood clotting.
- Manganese acts as a cofactor for a variety of enzymes, including those involved in neurotransmitter synthesis and metabolism.
- Small amounts of manganese are required for brain development, cellular homeostasis, and for the activity of multiple enzymes.
- Manganese is believed to be involved in the stellate process production in astrocytes, as well as in the metabolism of brain glutamate to glutamine, a step carried out by glutamine synthetase.
- Manganese is essential for the formation of bone and to amino acid, lipid, protein, and carbohydrate metabolism.
- It is also needed for normal immunity system, regulation of blood sugar, reproduction, digestion, and blocking free radicals.
- You need manganese to help break down the starch and sugars you eat from foods.
Dietary sources of manganese
You can get recommended amounts of manganese from foods such as:
- Brown rice
- Black pepper
What about dietary manganese supplements?
Manganese is available in many multivitamin and other dietary
supplements such as:
- Manganese sulfate
- Manganese aspartate
- Manganese picolinate
- Thorne manganese bisglycinate
- Natureplus manganese
- Solgar chelated manganese
- Bluebonnet nutrition albion chelated manganese
How much manganese do you need?
The amount of manganese you need depends on age and gender of the individual.
Average daily recommended amounts are listed below in milligrams (mg).
- Birth to 6 months: 0.003 mg
- Infants 7–12 months: 0.6 mg
- Children 1–3 years: 1.2 mg
- Children 4–8 years: 1.5 mg
- Boys 9–13 years: 1.9 mg
- Girls 9–13 years: 1.6 mg
- Teen boys 14–18 years: 2.2 mg
- Teen girls 14–18 years: 1.6 mg
- Adult men: 2.3 mg
- Adult women: 1.8 mg
- Pregnant women: 2.0 mg
- Breastfeeding women: 2.6 mg
What happens if you don’t get enough manganese in your blood?
Inadequate daily supply of dietary manganese in persons might suffer from:
- Growth impairment
- Birth defects
- Reduced fertility
- Impaired bone formation
- Poor metabolism of lipids, proteins and carbohydrates
A few occurrences of manganese deficiencies have been reported
in humans, with symptoms including:
- Slowed growth of hair and nails
- Low serum cholesterol levels
- Decreased levels of clotting proteins
- Increased alkaline phosphatase activity
Several human diseases have been reported to be as a result of low blood manganese concentrations, including:
- Mseleni disease
- Down syndrome
- Perthest disease
However, the role of manganese deficiency in these diseases remains unclear.
In general, severe deficiencies of dietary manganese supply are necessary to observe clinical symptoms.
Is manganese toxic to the blood?
Studies have not shown any harm from the manganese in food. Some people have developed manganese toxicity by drinking water containing extreme high levels of manganese.
Also, inhaling large amounts of manganese dust from welding or mining work can cause toxicity.
The symptoms of manganese toxicity include:
- Muscle spasms
- Hearing problems
- Loss of appetite
- Mood changes
People should not consume more manganese than the upper limits from dietary supplements unless the doctor recommends doing this.
The daily upper limits for manganese are listed below:
- Children 1–3 years: 2 mg
- Children 4–8 years: 3 mg
- Children 9–13 years: 6 mg
- Teens 14–18 years: 9 mg
- Adults: 11 mg
- Pregnant women: 11 mg
- Breastfeeding women: 11 mg
Manganese is an important mineral that helps the body carry out biochemical processes. Manganese supports the bones, connective tissues, breaks down carbohydrates, lipids and proteins, and is essential for healthy blood clotting.
Without enough dietary manganese, your blood will not not function properly and you will be at risk for developing various health problems.
You can get manganese from food sources like leafy greens, nuts, seeds, and whole grains.
Make sure to include these foods in your diet to ensure you’re getting enough manganese.
If you think your blood might be deficient in manganese, talk to your doctor about whether dietary manganese supplement would be right for you.
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