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Manganese
is one of those elements commonly referred to as “trace” minerals within the
human body, because they’re found and required only in relatively tiny
quantities. But that description
should not be taken as reducing the importance of manganese in any way. Indeed the very name is derived from the
Ancient Greek word for magic; evidencing the special powers which they
attributed to it. Modern
science is probably too cautious to go as far as that, but there’s no doubt that
manganese has a number of vital functions within the body.
Manganese
is an essential element in the production of a number of vital enzymes. Perhaps particularly important amongst
these is superoxide dismutase, an anti-oxidant enzyme which has a crucial role
in protecting the mitochondria of every cell in the body from the oxidative free
radical damage which can lead to DNA damage, premature ageing and even, eventually,
degenerative
disease. Manganese dependent enzymes are
also essential for the effective metabolism of protein and carbohydrates from
the diet, as well as cholesterol.
In
addition to helping maintain normal cholesterol levels, it has also been noted
that cardiac patients tend to have depleted levels of manganese in the heart
muscle, and there is research evidence to suggest that manganese may also help
protect against arterial damage.
Manganese is
also regarded as important for bone and joint health. Some commercial preparations containing
glucosamine, a popular supplement marketed as an aid to joint flexibility and
for reducing the pain of osteo-arthritis, also contain significant quantities of
a manganese compound, and there’s evidence that manganese, like glucosamine, has
a significant effect in helping the repair of joint cartilage. Low blood levels and deficiencies of
manganese have also been associated with an increased incidence of osteoporosis,
ie brittle bones; and wound healing depends on prolidase, another manganese
activated enzyme.
Although
orthodox medicine remains reluctant to accept the link, there is evidence that
low levels of manganese are associated with the glucose intolerance
characteristic of diabetes, and, coincidentally or not, it has also been noted
that many so-called “natural” nutritional therapies for the disease are often
based on manganese rich herbs. No
one is claiming that manganese supplements may act as an alternative treatment
for diabetes, but many practitioners maintain that when taken together with a
manganese rich diet, they may well assist sufferers to manage their blood sugar
levels.
Finally,
a number of research reports have confirmed an associative, but not necessarily
causal, relationship between low manganese levels and brain (epileptic) seizures
in both humans and other animals.
Whilst it is generally recognised
that more research is
required,
it seems reasonable to suggest that ensuring good levels of manganese in the
body may have some protective effect.
The US Food
and Nutrition Board has recommended an upper safe limit for manganese intake of
11 mg a day for adults, and there are potential concerns about manganese
toxicity. These appear to arise,
however, from the direct inhalation of manganese dust and the consumption of
manganese contaminated water or heavily polluted air, rather than from diet or
supplements.
These external pollutants apart,
there is much more likely to be a deficiency of manganese than an excess. Whole grains, leafy green vegetables,
certain fruits and green or black tea are reasonably good sources, but many
modern Western diets may still struggle to provide even the minute amounts
required. As usual, the stripping
of nutrients from the soil along with our increased dietary reliance on heavily
refined grains are the main culprits.
But in the case of manganese this problem is compounded by its negative
interaction with other essential minerals needed by the body in larger
quantities. It appears, for
example, that the absorption of manganese from food decreases in proportion with
the amount of iron contained in that food, and the amount of iron stored in the
body.
Blood
levels of both manganese and the important anti-oxidant, superoxide dismutase
have been found to be reduced in individuals following a program of iron
supplementation, and similar results have been found in people supplementing
with magnesium, as is very commonly recommended in the interests of cardiac and
cardiovascular health.
Relatively
high doses of calcium supplements have also been found to reduce the absorption
of manganese and perhaps also increase its rate of excretion from the
body.
But none of
the above effects should be taken as reasons not to supplement with these other
minerals should such a program be regarded as potentially beneficial. They are, however, yet more evidence of
the holistic operation of the body’s systems and the mutual interdependence of
all the many nutrients on which these rely.
Thankfully,
though, the answer to the problem is simple enough. It is to ensure that no supplements of
minerals, or for that matter vitamins, are ever taken in isolation, but only in
the form of comprehensive multi-vitamin and multi-mineral supplements. And of course, these should always be
regarded as being in addition to a nutritionally well balanced diet rather than
a replacement for it. Such a
multi-mineral supplement should provide more than sufficient manganese but it is
also worth noting that good intakes of both vitamin C and zinc, in particular,
appear significantly to improve manganese absorption.
December 2007
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