The effect of manganese on the human body: harm or benefit?

Nature contains a large number of elements whose qualities are not so widely known, but they are irreplaceable for health. Manganese is one of these elements.

Valuable microelement - necessary information.

• This trace element is extremely in demand for the formation and growth of cells and tissues. Only in the presence of manganese, vitamin B1, copper and iron can be completely absorbed, realizing their necessary functions.
• In particular, without vitamin B1, the functions of organizing new cells could not be activated.

The role of manganese in the human body

Why is manganese so important for the human body? First of all, it affects the functioning of our nervous system. is directly involved in the synthesis of neurotransmitters (physiologically active substances that transmit impulses between nerve cells). Manganese also has a beneficial effect on the formation and growth of bone tissue along with calcium, supports the immune system in resisting various infections, and stabilizes the digestive process.

Manganese is important for the human body for another reason. The absorption of B vitamins, as well as C and E, rapid tissue healing, brain function, growth and formation of new cells are impossible without its presence.

Most scientists are of the opinion that manganese is important for the human body because it prevents the development of diabetes, diseases of the cardiovascular system and thyroid gland. It is a well-known fact that people with diabetes have a manganese content that is 2 times less than that of healthy people.

This microelement will help restore muscle tone and sensitivity to the limbs, prevent atherosclerosis, reduce the activity of bad cholesterol, and normalize the genitourinary system. During pregnancy, in moderate doses, manganese is necessary for the proper formation of the fetus, and after childbirth it promotes lactation.

Among other things, manganese is involved in the process of hematopoiesis. It can also reduce the effect of toxins on the body. People have known about this property for a long time, because in case of poisoning, weak ones are often taken to this day. These are the important functions that manganese performs in the body.

Correction of manganese deficiency

If manganese deficiency is detected, it is necessary

:

• Adjust your diet.
• Start taking nutritional supplements containing the micronutrient in question.
• Eliminate factors that may affect manganese metabolism in the body (be sure to limit alcohol).

Therapists and nutritionists deal with issues of correcting nutritional deficiencies

These specialists can also be consulted regarding conditions caused by manganese deficiency.

Daily requirement

Scientists have established the daily intake of manganese. Its average value is about 0.3 mg per 1 kg of human weight.

For children, the norm is slightly reduced, and its minimum value should be at least 1-2 mg per day:

• Up to 7 years - up to 0.1 mg per 1 kg of weight.
• From 7 to 14 years - from 0.09 mg per 1 kg of weight.

Women need 2.5-5 mg of this substance per day. But physical activity, pregnancy and lactation require a greater intake of manganese into the body.

Men need a daily intake of at least 6 mg of manganese, and with an active lifestyle - up to 8.5.

Why does manganese deficiency occur?

Manganese enters the human body with food, is absorbed in the small intestine (only about 5% of this microelement is absorbed from the intestinal contents) and accumulates in tissues - in the greatest quantities in the liver, bones, kidneys, and pancreas. An adult needs 3-5 mg of manganese per day.

If intake decreases to 1 mg, a deficiency state may develop.
A child needs less manganese - 1-2 mg.
In some diseases, the body's need for manganese increases significantly, so a deficiency of the microelement in question may occur more quickly. Such pathologies include:

• Chronic.
• Any serious illness.
• Condition after surgery.

note

Expectant and nursing mothers, women during menopause with an unbalanced diet can also experience the “delights” of manganese deficiency.

In addition to insufficient intake of manganese from the outside, a deficiency of the microelement causes an excess of other chemicals (for example, iron), which either interfere with the normal absorption of manganese or increase its excretion from the body. Chronic diseases of the gastrointestinal tract also play a role in the development of manganese deficiency.

Products containing manganese

If manganese is so important for the human body, then from what products can it be obtained? You can find them on the shelves of most ordinary supermarkets. However, it is worth remembering that the maximum concentration of manganese is found only in unrefined, natural products that were produced without the use of heat treatment.

Products of animal origin contain a minimal amount of this substance, which makes it impossible to compensate for its deficiency in the body. Manganese contains:

• in all types of meat, except pork;
• in the kidneys;
• in fish;
• in crustaceans;
• in cheese.

Large concentrations of the substance are found in products of plant origin:

• in olive oil;
• in fruits - grapes and lemon;
• in vegetables - cabbage, carrots, cucumbers, radishes;
• in legumes - peas, beans;
• in greens - parsley and dill;
• in cereals - rye, wheat, millet, buckwheat, oatmeal, rice;
• in berries - lingonberries, bird cherry, blueberries, strawberries, raspberries, black currants;
• in honey;
• in cocoa;
• in tea;
• in nuts.

Medicines for manganese deficiency

Drugs that are used for manganese deficiency are mostly food additives (dietary supplements). Despite the fact that dietary supplements are not medications, you can start taking them only after consulting a doctor. It is unacceptable to exceed the dosage specified in the instructions for such a drug, since an excess of manganese also has a negative effect on the body.

Dietary supplements with manganese are produced by various manufacturers. Examples:

• Manganese from Now Foods (USA).
• Turamine manganese from VIS LLC (Russia).
• Manganese-spirulina from Biotika-S (Russia).
• Manganese from Natura Mediсa (Finland).

The listed food additives contain only manganese. That is, these drugs are just suitable for correcting a serious deficiency condition - depending on its severity, the drug is dosed. If the purpose of taking such dietary supplements is to prevent micronutrient deficiency, it is better to choose complex nutritional supplements. In this case, you should definitely pay attention to the concentration of manganese (the instructions should indicate that taking one tablet completely covers the daily requirement for this trace element).

The role of manganese in the human body is difficult to overestimate. Ensuring a regular supply of microelements from the outside has a direct impact on the function of many systems, the absorption of minerals and vitamins. However, exceeding the natural norms of manganese has a toxic effect on the body.

Excess

Manganese is vital for our body. Health benefits and harms are directly determined by its concentration in the body. With an excess of manganese, iron absorption disorders often occur. But microelements such as iron, phosphorus and calcium, on the contrary, inhibit its absorption. However, this does not apply to food, but to vitamin and mineral preparations prescribed by doctors. With uncontrolled intake of the latter, an imbalance of most important microelements occurs.

Features of application

The metal is widely used in industry, namely in the production of steel, when one of the main tasks is to achieve high strength indicators. It is also in great demand in the manufacture of various electrical elements.

A special feature of manganese is its high toxicity. That is why in the industries where it is used, intoxications often occur.

Representatives of the following areas are at risk:

• Mining and processing industry.
• Mining industry.
• Production of electrodes containing manganese.
• Steelmaking.

Flaw

A deficiency in the body of one or another vitamin or microelement is not uncommon in our time. Manganese deficiency is quite common in people. Just a few decades ago this was an extremely rare occurrence.

The cells of our body are almost always susceptible to negative environmental influences, for example toxic ones. Constant nervous tension and stress force the body to consume more manganese to ensure the integrity of cell membranes. In addition, a deficiency of this microelement is associated with low consumption of fresh vegetables, fruits, and herbs.

However, manganese is a truly unique trace element because if it is not supplied to the body for a long time, cells can inhibit its excretion to prevent deficiency and the occurrence of a number of diseases. However, this effect is only temporary; a deficiency will occur if there is no supply of this substance.

Deficiency or lack of manganese negatively affects our health: fatigue increases, dizziness and weakness occur, muscles ache, and excess weight appears. Allergies, diabetes, joint diseases, bronchial asthma, epilepsy, and sclerosis may also occur. In addition, it may develop which is associated with immune disorders. Young women with a deficiency of this microelement develop infertility, and older women develop osteoporosis. But children grow poorly, and the development of the musculoskeletal system is inhibited.

Causes of manganese deficiency

In the modern world, a lack of this microelement is a common phenomenon, this is:

• Unbalanced diet;
• Environmental pollution;
• Stressful circumstances that negatively affect the reserves of this substance;

Manganese deficiency symptoms

The lack of this trace element in the human body leads to abnormal conditions that are difficult to correct. Manganese deficiency in humans is a source of:

• Exhaustion, nervousness;
• Bronchospasm and persistent runny nose;
• Arthrosis and osteoporosis – in elderly people;
• Excess body weight;
• Convulsive contractions in children and delays in psychomotor formation.

A deficiency of this substance in pregnant women can cause congenital abnormalities in the fetus, abnormal formation of limbs, fusion of joints and deformation of the skull.

Olive oil contains manganese

Are there any contraindications?

Manganese is undoubtedly important for the human body. However, there are situations when drugs containing it are unacceptable to use. This applies to people suffering from Parkinson's disease, as well as those working in production using manganese salts, for example in a steel mill or in the electrical industry.

One of the trace elements is manganese. In the human body, its role is enormous: it participates in many metabolic processes, hematopoiesis, promotes tissue growth, increases their tone, prevents the development of diabetes and thyroid diseases. However, both its excess and its deficiency have a negative effect.

Manganese as a microelement takes an active part in many processes occurring in our body. It ensures normal tissue respiration and is responsible for hematopoiesis, has a positive effect on the health of the reproductive organs and the functioning of our brain.

In the human body, this substance is found mainly in the heart, liver, kidneys, pancreas, and also in bone tissue. We can get it from food. To prevent a deficiency of this element, you need to know which foods contain manganese.

Beneficial properties of manganese

The human body contains from 10 to 30 grams of manganese. It is found in organs such as the pancreas, liver, and kidneys. The body's daily need for this microelement is 0.2–0.3 mg per day per 1 kg of body weight.

Manganese is involved in redox processes. In addition, it is necessary for the formation of connective and cartilage tissue and the normal functioning of the thyroid gland. It also ensures the functioning of the nervous system and brain, affects fat metabolism and sugar levels in human blood, and improves hair condition. This microelement has restorative properties and is part of antianemic drugs.

Manganese deficiency in the body can cause the development of diseases such as arthrosis and osteoporosis. If a child's body does not receive enough manganese, developmental delays occur. It should be noted that its excess in the body can negatively affect health. If the amount of manganese consumed is much higher than the daily requirement, the risk of developing anemia increases and the condition of the nervous system worsens.

There are also contraindications to the use of this microelement. For example, foods containing manganese should not be consumed by people who have Parkinson's disease. It can also be excluded from the diet if there is an individual intolerance.

Importance for a person

The functions of manganese for the body are as follows:

• regenerating;
• metabolic;
• strengthening;
• antioxidant;
• immunostimulating.

Thanks to the element, wounds heal quickly, and damaged tissues are quickly restored. Brain activity, memory, and concentration are significantly improved without mental overstrain. This element regulates the metabolism of glucose and cholesterol in the blood. Thus, many diseases associated with the functioning of the heart and blood vessels are prevented. It protects bones and improves their tissues just as well as calcium. Without manganese, it is impossible to restore damaged cartilage and their normal growth.

But this mineral takes care of the human nervous system most effectively.

For women, it helps relieve the unpleasant symptoms of premenstrual syndrome and menopause.

The element restores sleep, gives good mood and peace of mind. It shows excellent results in the treatment of schizophrenia, eliminating attacks of aggression and calming.

Manganese is important for the body during periods of exacerbation of respiratory diseases. With its help, the immune system gains the ability to resist viruses and infections. It also has a positive effect on the functioning of the digestive tract, which also affects the state of the immune system.

Without manganese, normal vitamin and insulin metabolism is impossible. This mineral can provide prevention of diseases of the endocrine system, in particular, dysfunction of the thyroid gland and diabetes. It is responsible for muscle tone and is able to restore lost sensitivity to the limbs.

Manganese is important for the body of both men and women. Doctors advise the latter to pay special attention to it during pregnancy, since this element ensures the proper formation and development of the fetus.

In addition, this substance normalizes ovarian function and helps get rid of infertility. And in men, with its help, sperm motility increases.

Methods for removing manganese from water

Manganese aeration

This method is very affordable and therefore the most common. Serious aeration of manganese is carried out, then filtration. First, free carbon dioxide is separated from water under vacuum, which increases the pH level to 8.0–8.5 units. After this, it’s the filter’s turn to work. It is used as a granular filler, for example, quartz sand.

However, this method is not suitable for all cases. It is not used if the permanganate oxidation of water is more than 9.5 mgO2/l. To use this method, the presence of divalent iron in the water is required, which, upon oxidation, turns into iron hydroxide. It, in turn, absorbs divalent manganese and oxidizes it. Another condition: compliance with a strict ratio between manganese and ferrous iron - seven to one. However, the last point can be artificially corrected by adding iron sulfate to the water.

Catalytic oxidation

Manganese tetravalent hydroxide (formed on the filter surface by the metering pump) oxidizes manganese divalent oxide. The resulting trivalent oxide is oxidized with the help of dissolved oxygen to a water-insoluble state.

Demanganation with potassium permanganate

Can be used to purify both underground and external waters. Potassium permanganate oxidizes manganese dissolved in water, turning it into an oxide, which is much less soluble in water. Manganese oxide, in turn, is a good catalyst for dissolving divalent manganese. To get rid of 1 mg of the latter, you need 1.92 mg of potassium permanganate. At this ratio, 97 percent of divalent manganese will be oxidized.

After this, the water must be filtered using a special coagulant, then additional sand filler is used. Sometimes ultrafiltration equipment is also used.

Introduction of oxidizing reagents

Various reagents are used to oxidize manganese in water. But mainly it is chlorine, its dioxide, sodium hypochlorite and ozone. It is very important to take into account the pH level of the water. If you add chlorine to water with a pH value of at least 8.0–8.5, you will have to wait about an hour and a half for a good effect. Sodium hypochlorite also acts for the same time. Often the treated water needs to be alkalized. This is done in cases where oxygen acts as an oxidizing agent and the pH of the water does not reach 7 units.

Calculations show that to convert divalent manganese into tetravalent manganese, 1.3 mg of reagent substance must be taken per mg of manganese. But this is just in theory; in practice, much more oxidizing agent is usually required.

Chlorine dioxide or ozone acts much faster when treating water - only about a quarter of an hour. True, only if the pH of the water is 6.5–7.0 units. According to stoichiometric calculations, 1 mg of divalent manganese will consume 1.35 mg of chlorine dioxide or 1.45 mg of ozone. But again, more ozone will be required than in theoretical calculations. This happens because during the ozonation process, manganese oxides decompose ozone.

In general, there are several reasons why more reagents are required than indicated in the calculations. The process of manganese oxidation in water is influenced by many factors. For example, this is the pH level of water, the presence of organic matter in it, and the duration of action of the reagents used. A lot depends on the equipment used for the process. Practice shows that potassium permanganate usually needs to be taken 1–6 times more, ozone – 1.5–5 times, and chlorine oxide may even need 1.5–10 times more.

Ion exchange

Ion exchange involves hydrogen or sodium cationization of water. To effectively remove manganese salts dissolved in water, it must be treated in two layers of ion-exchange material. For this, two resins are used: cation exchange with hydrogen ions H+ and anion exchange with hydroxyl ions OH-. They are used simultaneously and sequentially. This mixture of resins replaces water-soluble salts with hydroxide OH- and hydrogen ions H+. When these ions combine, the most common water molecules are obtained without the presence of salt in them.

At the moment, this method of removing manganese and iron impurities from water is the most promising. The main thing is to choose the right combination of ion exchange resins.

Distillation

This method is based on the conversion of water into steam and its subsequent concentration. Everyone has long known that the boiling point of water is 100 °C. But this does not mean that it will be the same for other substances. This method of purifying water from manganese is based on the difference in boiling temperatures. Pure water boils first and turns into steam. Other elements evaporate only after most of the water has boiled away. Thus, we obtain clean water, without impurities. The technology is simple and understandable to everyone, but very energy-consuming.

Where can I get it from?

Healthy plant foods can fully provide the body with this substance. Its main suppliers are legumes, grains, as well as fresh herbs, fruits, vegetables and berries. So, the main products containing manganese will be as follows:

• black currant, lemon, blueberry, plum, pineapple, grapes, bird cherry, raspberry, lingonberry, strawberry;
• rye, rice and wheat in the form of bran, buckwheat, oats, sprouted grains, millet;
• soybeans, peas, beans;
• tomatoes, beets, spinach, carrots, cucumbers, curly, white and cauliflower cabbage, radishes;
• parsley, dill.

Nuts, such as almonds, pecans, cashews, pistachios, peanuts, hazelnuts and walnuts, are also sources of manganese for the human body. A sufficient portion of this microelement is found in olive oil and pumpkin, chia, flax and sunflower seeds. Plus, this substance can be obtained from the most delicious and healthy beekeeping product - honey.

Foods rich in manganese

The most important source of manganese for humans is plant foods:

• wheat bran;
• nuts;
• oat groats;
• beans;
• peas;
• beet;
• spinach;
• tomatoes;
• blueberry;
• pineapples;
• mushrooms.

There is a lot of manganese in.

But the foods that an ordinary person consumes daily (milk, meat, fish, poultry, most cereals, pasta) contain very little of this microelement. Therefore, to maintain health and provide the body with manganese, you need to properly plan your diet, not limit yourself to your favorite foods, and try to eat fresh vegetables and fruits all year round.

Tables with the average manganese content per 100 g of each product can be found on the Internet. However, counting grams and milligrams can take a lot of time, so it is better to contact a specialist who will give nutritional recommendations taking into account all the characteristics of your health condition, and not just based on manganese deficiency.

Is there a daily intake?

Manganese is required for the adult human body in an amount of 2.5 to 6 mg per day. The dose is calculated based on body weight - for every kilogram of weight 0.2...0.3 mg of this substance. Children require a slightly smaller amount - 1-2 mg per day. But age and gender play a significant role:

• children from 5 to 7 years old – 0.08...0.1 mg/kg;
• children from 7 to 14 years old – at least 0.1 mg/kg;
• women – 2.5...5 mg per day;
• men - about 6 mg per day.

When including sources of manganese in your diet, it is advisable to also take into account your activity level. With constant physical activity, the human body will require a slightly larger portion of this microelement.

For better absorption, manganese requires zinc, and foods high in calcium, phosphorus and iron can complicate this process somewhat.

Interaction with other substances

Studies have shown that the body more intensively absorbs manganese from food in case of iron deficiency. Excess ferrum, on the contrary, prevents the absorption of Mn.

And magnesium also affects the intensity (slightly worsens) the absorption of manganese from food. But do not be alarmed, this remark only works if there is already an existing Mn deficiency.

It is almost impossible for a healthy person to be poisoned by manganese from food (the upper permissible level of consumption for adults is 11 mg per day). But in some people, an excess of the mineral is possible even without the use of pharmacological supplements. Since in some products the concentration of this microelement is quite high, and if there are problems with the digestive system, the adequacy of nutrient absorption is impaired. For example, if you eat foods that contain the maximum amount of manganese every day, you will likely exceed the recommended daily allowance slightly. Nutritionists have calculated: the most adequate daily dose of manganese: 2 mg per 2000 kilocalories.

Remember these rules, and then any food will not only be a joy, but also beneficial.

Manganese is a fairly common substance in nature. However, it can be found not in its pure form, but as part of some ore compounds. It is also a vital trace element for most plants and living organisms, including humans. Why does the human body need manganese? In what concentrations is it beneficial and in what concentrations is it harmful? What products contain it?

How to avoid shortages

Light salads from fresh vegetables with the addition of herbs, berry smoothies and fruit drinks, nuts and fruits during snacks - include these simple dishes in your daily diet, and manganese will be supplied in sufficient quantities. At the same time, you should always tune in to the positive, since increased psycho-emotional stress leads to intensive consumption of this element.

Review your diet - it is advisable to exclude alcohol from it, and replace coffee, strong tea and carbonated drinks with clean filtered water and freshly squeezed juices. Instead of canned foods, it is better to eat fresh or steamed ones.

Women should pay special attention to their health, since some diseases can also provoke manganese deficiency, in particular, ovarian dysfunction has this effect.

Manganese deficiency can be easily prevented by properly managing your time.

Work and rest should be alternated wisely - this will help avoid overwork, loss of concentration, deterioration of thinking and memory. Moderate physical activity will ensure normal muscle function and prevent movement disorders, which are also causes of manganese deficiency.

Micronutrient sources and requirements

The daily need for manganese is dictated by many criteria. The daily intake of microelements ranges from 0.07 to 9 mg, depending on age and health status. It is optimal to use natural sources. This eliminates an overdose of manganese, which is harmful to the body.

The trace element is found in water and food. Manganese deficiency can be cured by regular consumption of:

Meat and fish dishes practically do not contain useful microelements.

The need for water purification is dictated by weighty arguments. However, liberation from justifiably harmful substances leads to the disappearance of many useful microelements in the water. At the top of the list of substances that are important for the body, contained in drinking water, is manganese.

Water purification deprives a person of the opportunity to saturate the body with manganese in a natural and simple way.

A decrease in manganese concentration occurs due to diseases, prolonged exposure to stress, and nutritional deficiencies. Preferential consumption of high-calorie, fatty foods, carbonated drinks, large amounts of calcium, iron, vanadium, cesium and copper causes a decrease in the level of an important microelement. The process of balanced absorption of metal is negatively affected by the unreasonable use of diets and the abuse of medications containing vitamins, minerals and trace elements.

It is known that long-term use of drugs that lower blood pressure reduces the concentration of manganese in the body. Abuse of chocolate and cocoa increases the deficiency of the element.

How to avoid excess

There is no doubt that manganese is very important for our body, but it is advisable to control the proportion of its intake. When the daily portion of this mineral reaches 40 mg, it becomes toxic. However, it is impossible to obtain such an amount from food.

Only mineral compounds that enter the human body through the respiratory system exhibit toxicity. Their influence mainly affects the functioning of the central nervous, musculoskeletal and cardiovascular systems.

As you can see, the role of manganese for the body cannot be overestimated, but at the same time it is quite easy to ensure the optimal portion of its intake. Natural products that are accessible to everyone, as well as an active lifestyle and a favorite activity that does not take too much physical and mental strength, help with this.

Another essential mineral for the human body is manganese (Mn, Manganum).

Manganese is called a ferrous metal, although in fact it is a heavy white-silver metal. What is the role of this element for our human body?

Features of treatment

First aid and further treatment depend on the stage of manganese intoxication. For example, if we are talking about the first stage of the disease, then a positive result will occur after the person ceases contact with the harmful substance. The patient is also usually prescribed intravenous injections of vitamin B1 - this is the main antidote in the fight against poisoning, and thetacine-calcium droppers are prescribed.

In addition, at the initial stage, when problems with the central nervous system just begin, experts recommend the use of drugs that increase the level of performance of patients, improve sleep, and prevent the development of spasms and headaches.

At more serious stages of the disease, the treatment approach should be comprehensive. Another antidote, the use of which is advisable in treatment, is lactic acid. In addition, it is recommended to systematically consume fermented milk products - kefir (low-fat), yogurt, sour milk.

Manganese - benefits for the human body

This trace element is found in the liver, kidneys, bones, brain cells and pancreas. Accordingly, its presence or absence affects the activity of the entire organism.

Functions of manganese:

• Regulates blood sugar levels
• Promotes bone health
• Responsible for the activity of metabolic processes
• Takes part in the formation of connective tissues
• Strengthens arterial tissue
• Normalizes the functioning of the genital organs and thyroid gland
• Supports reproductive function in women
• Eases premenstrual syndrome
• Promotes the absorption of calcium and, E and group B, choline,
• Responsible for the formation of collagen
• Protects against free radicals, excess iron and fatty liver deposits
• Improves the functioning of the central nervous system
• Helps normalize weight by removing excess fat

Causes and symptoms of manganese deficiency

Stress is one of the main factors in high consumption of manganese. These factors include: abuse of alcohol and carbonated drinks, menopause, overdose of iron, calcium and copper, overeating chocolate and sweets, and lack of manganese in food.

Signs of manganese deficiency:

• anemia
• stunting
• problems with bone strength
• atrophy of the ovaries and testicles
• impairment of vision, hearing and memory
• chronic fatigue
• pigmentation and skin rash
• deterioration of immunity
• development of allergies
• early menopause

Causes and symptoms of manganese poisoning

You can get an overdose of this mineral mainly from water. If you have a poor filtration system and the water coming out of your tap is cloudy and contains sediment, then you definitely can’t drink such water. It is worth thinking about personal filters or purchased water if it is not possible to get clean water from natural sources.

Also, an excess of manganese can occur during “dirty” work, namely in ore mining areas, when working with cars, during electric welding and in ferroalloy production.

Signs of manganese overdose:

• weakness and dull (dull) headaches
• drowsiness
• loss of appetite
• lower back pain (liver enlarges)
• disruption of the central nervous system
• hallucinations
• slowness, lack of coordination of movements
• insomnia
• sexual dysfunction
• urinary disorder

Signs of manganese poisoning appear slowly. With proper treatment, they can be quickly neutralized.

Daily intake of manganese

The daily dose depends on age and lifestyle.

Formula for calculating dosage: 0.2-0.3 mg per 1 kg of body weight.

For example, for an adult the norm will be about 2.5-5 mg, for an infant - 1 mg, for children under 15 years old - 2 mg.

The maximum possible intake per day is 11 mg.

Other properties

For the bones. Studies show that a decrease in manganese in the body leads to deterioration of bone health. In particular, the bone matrix, formed from a complex of trace elements and minerals, changes. A deficiency of one of the nutrients leads to total modifications in its structure. Reducing the consumption of foods rich in manganese provokes bone loss.

For skin. Manganese is necessary for the production of the enzyme prolidase, which is responsible for the formation of collagen (a structural component of the skin). In addition, this antioxidant mineral protects the epidermis from the negative effects of free radicals and prevents the formation of cells that cause cancer. In addition, manganese protects against the negative effects of UV rays. Research shows that a deficiency of Mn products almost always manifests itself as a rash, which goes away after the mineral balance is restored.

To maintain sugar levels. Manganese is one of the microelements on which the adequacy of gluconeogenesis (the conversion of various biological substances into sugar) depends. Usually this process cannot occur without the participation of some, and they, in turn, require the presence of Mn in the body. Scientists do not undertake to state unequivocally that there is a relationship between the amount of this mineral in the body and the development of diabetes. But as a result of experiments, it was established that Mn deficiency leads to an increase in blood sugar.

Protection against free radicals. As already noted, manganese is a powerful antioxidant that protects the body from the negative effects of free radicals. People on a low-Mn diet often experience increased levels of free radicals, skin problems, and symptoms of asthma.

What foods contain manganese?

Manganese is found in both plant and animal foods. Here is a list of some food products from which you can get this element:

• cereals and cereals (buckwheat, millet, oatmeal, rye, rice, wheat)
• legumes (lentils, beans, peas)
• nuts (peanuts, walnuts, almonds, pistachios, hazelnuts)
• mushrooms (ceps, boletuses, chanterelles)
• vegetables and greens (lettuce, spinach, beet leaves, dill, garlic, carrots, parsley)
• berries and fruits (raspberries, apricots, blueberries, lingonberries, black currants, strawberries, pineapples, rose hips, cranberries)
• beef liver
• Brewer's yeast
• freshly brewed and
• bran (fiber)

It is advisable to consume plant-based fruits and vegetables fresh, without heat treatment.

The role of manganese in the human body

Functions of manganese:

• Helps normalize the functions of the central nervous system (CNS), participates in the production and formation of neurotransmitters.
• Accelerates the removal of toxins and free radicals from the body.
• Improves adrenal function, enhances the effect of insulin.
• It has a beneficial effect on cell membranes and improves their structure.
• Takes part in the synthesis of thyroxine (thyroid hormone).
• Affects the skeletal and muscular system: promotes the formation of muscle tissue, the proper development of bones and cartilage.
• Increases the absorption of glucose, regulates blood sugar levels.
• Participates in the process of fatty acid synthesis and lipid utilization. With a normal manganese content in the body, fats are used more fully.
• Protects the liver from cholesterol and subsequent fatty degeneration. Promotes the deposition of glycogen in liver cells.
• Improves the absorption of B vitamins, copper and choline.
• Affects reproductive function, maintains normal estrogen levels.
• Participates in the production of many enzymes.
• Helps maintain energy balance.
• Helps improve immunity, necessary for the production of interferon.
• Improves blood clotting.

Manganese is used in the treatment of diseases of the nervous system (Parkinson's, epilepsy, chronic fatigue). Preparations with manganese are prescribed to people with diseases of the joints, liver, thyroid gland, and reproductive system.

Excess manganese can be harmful. For example, in Chile, where there are many manganese deposits, workers are often diagnosed with a syndrome called “manganese madness.” Coordination of movements is impaired, anorexia, insomnia develops, hallucinations appear, complete damage to the central nervous system

Main sources of manganese

Animal sources:

• Meat (except pork).
• By-products (kidneys, liver).
• Cheese, milk, eggs, cottage cheese.
• Fish and seafood (crabs and crayfish).

It should be noted right away that manganese is contained in minimal quantities in animal products.

Plant sources (Table 1):

• Olive and linseed oil.
• Greens, white and cauliflower, cucumbers, radishes. As well as carrots, beets, broccoli, spinach, etc.
• Nuts (hazelnuts, walnuts, peanuts, pine, cashews, pistachios, etc.).
• Cereals: wheat, millet, oatmeal, rice and buckwheat.
• Legumes (soybeans, peas, beans, lentils).
• Fruits (lemon, grapes, apples, pineapple, apricot, cherries, etc.).
• Berries (lingonberries, rose hips, blueberries, bird cherry, currants, raspberries, strawberries).
• Cocoa beans, green tea.
• Mushrooms.

Table 1. Manganese content in products

From plant sources you can get 7-10 mg of manganese per day. It is enough to include vegetables and nuts in the menu. It is worth remembering that this element is best absorbed when paired with zinc.

It is more difficult to preserve manganese in food: it is destroyed during refining and heat treatment. It is recommended to consume more raw vegetables, fruits, nuts, and natural juices. Choose unprocessed cereals, gently process meat and fish (steamed or stewed). The daily requirement of manganese is given in table. 2.

A person needs increased dosages of manganese if:

• He suffers from diabetes or cardiovascular diseases.
• For nervous overload.
• With an unbalanced diet.
• If reproductive function is impaired.
• During physically demanding work or sports activities.
• In some cases during pregnancy.

Table 2. Daily intake of manganese.

Interaction with other substances

Interaction with other nutrients:

• Manganese improves the absorption of B vitamins, and.
• Works closely with copper, these are paired elements in our body.
• Phosphorus and calcium are considered stronger elements. They block the absorption of manganese.
• Manganese suppresses zinc and copper and may interfere with their absorption.
• With a lack of iron, the body absorbs manganese faster; excess iron blocks the absorption channels of the element.
• It is also undesirable to take magnesium-containing drugs simultaneously with manganese.
• Cesium, vanadium and some other compounds displace manganese from the body.

Manganese deficiency

Possible causes of manganese deficiency:

• Increased physical and sports activity.
• Unbalanced diet.
• Work in hazardous industries.
• Increased psycho-emotional stress.
• Violation of metabolic processes.
• Hormonal imbalance (ovarian dysfunction, menopause, etc.).
• Alcohol abuse.

Symptoms of manganese deficiency:

• Frequent depression, apathy, loss of strength.
• Deterioration of mental activity and memory.
• Loss of coordination of movements, cramps and spasms in the muscles.
• The first symptoms of osteoporosis or arthritis may begin to appear. The condition of the skin worsens (rashes appear, pigmentation is disrupted), hair and nails grow more slowly.
• Infertility develops because hormonal levels are disrupted.
• Premature aging.
• Children's development slows down.
• Immunity decreases, and there is a tendency to develop allergies.
• Increased risk of cancer.

First of all, you need to undergo a full examination and adjust your diet. Take manganese-containing medications only as directed by your doctor in the prescribed dosages. 40 mg of an element is a toxic dose. It can only be obtained through drug abuse or hazardous work. It is almost impossible to exceed the norm by consuming regular foods.

Excess manganese

Excess manganese is diagnosed in rare cases:

• If a person has worked in hazardous work for many years.
• His metabolic processes are disrupted.
• He abused medications containing manganese.

Symptoms of trace element excess:

• Weakness, tendency to depression.
• Memory impairment.
• Gait disturbance, muscle atrophy, movements become unnaturally slow and constrained.
• Parkinson's disease may develop.
• Manganoconiosis.
• Dysfunction of the respiratory system.
• Enlarged liver.
• Sexual impotence.

Preparations with manganese

In medical practice, the following forms of manganese are used: sulfate, gluconate and chloride (in tablet or capsule form), as well as potassium permanganate or the well-known “potassium permanganate”. It is used not only for poisoning, but also for treating wounds.

For magnesium deficiency, the following medications are prescribed:

• Biobalance of sea calcium. Contains calcium, manganese, copper, vitamin C and. The package contains 100 tablets of 600 mg.
• Turamine manganese. Available in capsules weighing 0.25 g. There are 90 pieces in a package. Contains manganese gluconate.
• StayHealthy. The package contains 90 tablets, weighing 0.43 g. The composition includes magnesium sulfate, a number of vitamins and microelements.
• Vitamin preparations. Manganese in a dosage of 2.5 mg is included in a number of vitamin supplements: Multi-Tabs, Vitrum, Kalcemin, Supradin, Oligovit, Complivit, etc.

Cocoa beans are an excellent source of manganese. However, they still have a lot of features that you obviously didn’t know about before (see video below).

In the human body, the content of manganese (manganese) is from 12 to 20 mg, the main areas of concentration are bones, liver, kidneys and heart.

Sources in food

Many healthy foods contain reserves of manganese. In particular, excellent sources of this trace element include grains, legumes, vegetables and fruits.

Most of them contain almost 100% daily value of Mn in just 1 serving. For example, 100 g of oatmeal contains within 96% of the daily value of manganese.

The mineral is preserved relatively well in food products. After cooking, most manganese remains in legumes (minor losses of the microelement are noted during heat treatment). A little more of the nutrient is lost in other vegetables when exposed to high temperatures. But, nevertheless, the level of losses can be easily reduced if you minimize food preparation time and contact with water. For example, if spinach is cooked briefly, manganese losses will be reduced by approximately 10 percent.

There are not so few sources of Mn among natural foods. Therefore, even with an acute deficiency of micronutrients, it is not difficult to create a menu of food rich in useful elements. Do you want to increase the concentration of a mineral in the body? Then the recommendations of nutritionists will help you choose the right products for your daily diet.

Sample menu

Breakfast. An excellent option for a morning meal is oatmeal with fresh raspberries. Both products contain high amounts of manganese.

Dinner. Preparing a hearty and tasty lunch rich in manganese is not a problem, since almost all vegetables contain this element. Green soup or beetroot soup (beets are the richest source of Mn) are suitable as the first hot dish. This nutrient is found in the ingredients of most soups: carrots, onions, garlic and others. For the second course, prepare rice (ideally brown) with beef and a salad of leafy vegetables with soy sauce as a side dish. Finish the meal with dessert - fresh strawberry or grape juice.

Dinner. To end the day, you can treat yourself to vitamin-rich spinach with buckwheat, or a vegetable or fruit salad. Before bed, drink a cup of mint or lemon balm tea.

Throughout the day, different types of nuts (almonds, hazelnuts, peanuts, pistachios, coconut), fruits and berries (figs, kiwi, bananas, pineapples and all tropical fruits, blackberries, strawberries) are suitable as healthy snacks.

Table of manganese content in food

The role of manganese in the human body:

1. Takes part in the production and exchange of neurotransmitters in the central nervous system, promotes its formation.
2. Strengthens the effect of insulin.
3. Fights free radicals, maintains the stability of the structure of cell membranes.
4. Promotes normal functioning of muscle tissue.
5. Takes part in the synthesis of the thyroid hormone - thyroxine.
6. Manganese is especially important during the growth of the body, ensuring the formation of normal bone structure, the development of connective tissue, and cartilage.
7. Involved in regulating blood sugar levels by increasing cell uptake of glucose.
8. Takes part in the synthesis of fatty acids, helps reduce lipid levels in the body, and enhances the process of fat utilization. With normal levels of manganese, the body utilizes fats more fully.
9. Prevents fatty liver degeneration, promotes glycogen deposition in the liver, cholesterol synthesis and maintaining a certain level in the blood.
10. Participates in coordinating the exchange of choline and copper.
11. Helps ensure full reproductive function by supporting the functioning of female sex hormones.
12. Takes part in enzymatic activity, helping to normalize energy balance.
13. Supports blood clotting factors.
14. Improves the functioning of the immune system: required for the synthesis of interferon.

Manganese - a trace element for health

Manganese (Mn, Manganese) is a microelement found in the bodies of all living beings. The main areas of its accumulation in humans are the heart muscle, bone tissue, kidneys and liver. This metal acts as a catalyst for chemical reactions. Although the concentration of the substance is very small - only 12-20 mg - it has a significant effect on the functioning of all systems and organs.

Manganese is not only found in living organisms. This metal is part of the earth's crust and is usually found in iron ore.

Functions of manganese in the body:

• takes part in the production and proper formation of cartilage and bone tissue;
• increases the absorption of iron in the gastrointestinal tract and its digestibility;
• participates in the production of cholesterol by the adrenal glands and its metabolism;
• increases copper absorption;
• regulates hematopoietic processes;
• regulates the action of biotin, choline, B vitamins, ascorbic acid;
• enhances gluconeogenesis - the conversion of proteins into glucose, participates in energy metabolism;
• enhances the synthesis of thyroid hormones - thyroxine and triiodothyronine;
• takes part in the production of neurotransmitters and controls the activity of the nervous system;
• strengthens cell membranes and fights the effects of free radicals;
• ensures the functioning of muscle tissue;
• regulates blood sugar levels, stimulates the absorption of glucose by cells;
• stimulates the production of beneficial fatty acids and fat utilization, reduces lipid levels in the body;
• prevents steatosis (fatty degeneration) of the liver;
• enhances fertility (ability to conceive) and reproductive functions in women;
• participates in the synthesis of interferon and strengthens the immune system;
• supports normal blood clotting.

For the control and maintenance of many vital functions, manganese is also called a manager microelement.

Lack of manganese in the body

Manganese deficiency is one of the common ones. Typically manganese deficiency

is caused by increased psycho-emotional stress as a result of intensive consumption of microelements to ensure the main neurochemical processes in the central nervous system.

The likelihood of manganese deficiency increases in people who abuse alcohol.

Manganese deficiency causes the following symptoms:

• fatigue, loss of strength, depression;
• deterioration in thinking, ability to make quick decisions, memory deterioration;
• impaired muscle contractility, spasms and convulsions, muscle pain, movement disorders;
• the likelihood of developing osteoporosis (calcium intake impairs the absorption of manganese and increases deficiency), rheumatoid arthritis, epilepsy, multiple sclerosis;
• skin pigmentation disorders, vitiligo, small scaly rash;
• slow hair and nail growth;
• development of infertility;
• disruption of the hormonal function of the ovaries, the onset of early menopause, accelerated aging process;
• disorders of the immune system, the occurrence of allergic reactions;
• increasing the likelihood of developing cancer;
• delayed development in children.

Causes of manganese deficiency in the body

:

• psycho-emotional stress on a person, in women also during and before menopause;
• increased toxic effects of cesium, vanadium, etc. through food, air, water, etc.;
• reduced consumption of foods rich in manganese (rough plant foods, greens) and increased intake of phosphates from canned food (sweet water, canned food, etc.).
• intensive removal of manganese under the influence of excessive amounts of iron, copper, calcium in the body;
• disorders of manganese metabolism in the body;
• manifestation of ovarian dysfunction in women.

Three stages of intoxication

In modern medicine, it is customary to distinguish three stages of manganese poisoning:

1. Stage of functional impairment. It is characterized by increased sweating, dizziness, memory problems, high fatigue, and loss of appetite. It is also possible to develop gastritis, an increase in the size of the thyroid gland, a decrease in potency in men and disruptions in the cycle in women.
2. If the symptoms of the first stage can be ignored by a person, then in the second stage serious changes occur in the central nervous system. It is characterized by quiet and slow speech, prolonged gaze at one point, changes in gait, and increased muscle tone.
3. The third stage is primarily noticeable by changes in speech, which becomes slurred, unclear, and slow. There may be disturbances in writing and movement in general. Patients are subject to frequent mood swings, nervous outbursts, accompanied by laughter, crying, screaming, etc. At this stage, noticeable mental degradation occurs. Such changes are most often irreversible.

Reasons for appearance

In terms of prevalence, the substance ranks 14th among other minerals in the well-known periodic table. It is found everywhere: in soil, liquids, animals and plants, and even the human body.

It is clear that often its content is in excess of the established norm. The excess in well water is explained by an excess of manganese in the soil. The microelement is systematically washed out of it, gets into the source and goes straight into the water supply system. But it is worth knowing that this is not the only way through which manganese salts appear in the home water supply. There are actually several explanations:

• ingress of biological decay products;
• discharge of waste from chemical and metallurgical industries into water bodies;
• the wastewater contains fertilizers used in agricultural activities;
• ceramic factories and other enterprises located near the source.

Filters for purifying water from manganese

In this case, choosing filters is not so easy. Here you should act according to the system. First, determine the composition of the water that needs to be purified from manganese. Secondly, identify the minimum requirements for water quality after filtration. Thirdly, when choosing a cleaning system you need to pay attention to the following points:

• What is the content of iron and manganese in water;
• To the pH level of the water;
• The amount of oxygen or carbon dioxide in water;
• Is there ammonia or hydrogen sulfide in the water?
• The characteristics of the water supply system are also important: its performance and water pressure.

After this, you can begin to select a filter material to purify water from manganese. There are several of them that are the most popular.

SUPERFEROX

SUPERFEROX filter material is designed to remove iron and manganese ions dissolved in water, as well as reduce the turbidity and color of water. The basis of the filter medium is a durable natural material “pink sand” with a catalytic film consisting of higher manganese oxides applied to its surface. The action of SUPERFEROX is based on 2 principles: sorption (due to the porous structure of the material) and catalytic oxidation. When filtering water, manganese oxides present in the catalytic film accelerate the process of oxidation of divalent iron to trivalent iron with the formation of the corresponding hydroxide. Due to the porosity of the material structure, the formation of ferric hydroxide occurs both on the surface of SUPERFEROX grains and inside its pores, which leads to an increase in dirt holding capacity and acceleration of the process of iron removal from water. The resulting iron hydroxide is capable of catalytically oxidizing divalent manganese to form practically insoluble hydroxides Mn(OH)3 and Mn(OH)4. When the filter resource is exhausted, in order to restore the properties of the filter medium, it is necessary to regenerate the installation with a reverse flow of original or purified water (more efficiently, with a water-air mixture).

Ferosoft B

The multicomponent ion exchange charge FeroSoft was created for a comprehensive solution to problems in water treatment systems. This load consists of several ion exchange resins of different granulometric compositions that make it possible to effectively remove hardness salts (Ca2+ and Mg2+), iron impurities (Fe3+ and Fe2+), manganese (Mn2+), and organic compounds from the source water. The load is designed to solve the most typical problems with drinking water, and is most suitable for use in water treatment systems of country houses and cottages.

Read material on the topic: How to choose a water filter for an apartment or private house