Manganese Deficiency: Most Effective Supplements

Manganese is an essential trace element, less known than vitamins or minerals like iron or calcium, but just as crucial for the proper functioning of the body. Manganese is a key cofactor in many enzymatic reactions for the metabolism of carbohydrates, lipids, and proteins. It is also involved in bone formation, blood clotting, and the regulation of the immune response. Manganese is an integral part of three enzymes, including superoxide dismutase, which helps protect cells against free radicals. This antioxidant role is particularly important for the health of cells, especially in high-energy-demand organs like the brain and heart.

Dietary Sources of Manganese

Manganese is found in a wide variety of foods, mainly of plant origin. The best dietary sources include whole grains, nuts, legumes, leafy green vegetables, tea, fruits like pineapples and bananas, as well as certain vegetables like celery. Animal products, like eggs, also contain manganese, although in smaller amounts. It is important to note that the absorption of manganese can be inhibited by high levels of iron in the diet. This antagonistic phenomenon between manganese and iron can alter the body's efficiency in absorbing manganese.

Symptoms and Consequences of Manganese Deficiency

Although manganese deficiency is rare, it can have noticeable effects on health. The most frequently associated symptoms of manganese deficiency include dizziness, hearing problems, and osteoarticular disorders. Indeed, manganese plays a significant role in the formation of the bone matrix and cartilage, and a deficiency can lead to bone malformations and delayed growth. On a metabolic level, manganese deficiency can disrupt glucose metabolism, leading to abnormal blood sugar fluctuations. Additionally, a deficiency can affect cholesterol synthesis, potentially increasing the risk of cardiovascular diseases. Furthermore, manganese is necessary for normal antibody production. A deficiency may therefore weaken the immune system, making the body more susceptible to infections and diseases.

Supplementation and Therapeutic Uses

Due to its numerous physiological roles, manganese is sometimes used in the prevention and treatment of various pathologies. For instance, it is often included in formulations aimed at supporting bone health, particularly in the prevention of osteoporosis. Manganese is also used to modulate allergic responses in conditions such as asthma, eczema, and allergic rhinitis. For individuals suffering from deficiencies or increased manganese requirements, supplementation can be beneficial. Recommended doses for supplementation generally range from 0.2 to 2 mg per day, depending on individual needs and health conditions.