Manganese – a trace element that supports healthy bones and energy metabolism

Manganese was used by humans even before it was recognised as an element with nutritional benefits. As far back as ancient times, manganese compounds were used in glass production because they could influence its colour and transparency. Today, manganese is also discussed in the context of diet and nutritional status. It is not a nutrient that the body needs in large quantities, but it contributes to normal energy metabolism, helps maintain healthy bones and contributes to the normal formation of connective tissue.

1. Manganese and energy metabolism
2. Manganese and bones and connective tissue
3. Sources of manganese in the diet
4. Manganese in supplements

Manganese and energy metabolism

Manganese contributes to normal energy metabolism, i.e. the processes involved in the conversion of nutrients within the body. It does not act like caffeine and is not a substance that directly stimulates or rapidly reduces feelings of tiredness. Its role lies at the very foundation of the body’s functioning and involves participation in enzymatic reactions taking place within cells.

In the daily diet, manganese is present alongside other nutrients, so it is difficult to consider its effects in isolation from the broader spectrum of nutrients. Proper energy metabolism, which depends on manganese, is also controlled by other dietary factors, such as total calorie intake, protein, carbohydrates, fats, B vitamins and other minerals.

Manganese and bones and connective tissue

Manganese helps maintain healthy bones and contributes to the normal formation of connective tissue. These two areas are interlinked, as connective tissue forms the structural framework for many parts of the body, including bones, cartilage, ligaments, tendons and skin. It is worth noting, however, that manganese is not the sole factor determining the condition of the skeletal system. Proper bone maintenance also depends on the intake of calcium, vitamin D, protein, phosphorus, magnesium, zinc, vitamin K, physical activity, hormonal balance and general health.

Estimated manganese content in selected foods

Sources of manganese in the diet

In the diet, manganese is primarily found in plant-based foods. Higher amounts of this element are usually present in less refined cereal products, as well as in nuts and seeds. This is particularly important in the case of cereals, as some minerals may be lost during milling along with the outer layers of the grain that are removed. For this reason, wholemeal products, coarse groats and natural cereals can contribute more manganese to the diet than white bread, finely refined flours and products made from refined (cleaned) flour.

"White flour is merely a shadow of the grain it once was. By choosing wholemeal, you bring the full power of nature to the table, not just its calorific shell." Łukasz Domeracki – Dietitian

The European Food Safety Authority has set the adequate intake of manganese for adults at 3 mg per day. This amount can usually be achieved through a varied diet, without the need to focus on a single, single richest source. It is sufficient to include foods such as porridge, groats, wholemeal bread, nuts, seeds, pulses and cocoa in your diet on a regular basis. This ensures that manganese is consumed alongside other nutrients typically found in plant-based foods, including fibre, magnesium, zinc, copper and B vitamins.

Manganese in supplements

In dietary supplements, manganese is most commonly found in the form of capsules or tablets, usually as manganese gluconate, manganese citrate, manganese sulphate or an amino acid chelate. Manganese is also sometimes an ingredient in multi-ingredient preparations, such as multivitamin and mineral complexes, preparations designed to strengthen bones, or products containing minerals for physically active people. The dose per daily serving is often in the range of approximately 0.5–2 mg of manganese, although preparations containing higher amounts are also available on the market; therefore, their use should be based on an assessment that takes into account diet, other supplements and any medication.

Sources:

• Greger JL. Nutrition versus toxicology of manganese in humans: evaluation of potential biomarkers. Neurotoxicology. 1999;20(2-3):205-212.
• Freeland-Graves JH, Mousa TY, Kim S. International variability in diet and requirements of manganese: Causes and consequences. J Trace Elem Med Biol. 2016;38:24-32. doi:10.1016/j.jtemb.2016.05.004
• Palacios C. The role of nutrients in bone health, from A to Z. Crit Rev Food Sci Nutr. 2006;46(8):621-628. doi:10.1080/10408390500466174