Manganese deficiency: the most effective dietary supplements

Manganese is an essential trace element, less well known than vitamins or minerals like iron or calcium, but just as indispensable 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 allows the cell to protect itself against free radicals. This antioxidant role is particularly important for cell health, especially in organs with high energy demands such as the brain and the heart.

Dietary sources of manganese

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

Symptoms and consequences of manganese deficiency

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

Supplementation and therapeutic uses

Because of its many physiological roles, manganese is sometimes used in the prevention and treatment of various conditions. For example, it is often included in formulations intended to support 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 people with deficiencies or increased manganese needs, supplementation can be beneficial. Recommended supplementation doses generally range from 0.2 to 2 mg per day, depending on individual needs and health conditions.