Also known as: Mn
Manganese is an essential trace mineral that serves as a cofactor for enzymes involved in bone formation, antioxidant defense, and carbohydrate metabolism. It is a key component of manganese superoxide dismutase (MnSOD), the primary mitochondrial antioxidant enzyme.
Manganese is a trace mineral concentrated primarily in bones, liver, kidneys, and pancreas. It is essential for the activity of several enzymes, including arginase (urea cycle), glutamine synthetase (brain ammonia metabolism), pyruvate carboxylase (gluconeogenesis), and most notably manganese superoxide dismutase (MnSOD), which protects mitochondria from oxidative damage. Manganese also activates glycosyltransferases necessary for the synthesis of proteoglycans required for healthy cartilage and bone. Deficiency is rare in humans due to widespread availability in plant foods, but can manifest as impaired growth, skeletal abnormalities, and altered carbohydrate metabolism. The adequate intake for adults is 1.8–2.3 mg/day. Manganese toxicity (manganism) is a greater clinical concern than deficiency, occurring primarily through occupational inhalation exposure rather than dietary intake.
Manganese is required for the synthesis of glycosaminoglycans in cartilage and bone matrix. Combined supplementation with calcium, zinc, and copper has shown benefits for bone mineral density in postmenopausal women.
MnSOD is the primary defense against superoxide radicals in mitochondria, where most cellular reactive oxygen species are generated during energy production.
With a meal
The adequate intake is 1.8 mg (women) to 2.3 mg (men) daily. The tolerable upper intake level is 11 mg/day. Most people meet requirements through diet.
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