Manganese Health Benefits
Manganese health benefits include support of brain function, production of sperm and sex hormones, enhanced libido, and maintenance of sexual health. This essential trace mineral is especially critical in supporting cognitive facilities and functions, including nerve activities, emotional stabilities, and retaining memories.
Manganese also is called into play to enhance the immune system, aid digestion, support bone health, and help combat free radicals. These manganese health benefits are fairly impressive for a mineral that is found in tiny amounts mainly in the bones, kidneys, liver, and pancreas.
A deficiency of manganese may lead to impotence, low sex drive, a low sperm count, and thus contribute to infertility. Therefore it is important to maintain adequate levels of this important mineral.
The Health and Nutrition Examination Survey notes that as many as 30 percent of Americans do not get the recommended daily amount of manganese in their diet, while other experts say the figure is closer to 37 percent. The main sources of dietary manganese are whole grains and whole grain products, such as wheat breads and pastas. Other sources of manganese include raw nuts, leafy green vegetables, avocados, carrots, pineapple, and eggs.
While getting enough manganese is important for health, getting too much can be detrimental. A diet abnormally high in manganese can result in elevated levels of the trace mineral in the body tissues. This can lead to neurological disorders similar to Parkinson’s disease. Abnormally high levels of manganese in young children can cause problems with their cognitive development.
How To Take Manganese
The recommended daily allowance of manganese for adult males is 2.3 mg. Most people don’t need to supplement with manganese. However, supplements are available in a variety of forms, including manganese salts (sulfate and gluconate) and manganese chelates (aspartate, picolinate, malate, and others).
Manganese supplements can be taken as tablets or capsules, usually combined with other nutrients in a multivitamin/mineral.
University of Maryland Medical Center: http://www.umm.edu/altmed/articles/manganese-000314.htm