The biological functions of manganese
Manganese primarily functions in the body as a cofactor for various enzyme systems. This means that many biochemical reactions simply cannot proceed optimally without the presence of this trace element .
Support of bone tissue and cartilage
One of manganese's most prominent roles is in the formation of bones and connective tissue. It contributes to the normal formation of connective tissue and is essential for the synthesis of proteoglycans, the building blocks that give structure to cartilage and bones. . It thus plays a complementary role to calcium and magnesium in maintaining a strong skeleton.
Energy metabolism and metabolism
Manganese makes an important contribution to energy-yielding metabolism It is involved in the metabolism of carbohydrates, fats, and proteins. By activating specific enzymes, manganese helps the body release energy from food, which is essential for daily vitality.
Protection against oxidative stress
In the mitochondria, the energy factories of our cells, manganese plays a key role as part of the enzyme manganese superoxide dismutase (MnSOD). This enzyme acts as a powerful antioxidant that helps protect cells from oxidative damage caused by free radicals .
Manganese in Food: Where is it found?
A varied diet is the foundation for adequate manganese status. Manganese is mainly found in plant products.
Animal sources generally contain lower concentrations of manganese. The absorption of manganese from food is closely regulated by the body; with low intake, absorption efficiency increases, while with excess, biliary excretion increases .
Some excellent resources include:
- Whole grain products: Such as oatmeal, brown rice and whole wheat bread .
- Nuts and seeds: Particularly hazelnuts, pecans and pumpkin seeds .
- Legumes: Chickpeas, lentils and soybeans .
- Leafy vegetables: Such as spinach.
- Beverages: Tea is a well-known source of manganese .
Manganese vs. Magnesium: The Difference
Although the names sound similar, manganese and magnesium have different functions in the body. While magnesium is known for its role in muscle function and the nervous system, manganese focuses more specifically on the enzymatic processes surrounding connective tissue formation and the protection of mitochondrial structures They often cooperate in biochemical pathways, but cannot replace each other.
The need for manganese
An adequate intake (AI) of approximately 3 mg per day is recommended for adults In specific situations, such as an increased need for connective tissue support or a limited diet, a targeted supplement may be desirable. It is important that intake remains within safe limits, as the body strives for a subtle balance in manganese status.
Summary
Manganese is an essential trace element that contributes to the protection of cells from oxidative damage, the normal formation of connective tissue, and the maintenance of strong bones. Its role in energy metabolism supports overall vitality. Although manganese is widely available in plant foods, a conscious intake remains crucial for supporting these vital bodily processes.
Frequently Asked Questions (FAQ)
What are the symptoms of manganese deficiency? Although clinical deficiency is rare with a normal diet, suboptimal levels can affect connective tissue quality and bone metabolism.
Can I get too much manganese? The body regulates the manganese balance very efficiently. Most healthy adults can safely tolerate up to 11 mg per day without adverse effects .
Why is manganese often found in bone supplements? Manganese directly contributes to the formation of bones and cartilage by activating enzymes necessary for the construction of the bone matrix .
Is manganese also important for athletes? Because of its role in energy metabolism and its support of connective tissue (tendons and ligaments), manganese is a relevant nutrient for those who are physically active.
