Manganese is behind many top functions in our body, and it does this in two ways:

First, manganese is part of various enzymes, including: manganese superoxide, which protects our cell mitochondria from oxidation; arginase, which forms urea, the major component in our urine, and pyruvate carboxylase, which activates carbohydrate synthesis.

Secondly, manganese activates enzymes in our body. By doing this, it supports our reproduction, helps reduce premenstrual syndrome (PMS) symptoms and menstrual pain, supports our immune system; supports bone formation; works with vitamin K to aid in blood clotting, and helps with the metabolism of amino acids, cholesterol, glucose, and carbohydrates.

Deficiency is rare, but when it happens it can lead to bone demineralization, poor growth in children, altered mood, and increased premenstrual pain. It can also lead to abnormal glucose intolerance.

Toxicity, is not common through dietary sources because our body can regulate absorption. However, some supplements may have very high amounts that could lead to toxicity. Mild cases result in tremors, muscle spasms, hearing loss, and feeling unsteady. Severe toxicity could result in neuromotor impairments like those associated with Parkinson’s disease. Severe toxicity is typically caused by contaminated water or in mining and welding jobs due to exposure.

Getting manganese through dietary sources is very easy. Scroll down to discover more key whole-foods, plant-based sources of manganese. Try our personalized calculator to see how much manganese you and your family should get every day. Check out some interesting facts and our quick comparison between plant-based, supplements, and animal-based sources.