Manganese

What is manganese?

Manganese is a trace element necessary to the body, whose situation is relatively close to that of copper: basically an antioxidant, it can become a pro-oxidant when present in excess in the body.

What is its function and what are its benefits?

Manganese possesses an antioxidant effect, since it acts as a cofactor in many enzymatic reactions that protect cells from free radical attacks. Your body also needs manganese to make energy and for strong bones, reproduction, blood clotting, and a healthy immune system.

However, as with iron and copper, it can have a pro-oxidant effect if there is an excess in the body.

Moreover, manganese participates in the synthesis of vitamins E and B1, and is involved in a number of metabolic functions, such as the metabolism of lipids or glucose.

Where to find it?

Manganese is found in clams, oysters, mussels, whole grains, nuts, legumes, quinoa, parsnips, spinach, eggplant, raw leeks, zucchini, green beans, tea, certain fruits (blueberries, blackberries, pineapple, etc.) and many spices, such as black pepper.

Deficiency and excess

The situation is more or less the same as for copper: a significant manganese deficiency would lead to an increase in oxidative stress by free radicals; but conversely, an excess of manganese can also lead to an increase in oxidative stress.

However, here again, situations of deficiency or deficit appear to be rare nowadays, and consequently, manganese supplementation should only be undertaken after consulting a doctor.