An essential ally for health and athletic performance

Did you know that manganese, an often overlooked trace element, plays a crucial role in our bodies? In fact, it participates in many chemical and biochemical reactions that are essential for health. In this article, I will reveal the secrets of manganese, its health benefits, its role in the human body, and how to effectively incorporate it into your diet.

What is manganese?

An essential trace element

Manganese (Mn) is Trace elements Essential for the proper functioning of our bodies. It is found in very small amounts in the body (about 20 mg), but it is essential for our health.

Health benefits of manganese

The role of manganese in the human body

Manganese is involved in many vital functions in the body. He is particularly involved in Energy metabolismHormone production, protein synthesis, and protection from free radicals. In addition, it is an important cofactor for many enzymes necessary for our metabolism.

Here are the six main functions of manganese in the body:

1. Enzyme activation Manganese is an essential cofactor for many important enzymes, including enzymes involved in nutrient metabolism, energy production, DNA repair, and free radical detoxification.
2. Bone and cartilage health Manganese is necessary for the formation and maintenance of bones and cartilage. It is involved in the production of proteoglycans, which are proteins that help maintain the structure of cartilage.
3. Production of hormones and neurotransmitters Manganese is necessary for the production of some hormones, such as thyroid hormones, and neurotransmitters, such as dopamine and serotonin, which are necessary for the proper functioning of the central nervous system.
4. immune system Manganese plays a role in the functioning of the immune system by supporting the production of cytokines and proteins involved in communication between immune cells and regulating inflammation.
5. Healthy skin and mucous membranes Manganese is essential for the production of collagen, an essential protein for healthy skin and mucous membranes. Collagen helps maintain the elasticity and strength of skin and connective tissue.
6. Reproductive Health Manganese is involved in the production and regulation of sex hormones, which is essential for reproductive health in men and women.

Prevention of some diseases

Thanks to its role in protecting against free radicals, manganese is a powerful antioxidant. Therefore, it can contribute to the prevention of some diseases, such as cardiovascular disease and certain types of cancer.

Here are the ten health benefits of manganese:

1. Improve bone health Manganese works synergistically with other nutrients such as calcium, vitamin D, and magnesium to strengthen bones and prevent osteoporosis.
2. Antioxidant properties Manganese acts as a powerful antioxidant, protecting cells from damage caused by free radicals, which may reduce the risk of diseases such as cardiovascular disease and certain types of cancer.
3. Reducing inflammation : In combination with glucosamine and chondroitin, manganese can help reduce inflammation, and is especially beneficial for people with osteoarthritis or other joint conditions.⁽¹⁾
4. Regulating blood sugar Manganese plays an important role in regulating blood sugar by aiding in insulin production and enhancing insulin sensitivity⁽²⁾.
5. Reduction in epileptic seizures Studies have shown that manganese may help reduce the incidence of epileptic seizures by stabilizing levels of neurotransmitters in the brain.⁽³⁾.
6. Nutrient metabolism Manganese is necessary for the metabolism of carbohydrates, fats and proteins, and contributes to the production of energy in the body.
7. Reducing menstrual symptoms In combination with calcium, manganese can help relieve some PMS symptoms, such as mood swings, pain, and cramps.
8. Protect the brain and improve its functions Manganese protects brain cells from free radicals and participates in the production of neurotransmitters, thus improving cognitive functions and memory.
9. Thyroid health Manganese is necessary for the production of thyroid hormones and contributes to the proper functioning of the thyroid gland.
10. wound healing Manganese plays an important role in the production of collagen, which is an essential element for wound healing and skin health.

Which manganese to buy?

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Food sources of manganese

Foods rich in manganese

Manganese is mainly found in plant foods. Here are some sources of manganese that you can include in your diet:

• Whole grains: whole rice, quinoa, oats;
• Legumes: lentils, chickpeas, and beans;
• Dried fruits: walnuts, almonds, hazelnuts;
• Seeds: sunflower, flax, chia seeds;
• Fruits: pineapple, raspberries, raspberries.
• Vegetables: spinach, beets, cabbage.

Foods rich in manganese

Manganese deficiency and toxicity

Signs of manganese deficiency

Manganese deficiency is rare, but it can lead to health problems such as:

• muscle weakness;
• Disorders of carbohydrate and fat metabolism.
• Fertility problems.
• Bone disorders.

Dangers of excess manganese

Excess manganese, although rare, can pose a risk to your health. It can cause neurological disorders, liver problems, and hormonal imbalances. Therefore, it is important to respect recommendations regarding manganese intake.

Manganese needs of athletes

Dosage and supplements

The recommended daily intake of manganese varies depending on age, gender, and the specific needs of each individual. Athletes may have increased manganese needs due to the intense demands on their energy metabolism.

Manganese supplements should be considered with caution and only on medical advice. The appropriate dose and Bioavailability Optimal absorption is essential to ensure effective manganese absorption.

Benefits of manganese for athletes

Manganese can help improve athletic performance by supporting energy metabolism and participating in protecting cells from oxidative stress resulting from physical exercise.

Your frequently asked questions

What to remember

In summary, manganese is an essential mineral that plays a critical role in many biological processes, including nutrient metabolism, bone health, hormonal regulation, and nervous system function. It is important to consume enough manganese in the diet to ensure these processes function properly and maintain optimal health.