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The Benefits of Manganese

author avatar Dr. Eric Berg 03/26/2024

Many people are unaware of manganese, but this essential trace mineral has many positive effects on our health.

Learn about the benefits manganese provides, like strengthening bones and fighting free radicals, as well as overcoming absorption challenges and dietary restrictions.

Impact of Maternal Manganese Deficiency

Navigating the path of motherhood can be a complex undertaking, with unique obstacles to overcome. One such challenge revolves around the essential nutrient - manganese. This trace mineral plays an indispensable role in maternal health during pregnancy.

Skeletal Deformations Due to Maternal Deficiency

When we think about bone health, calcium often takes center stage. But did you know that manganese also has a significant part to play? It's involved in protein formation, which contributes directly towards skeletal development.

A study published by The Journal of Nutrition suggests that severe maternal manganese deficiency could impair endochondral ossification, leading to shorter long bones. Inadequate intake may lead to abnormal growth or deformities within the fetus' skeletal structure.

Muscle Spasms Linked To Lack Of Manganese

Beyond structural concerns are functional ones as well, with muscle spasms being one notable example linked with low levels of this essential mineral.

Research from PubMed Central indicates that infants born underweight (often due to nutrient deficiencies) are more likely to experience neonatal tetany, characterized by increased nerve excitability resulting in spasmodic muscular contractions.

While multiple factors contribute to these outcomes, maintaining appropriate nutrients like manganese remains vital.

Ensuring adequate dietary sources before conception and throughout pregnancy is paramount, considering the fetal reducing potential risks associated with deficient states described above.

While food should always be prioritized over supplements where possible for superior absorption rates, there are circumstances where supplementation becomes necessary under medical supervision, especially among women at higher risk.

Remember to consult a healthcare provider to ensure you meet your nutritional requirements safely and appropriately.

Foods High In Manganese & Their Absorption Challenges

Identifying dietary sources of manganese is the initial step in increasing one's intake, but absorption challenges should also be considered. However, understanding the challenges associated with nutrient absorption also plays a crucial role.

Top Food Sources Rich In Manganese

Manganese isn't just a critical trace mineral, it's vital for your health.

Seafood such as mussels or clams contain high levels of manganese, with three ounces meeting two-thirds of your daily needs.

Limiting Factors Affecting Absorption

Navigating through potential hurdles on the path toward optimal nutrition involves knowing how different factors affect nutrient absorption. One such factor is phytic acid found in plant-based food items, which binds with minerals and inhibits their uptake by our bodies.

Dietary fiber might be great for digestion, but too much could interfere with absorbing nutrients like manganese because they bind within our digestive tract before complete absorption.

Moderation becomes key while consuming these otherwise healthy substances. Certain medications, especially antacids containing magnesium, may reduce the body's ability to absorb this critical element effectively, affecting overall intake.

Selection of keto-friendly foods

Keto-Friendly Foods With High Levels Of Manganese

Maintaining adequate manganese intake is essential when following a ketogenic diet. There's a multitude of keto-friendly foods that can help you maintain manganese levels.

Pumpkin Seeds And Their Nutrient Profile

Pumpkin seeds, or pepitas as they're also known, pack quite the nutritional punch - especially regarding manganese. Just one ounce provides nearly half of an adult's recommended dietary allowance.

This makes them ideal for those following a ketogenic lifestyle where keeping carb intake low is critical. Plus, their antioxidant properties work wonders in reducing inflammation and protecting against disease.

To stay true to your keto goals, ensure these seeds are raw or dry-roasted without added sugars or oils. They fit perfectly into salads, but snacking on them works too.

Sea Kelp As An Oceanic Source Of Manganese

Sea kelp has an impressive manganese content and is compatible with the restrictions imposed by a ketogenic diet plan.

This ocean plant has been part of traditional Asian cuisine due to its decadent array of nutrients. Dried, powdered sea kelp can easily be incorporated into various dishes such as soups and smoothies or used to season fish.

Note, though, that despite numerous benefits, excessive consumption could lead to iodine toxicity. Hence, moderation should be observed when incorporating sea kelp into diets.

Studies show that adequate amounts provide beneficial effects without leading to a higher risk of side effects associated with excess intake.

Toxicity From Overconsumption of Trace Minerals Like Manganese

Trace minerals like manganese are essential for our health, but what happens when we consume too much? The answer is toxicity. While it's vital to ensure an adequate intake of this nutrient, overconsumption can lead to serious side effects.

Risks Associated With Excessive Consumption

Manganese is crucial in several bodily functions, such as bone health and antioxidant defense. However, taking too much of this mineral can harm our health.

In addition, reproductive problems may arise from excess consumption of this trace mineral. Both men and women could face fertility issues if their blood levels show higher than average traces of manganese.

Importance of Moderation for Optimal Health

The potential risks associated with overconsumption highlight the importance of moderation when taking supplements or dietary sources rich in manganese.

A healthy person typically requires only small doses daily - about 1.8 mg for women and 2.3 mg for men, according to the recommended dietary allowance.

Maintaining a proper diet of meats, vegetables, nuts, and seeds can provide not only manganese but other essential nutrients; consulting with a healthcare provider before beginning any supplement regimen is recommended for safe dosage.

It is also advisable to consult a healthcare provider before starting any supplement regimen to ensure a safe and appropriate dosage.

Different types of salt

Sea Salts and Manganese

Sea salts contain naturally occurring manganese, an essential trace mineral crucial in various bodily functions. Manganese supports bone health, promotes metabolism, and acts as an antioxidant to protect cells from oxidative stress.

Therefore, incorporating sea salt into the diet can effectively obtain this vital nutrient and support overall well-being.

When comparing sea salts with Himalayan pink salt, one notable difference lies in their mineral composition. Both salts contain essential minerals like sodium, potassium, and magnesium, crucial for maintaining electrolyte balance and supporting various bodily functions.

However, Himalayan pink salt is favored for its higher mineral content, including beneficial trace minerals like manganese and iron, giving it a distinctive pink hue.

On the other hand, sea salt, sourced from evaporated seawater, also offers a rich mineral profile, albeit with slightly lower levels of certain trace minerals. Both salts are excellent choices for seasoning and cooking, providing flavor and essential nutrients.

Choosing between sea salt and Himalayan pink salt may come from personal preference and individual nutritional needs. Including various salt types in the diet can ensure a well-rounded intake of minerals and support optimal health.


Manganese is a vital trace mineral with numerous health benefits, from supporting bone strength to acting as an antioxidant.

Overcoming absorption challenges and dietary restrictions may be necessary to ensure adequate intake, especially during pregnancy or on specific diets like keto. Incorporating foods rich in manganese, such as seafood and pumpkin seeds, or using sea salt can help support overall health.

However, moderation is key to avoiding potential risks of toxicity. Consulting with a healthcare provider and maintaining a balanced diet are essential for safely reaping the benefits of manganese.

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