Manganese & Bone Health

When you think of the nutrients involved in bone health, calcium and vitamin D may be the first that come to mind. Manganese also plays a role in your bone health, and supplemental manganese may offer additional protection against osteoporosis. Research suggests that taking a calcium supplement with manganese may be more effective at reducing bone loss than taking a calcium supplement alone. Because this trace element can be toxic at high levels, consult your health care provider before taking manganese in supplement form.

Function

Abundant in dietary sources such as nuts, grains, beans and leafy vegetables, manganese assists enzymes in producing compounds that contribute to bone formation. These protein-polysaccharide compounds, called proteoglycans, add to the structure of the bone matrix and are essential for maintaining strong, solid bones.

Significance

Although the relationship between manganese deficiency and bone formation hasn't been confirmed in humans, a lack of manganese causes abnormal bone development in animal species, notes the Linus Pauling Institute. A study of postmenopausal women with osteoporosis published in the "Journal of the American College of Nutrition" showed that a supplement combining calcium, copper, manganese and zinc was more effective at reducing spinal bone loss than a supplement that contained only calcium. The specific role of manganese in preventing bone loss was not confirmed by this study. However, researchers concluded that each of these trace minerals was necessary for maintaining bone density.

Recommendations

The adequate intake of manganese for adults over age 19 is 2.3 mg per day for men and 1.8 mg per day for women. Because of the severity of the neurological effects of manganese toxicity, the Institute of Medicine also established a tolerable upper limit of 11 mg per day for adults over age 19. The Linus Pauling Institute advises that you should not take more than 2mg of manganese per day in supplement form.

Sources

If you eat a balanced diet that includes a variety of fruits, vegetables, nuts, beans and whole grains, you probably meet or exceed your requirement of manganese in the foods that you eat. Whole wheat, sweet potatoes, raisins, pinto and navy beans, pineapple, almonds, spinach and brown rice are rich in manganese. Green or black tea also offer this trace element. To improve bone health and prevent osteoporosis, your health care provider may recommend that you take manganese supplements in conjunction with calcium if you aren't getting enough manganese in your diet.

Precautions

Consuming high levels of manganese in drinking water or supplements may cause neurological symptoms such as tremors, altered gait and cognitive changes. Manganese toxicity from dietary sources has not been reported, according to MayoClinic.com. If you have a history of liver disease, your body may not be able to eliminate excess manganese, which may lead to manganese toxicity. Consult your health-care provider before taking supplemental manganese.