Manganese represents one of many essential minerals needed in small amounts in your daily diet. It helps to manufacture enzymes that play a role in the process of metabolism and it supports the immune system. In females, manganese may protect against osteoporosis after menopause and it may play a role in reducing symptoms of premenstrual syndrome. However, as of date of publication, research is ongoing to determine the specific benefit of increased dietary intake of manganese in females.
About Manganese
Manganese resides primarily in the skeleton, liver, kidneys and pancreas. It aids in the formation of connective tissue, bone and sex hormones but also has a part in metabolizing nutrients from food. The antioxidant enzyme superoxide dismutase contains manganese, and helps in fighting harmful molecules that can damage your cells. Manganese deficiency can result in poor bone formation, infertility and weakness. However, deficiency of manganese is rare. Manganese toxicity is a greater risk because it can result in severe neurological damage.
Premenstrual Syndrome Symptoms
Premenstrual syndrome, or PMS, refers to the cluster of symptoms a woman experiences during the luteal phase of her menstrual cycle. Moodiness, irritability, abdominal bloating, breast tenderness, fatigue, anger or depression are associated with PMS during the week before menstruation. According to a 2000 article published in the "Journal of the American College of Nutrition," nearly 80 percent of women experience PMS regularly during the reproductive years. The article discusses the efficacy of common supplements used by women to reduce PMS symptoms. Low levels of manganese in the diet is reasonably suspected to play a role in PMS, yet that role in not fully understood, notes Adrianne Bendich, the author of the study.
Bone Health
Osteoporosis refers to the thinning of bone tissue and loss of mass over time. It occurs more commonly in post-menopausal women, although men are also at risk. Manganese is prominent in bone and although the mineral might not prevent osteoporosis, getting adequate intake in your diet may reduce spinal bone loss. According to the Linus Pauling Institute, on average, women with diagnosed osteoporosis have decreased serum levels of manganese, which indicates a link between the mineral and bone health.
Daily Intake, Sources and Considerations
Adult women are recommended to get 1.8 milligrams of manganese per day. If you are pregnant or lactating the daily adequate intake increases to 2.0 to 2.6 milligrams. Women using manganese to aid with PMS might benefit from a daily intake of 5.6 milligrams from food sources, notes Penn State Hershey. However, the daily upper intake to prevent toxicity should remain under 11 milligrams. Manganese-rich foods include nuts, whole grains like brown rice or wheat bread, spinach, sweet potatoes, pineapples and beans. Manganese supplements are not recommended and should be discussed with your physician.
References
- Linus Pauling Institute; Manganese; Jane Higdon, Ph.D.; August 2001
- "Journal of the American College of Nutrition"; The Potential for Dietary Supplements to Reduce Premenstrual Syndrome (PMS) Symptoms; Adrianne Bendich, Ph.D.; February 2000
- Penn State Hershey: Manganese
- "Journal of Nutrition"; Dietary Manganese Intake and Type of Lipid Do Not Affect Clinical or Neuropsychological Measures in Healthy Young Women"; John W. Finley, et al.; September 2003
Member Comments