Manganese deficiency - symptoms, causes and treatment

What is manganese deficiency and how much manganese do you need every day?

Manganese deficiency is a condition in which the body does not receive manganese manganese. Manganese is a vital nutrientthat is indispensable for many physiological processes in the organism. It plays a central role in the activation of various enzymes, which are involved in the synthesis of neurotransmitters, carbohydrate metabolism, wound healing and bone mineralization.

The recommended daily supply of manganese varies depending on age and gender. According to the German Nutrition Society (DGE), the recommendation for adults is 2.0 to 5.0 mg per day. Pregnant and breastfeeding women have a slightly increased need of up to 6.0 mg a day. For children and adolescents, age -dependent guidelines apply between 1.0 and 3.5 mg per day.

Manganese deficiency symptoms

A lack of manganese can be felt by various symptoms that are often unspecific and can easily be confused with other diseases. The possible signs of a manganese lack are:

• Fatigue and exhaustion: Due to the participation of manganese in energy production in mitochondria, a deficiency can lead to chronic fatigue.
• Mood fluctuations and depressive moods: Manganese is essential for the synthesis of neurotransmitters such as dopamine and serotonin. A deficit can negatively influence the mood.
• Disruptions of glucosemetabolism: Manganese activates enzymes that regulate the blood sugar level. In the event of deficiency, glucose tolerance may be impaired.
• Increased susceptibility to infections: Manganese is involved in the function of the immune system. Inadequate care can weaken the immune system.
• Delayed wound healing: Manganese promotes collagen synthesis and the formation of new connective tissue. In the event of deficiency, wound healing can be impaired.
• Skin problems and brittle nails: Manganese is important for the integrity of skin, hair and nails. A deficiency can lead to skin irritation and brittle nails.

Causes of manganese deficiency

A manganese deficiency can have different causes. The most common reasons include:

• One -sided or poor nutrition: A diet that is poor in manganese foods can lead to a deficit in the long run. Strictly vegan diets without sufficient supplementation are particularly critical.
• Malabsorption: Certain bowel diseases such as celiac disease, chronic inflammatory bowel diseases (CED) or short-intestive syndrome can affect the absorption of manganese in the small intestine.
• Increased need: In phases increased, such as during pregnancy, lactation or in intensive competitive sport, there may be a relative manganese deficiency.
• Interactions with other nutrients: An excess of iron, copper or calcium in food can inhibit the absorption of manganese in the intestine.
• Genetic factors: Rare genetic disorders such as hypomanganaemia can lead to reduced manganese recording or increased manganese loss.

Manganese effect

Manganium has a variety of effects in the body that are of crucial importance for maintaining health:

• Activation of enzymes: Manane acts as a cofactor for over 100 different enzymes that are involved in numerous metabolic processes. These include, among other things, the superoxide dismutase (SOD), which protects against oxidative stress, as well as enzymes of the energy metabolism and neurotransmitter synthesis.
• Bone metabolism: Manganese is essential for the formation and mineralization of the bone matrix. It activates the glycosyl transferases, which are responsible for the synthesis of prototoglycans in the cartilage tissue.
• Wound healing and connective tissue formation: Manganese promotes collagen synthesis and the networking of collagen fibers. This supports wound healing and regeneration of skin and connective tissue.
• Immune function: Manganese is involved in activating immune cells such as macrophages and lymphocytes. It promotes the production of cytokines and antibodies and thus strengthens the body's defense.
• reproduction: Manganese plays an important role in the development and function of the reproductive organs. It influences spermatogenesis and ovarian function and is essential for normal fertility.
• Nervous system: Manganese is involved in the synthesis and the breakdown of neurotransmitters such as dopamine and glutamate. It modulates neural excitability and is important for the normal function of the central and peripheral nervous system.

Manganese in food

Vegan manganese sources (per 100 g)

1. Wheat germ: 20 mg
2. Wheat bran: 17.4 mg
3. Mango (dried): 10 mg
4. Pine nuts: 8.8 mg
5. Hemp seeds: 7.6 mg
6. People: 6.7 mg
7. Hazelnuts: 6.2 mg
8. Oat bran: 5.7 mg
9. Pumpkin seeds: 4.5 mg
10. Pecans: 4.5 mg

Animal manganese sources (per 100 g)

1. Mussels (cooked): 6.8 mg
2. Oysters (cooked): 1.2 mg
3. Glass pike (cooked): 1 mg
4. Mussels (cooked): 1 mg
5. Salami: 0.9 mg
6. Stint (cooked): 0.9 mg
7. Wellhorn snail (cooked): 0.9 mg
8. Freshwater bass (raw): 0.9 mg
9. Lamb liver (fried): 0.6 mg
10. Shrimp (raw): 0.4 mg

A sufficient manganese supply can usually be ensured by a balanced and varied diet. Both vegetable and animal foods can deliver significant amounts of manganese. While wholemeal products, legumes, nuts and some vegetables represent the top suppliers among the vegan manganese sources, seafood such as mussels and oysters score in animal foods.

Drinking against manganese deficiency

In addition to a balanced, manganese -rich diet, special Drinking meals help to cover the manganese requirement and prevent a deficit. Manufacturer like Saturo offer Astronaut food on that contains an optimized nutrient combination including manganese.

Such drinking meals can be a sensible addition, especially for people with an increased manganese requirement, such as pregnant women, competitive athletes or people with chronic bowel diseases. You are one Practical and tasty option, to stabilize the mango overheard in the blood and to counteract deficiency symptoms.

The intake via drinking food enables a controlled and uniform absorption of manganese without having to eat large amounts of solid food. This can be particularly advantageous in the event of loss of appetite, chewing and swallowing problems or after operations.