The Thyroid and Manganese

What is Manganese?

• Definition of Manganese:
  Manganese is an essential trace mineral found naturally in the earth's crust and in various foods. It is required in small amounts for proper bodily functions, including bone formation, metabolism, and antioxidant defence.

What Types of Manganese Are There and What Do They Do?

• Dietary Manganese:
  Found in plant-based foods like nuts, seeds, whole grains, and leafy greens, it supports biological processes and must be obtained through diet.

• Supplemental Manganese:
  Manganese supplements, often in the form of manganese gluconate, sulfate, or citrate, are used to address deficiencies but can be toxic in excess.

• Industrial Manganese:
  Used in steel production and batteries, industrial manganese exposure can cause toxicity and neurological issues.

Daily Requirements for Manganese

• Infants:
  0.003–0.6 mg/day, increasing with age.

• Children (1–8 years):
  1.2–1.5 mg/day.

• Adolescents (9–18 years):
  Boys: 2.2 mg/day; Girls: 1.6 mg/day.

• Adults:
  Men: 2.3 mg/day; Women: 1.8 mg/day.

• Pregnancy & Lactation:
  2.0–2.6 mg/day to support fetal and infant development.

What Does Manganese Do in Our Body?

• Enzyme Activation:
  Manganese activates enzymes involved in metabolism, such as those for carbohydrates, amino acids, and cholesterol.

• Antioxidant Defense:
  It is a cofactor for manganese superoxide dismutase (MnSOD), a key enzyme that protects cells from oxidative damage.

• Bone Development:
  Critical for the formation of cartilage and bone tissue.

• Wound Healing:
  Plays a role in collagen production and tissue repair.

Symptoms of Manganese Deficiency

• Neurological Symptoms:
  Impaired coordination, tremors, and cognitive issues.

• Bone Weakness:
  Increased risk of osteoporosis or skeletal deformities.

• Poor Growth in Children:
  Slowed growth due to its role in bone formation.

• Metabolic Issues:
  Impaired glucose tolerance and fat metabolism.

What Does Manganese Do for Our Thyroid Pathway?

• Thyroid Hormone Synthesis:
  Manganese is a cofactor in enzymatic processes that aid in the production and conversion of thyroid hormones, particularly T4 to T3.

• Antioxidant Support:
  Reduces oxidative stress in the thyroid, protecting it from damage caused by free radicals.

What Does Manganese Do for Our Liver?

• Detoxification:
  Supports liver enzymes that detoxify the body, including cytochrome P450.

• Antioxidant Defense:
  Manganese aids in preventing liver damage by neutralizing free radicals.

What Does Manganese Do for Our Gut?

• Digestive Enzyme Function:
  Activates enzymes needed for nutrient absorption and digestion.

• Microbiome Support:
  Plays a role in maintaining healthy gut flora by reducing oxidative stress.

Physical Ailments That Affect Manganese

• Chronic Conditions:
  Osteoporosis, diabetes, and chronic fatigue syndrome may be linked to low manganese levels.

• Neurological Disorders:
  Parkinson's disease and epilepsy can be influenced by manganese imbalances.

• Liver Dysfunction:
  Reduced ability to store or utilize manganese effectively.

Food That Impacts Manganese

• High-Phytate Foods:
  Whole grains and legumes can reduce manganese absorption due to their phytate content.

• Oxalate-Rich Foods:
  Spinach and tea may hinder manganese uptake.

Medications That Impact Manganese

• Antacids:
  Reduce manganese absorption in the stomach.

• Antibiotics:
  Certain antibiotics like tetracyclines can bind to manganese and decrease its bioavailability.

• Chelating Agents:
  Used to treat heavy metal poisoning, but they also remove manganese.

Natural Supplements That Negatively Impact Manganese

• Calcium and Iron Supplements:
  Compete with manganese for absorption in the gut.

• Zinc:
  High doses may interfere with manganese levels.

Heavy Metals That Impact Manganese

• Lead and Mercury:
  Can displace manganese in enzyme binding sites, reducing its effectiveness.

• Cadmium:
  Inhibits manganese-dependent enzymes.

Testing for Manganese

• Serum Manganese Levels:
  A blood test can measure circulating manganese.

• Hair Mineral Analysis:
  Provides a longer-term view of manganese status.

• Functional Testing:
  Checks for enzymatic activity related to manganese-dependent enzymes.

Nutrients Required for Manganese Absorption

• Vitamin C:
  Enhances manganese bioavailability.

• Magnesium:
  Supports enzymatic functions where manganese is involved.

• Protein:
  Aids in transporting manganese throughout the body.

Foods High in Manganese

• Nuts and Seeds:
  Almonds, hazelnuts, sunflower seeds.

• Whole Grains:
  Brown rice, oats, and quinoa.

• Leafy Greens:
  Spinach, kale, and collards.

• Fruits:
  Pineapple, blueberries, and bananas.

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A Recipe High in Manganese

Blueberry Spinach Smoothie

Ingredients: 1 cup fresh spinach, 1 cup frozen blueberries, 1 tblsp almond butter, 1 tsp chia seeds, 1 cup almond milk

Instructions: Blend until smooth.

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Other Random Information About Manganese

• Environmental Exposure:
  Excessive exposure to manganese from industrial or environmental sources can lead to toxicity, often affecting neurological health.

• Manganese and Hormones:
  Balances hormone production, particularly in women during pregnancy and menopause.

• Synergistic Role:
  Works alongside zinc, copper, and selenium in antioxidant defence systems.

Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.