What is Manganese and Its Role in Joint Health?
Manganese is an essential trace mineral that plays a crucial role in maintaining healthy joints. It is a cofactor for several enzymes involved in cartilage and bone formation, as well as the metabolism of amino acids, cholesterol, glucose, and carbohydrates [5]. Manganese contributes to the normal formation of connective tissue and the maintenance of normal bones [1].
Manganese Deficiency and Joint Pain
While manganese deficiency is rare, it can lead to joint pain and osteoarthritis. Studies have shown that people with osteoarthritis often have lower levels of manganese compared to those without the condition [2]. Manganese deficiency may also contribute to glucose intolerance, which is similar to diabetes [4]. Maintaining adequate manganese levels is essential for athletes to prevent joint pain and support overall joint health.
Research on Manganese and Osteoarthritis
Several studies have investigated the effects of manganese on osteoarthritis:
- A study in 93 people with osteoarthritis found that 52% reported symptom improvements after taking a supplement containing manganese, glucosamine, and chondroitin for 4 to 6 months [4].
- Another study showed that combining manganese with glucosamine and chondroitin reduced pain in men with chronic pain and degenerative joint disease, particularly in the knees [4].
- Research suggests that manganese may help reduce inflammation associated with osteoarthritis by acting as a cofactor for the antioxidant enzyme superoxide dismutase (SOD) [2][4].
However, the benefits of manganese supplements seem to be more pronounced in those with mild osteoarthritis [4].
Manganese Sources in Diet
Manganese is found in a variety of foods, including:
- Nuts and seeds
- Whole grains
- Legumes
- Beans
- Leafy green vegetables
- Tea [4]
Incorporating these foods into a balanced diet can help athletes meet their manganese needs. However, for those who struggle to get enough from diet alone, supplements may be beneficial.
Safety and Recommended Intake of Manganese
The recommended dietary allowance (RDA) for manganese is 2.3 mg per day for adult males and 1.8 mg per day for adult females [3]. Manganese is generally well-tolerated, but high doses over an extended period can lead to neurological symptoms similar to Parkinson’s disease [3]. It’s important to consult with a healthcare provider before starting any supplement regimen, especially if you have a pre-existing medical condition or are taking medications.
In conclusion, manganese is an essential mineral for athletes, supporting joint health, reducing inflammation, and potentially alleviating osteoarthritis symptoms. Ensuring adequate manganese intake through a balanced diet and, if necessary, supplements can help maintain strong bones and connective tissue, which is crucial for athletic performance and injury prevention.
Citations:
[1] https://seven-seas.co.uk/minerals/manganese
[2] https://www.vinmec.com/eng/article/10-evidence-based-benefits-of-manganese-en
[3] https://www.webmd.com/vitamins/ai/ingredientmono-182/manganese
[4] https://www.healthline.com/nutrition/manganese-benefits
[5] https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8732765/
[7] https://health.clevelandclinic.org/manganese-benefits
[8] https://www.sciencedirect.com/science/article/pii/S1063458413010133