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Why does manganese play a crucial role in bone health?
Manganese is an essential mineral that plays a vital role in maintaining strong bones and skeletal health [1]. As a cofactor for enzymes involved in bone metabolism, manganese helps regulate bone growth, development, and remodeling. Research suggests that manganese deficiency can lead to weakened bones, decreased bone density, and increased risk of fractures [2].
How does manganese contribute to bone mineralization?
Manganese helps facilitate the incorporation of calcium and phosphorus into bone tissue, which is essential for developing and maintaining strong bones [3]. This process, known as mineralization, is critical for bone strength and density. A deficiency in manganese can impede this process, leading to weakened bones and an increased risk of osteoporosis [4].
What are the recommended dietary sources of manganese for optimal bone health?
Dietary sources of manganese include nuts and seeds (such as almonds, pumpkin seeds, and sesame seeds), legumes (such as chickpeas, lentils, and black beans), whole grains (such as brown rice, quinoa, and whole wheat), and leafy greens (such as spinach, kale, and collard greens) [5]. The recommended daily intake of manganese varies by age, sex, and other factors; however, most adults need around 2.3 milligrams of manganese per day [6].
How might manganese deficiency impact bone health, particularly in older adults?
Older adults with manganese deficiency may experience a decline in bone mineral density and an increased risk of osteoporosis, fractures, and osteopenia (weakened bones) [7]. This is particularly concerning as bone density naturally declines with age, and manganese deficiency may exacerbate this process.
Can supplements help bridge the gap in manganese intake?
While dietary sources are ideal, manganese supplements can help bridge the gap in intake for individuals with deficiencies or those who are at risk of deficiency [8]. However, it is essential to consult with a healthcare professional before taking any supplements to ensure the right dosage and formulation for individual needs.
When does manganese deficiency usually occur?
Manganese deficiency can occur in individuals with poor diet quality, gastrointestinal disorders, or malabsorption conditions, such as Crohn's disease, celiac disease, or gastric bypass surgery [9]. Certain medications, such as antacids and proton pump inhibitors, can also interfere with manganese absorption.
Sources:
[1] Institute of Medicine. (2001). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press.
[2] Food and Nutrition Board. (2004). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press.
[3] National Institutes of Health. (2022). Manganese. https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/
[4] Office of Dietary Supplements. (2022). Manganese. https://ods.od.nih.gov/factsheets/Manganese-Consumer/
[5] Harvard School of Public Health. (2022). Manganese. https://www.hsph.harvard.edu/nutritionsource/minerals/manganese/
[6] European Food Safety Authority. (2014). Scientific Opinion on the Dietary Reference Values for nutrients. EFSA Journal, 12(5), 3643.
[7] National Institute on Aging. (2022). Osteoporosis. https://medlineplus.gov/ency/article/000360.htm
[8] Mayo Clinic. (2022). Manganese supplements: Do you need them? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/manganese-supplements/faq-20080614
[9] World Health Organization. (2018). Manganese and health. https://www.who.int/news-room/fact-sheets/detail/manganese-and-health