In this complicated human body and the role of rich nutrition, manganese plays an important role, perhaps taking center stage.
Although different Vitamins and other counterparts often overshadow this unassuming mineral, it quietly supports various bodily processes, ensuring our overall well-being.
The human body doesn’t produce manganese naturally, but this essential mineral is vividly present in certain foods.
As manganese contributes to the healthy functioning of different enzymes in our body, the question arises, “Does Manganese Lower Blood Sugar?”
Come, let’s find out.
What Are The Main Food Sources Including Manganese?
Manganese is an essential trace mineral the body requires in small amounts for various physiological processes.
This coenzyme is known for its crucial role in bone formation, reducing inflammation and blood clotting. It is a common dietary supplement and, thus, naturally present in many food items.
Some of its rich sources include nuts, seeds, whole grains, leafy greens, pineapple, and legumes.
The recommended daily intake of Manganese
- Up to 6 months, 3mcg, and up to 1 year 600 mcg
- Up to 3 years, 1.2 mg, and Up to 8 years, 1.5 mcg
- Teenager boys’ 1.9 mg to 2.2 mg and teenager girls’ 1.6 mg
- For adults over 19 years, 1.8 mg for women and 2.3 mg for men per day, 2.0 mg to 2.6 mg per day for pregnant or lactating women
Different factors, including intake of high-fiber food and consumption of tea and coffee, can influence manganese absorption in the human body.
Manganese and its association with lowering Blood Sugar
Manganese plays an important role in association with the blood sugar levels. Its involvement in the metabolism of carbohydrates may contribute to insulin regulation.
Since insulin is an essential hormone key in lowering blood sugar levels, Manganese can lower blood sugar.
Some studies exploring the potential relationship between Manganese and blood sugar levels suggest that this coenzyme may influence insulin sensitivity, thus affecting glucose metabolism.
Some studies also claim this mineral may help lower blood sugar levels by enhancing insulin sensitivity.
However, all these are theoretical or speculative suggestions, and the exact mechanism of the claims above still needs to be fully understood.
Potential Impact of Manganese on Blood Sugar Levels: Its Benefits and Side Effects
Manganese is an essential trace element that can indirectly regulate insulin and glucose, influencing overall health and well-being.
Its Potential Benefits
- Its key role in forming bone and cartilage contributes to overall skeletal health. This benefit is important for diabetic individuals since they are at a higher risk of bone-related issues.
- It is a component of several antioxidant enzymes that protect cells, especially from the damage caused by free radicals. This activity may potentially support stress management and inflammation, indirectly lowering blood sugar levels.
Side Effects and Consideration
- Excessive intake of this mineral (from food items or supplements) can lead to toxicity, exhibiting symptoms like neurological issues, especially coordination issues.
- Some of its supplements may interact with certain medications, especially antipsychotic medications, influencing the effects.
- The individual response to this compound may vary; some people can be manganese-sensitive.
Does manganese have a direct impact on blood sugar levels?
Manganese, as a mineral, does not directly impact blood sugar levels like glucose or insulin does. Contrary to that, it plays a crucial role in supporting some aspects of blood sugar levels and overall physical health, which may have implications for sugar levels in the body.
Due to its antioxidant activities, this compound may contribute to oxidative stress, inflammation, and metabolic processes, thus indirectly regulating blood sugar levels. Also, some studies suggest this compound may be involved in insulin signaling and secretion.
However, despite these potential connections, knowing that this mineral is just one of the many factors and lowering blood sugar requires a comprehensive approach.
Manganese Rich Food: Dietary Recommendation
Incorporating Manganese into a daily diet is an excellent way to meet daily nutrition needs. Some of the dietary recommendations for the same include the following:
- Nuts and seeds include pecans, hazelnuts, almonds, pumpkin, and sunflower seeds.
- Whole grains include quinoa, oats, whole wheat, and brown rice.
- Legumes include beans, lentils, chickpeas, etc.
- Black or green tea in moderation.
- Leafy greens, especially spinach and kale.
- Seafood including clams and mussels.
- Fruits like pineapple and blueberries.
- Herbs and spices include cloves, cinnamon, and turmeric.
- Plant-based tofu and tempeh.
- Eggs, particularly yolks.
What are The Other popular ways to lower blood sugar levels?
Managing blood sugar levels is important for overall health, and here’s how you can do it:
- Engage in a regular exercise routine, which helps the body use insulin effectively.
- Include complex carbs, especially the ones with low glycemic index, into your diet.
- Incorporate lean protein, healthy fat, and plenty of fiber into your meal. Ensure adequate fiber intake since fiber slows down sugar absorption, preventing rapid insulin spikes.
- Avoid overeating and monitor your portion size with every meal.
- Drink plenty of water, herbal tea, and other low-calorie, sugar-free drinks to flush out excess sugar through urine.
- Stick to a regular meal time with evenly spaced snacks in between.
- Manage chronic stress through medication and breathing exercises.
- Ensure 7 to 9 hours of adequate sleep per night.
- Limit your sugar intake and minimize processed food in your diet.
- Monitor your blood sugar levels regularly as advised by your doctor.
Conclusion
In conclusion, manganese does help lower blood sugar levels but doesn’t directly impact it.
Instead, its involvement in the metabolism of carbohydrates and direct influence on other important bodily functions may have an impact. This essential mineral can be found in various food items through a diverse and nutritious diet.
Individuals looking to lower/manage blood sugar levels must follow a combined approach of a well-balanced diet, exercise, and required medication instead of relying on just one mineral.
Also, consult your healthcare professional or a nutritionist before bringing any dietary changes for health complications.
Overall, manganese is a valuable component of a healthy diet and a healthy body however, its impact on blood sugar levels directly is limited.
References:
- Manganese: Fact sheet for health professionals. (2019).
https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/ - Chen P, et al. (2015). Manganese homeostasis inthe nervous system. DOI:
https://doi.org/10.1111/jnc.13170 - Horning K.J., Caito S.W., Tipps K.G., Bowman A.B., Aschner M. Manganese Is Essential for Neuronal Health. Annu. Rev. Nutr. 2015;35:71–108. doi: 10.1146/annurev-nutr-071714-034419. –
https://pubmed.ncbi.nlm.nih.gov/25974698/
