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Facts about Magnesium and Manganese

What are Magnesium and Manganese ?

Magnesium and manganese are minerals. Minerals are nutrients that our bodies need for them to function properly and be healthy. Minerals are also needed to make hormones and enzymes in our bodies. There are two types of minerals: macrominerals and trace minerals. We need a lot of macro minerals in our bodies for our bodies to work properly. We need a small number of trace minerals for our bodies to be healthy.

Magnesium Facts

Magnesium is a macromineral that helps with muscle and nerve function, control blood pressure and help support immune system. Magnesium also help with forming healthy bones and control calcium and vitamin D levels in our bones for its health. Magnesium helps with controlling glucose in our bodies and control our insulin, which is an hormone that is responsible for allowing glucose into our blood to enter into our cells. Insulin also provide our cells with energy to function.

Magnesium helps maintain our heart health and the health of our other muscles. Magnesium can be very helpful to relieve or prevent headaches.

Magnesium can be helpful to controlling our moods. Researchers have found that low levels of magnesium can link to depression and anxiety.

There is also research where magnesium supplements can be used as a way to deal with insomnia.

We can get magnesium from the foods that we eat. Foods such as avocado, okra, coconut milk, oysters, black beans, lima beans, bananas, potatoes, tofu, halibut, whole grains, milk, dark chocolate, mackerel can give us magnesium into our bodies so that they can function properly.

When we don't get enough magnesium in our bodies, we can experience loss of appetite , nausea, vomiting, fatigue, weakness, muscle cramps, numbness, tingling, seizures, personality changes, heart rhythm changes or spasms. We also increase our chances of having cardisovascular problems when we don't get enough mangnesium in our bodies.

It's possible to consume too much magnesium in our bodies. This is usually happens when we eat magnesium supplements. We can expreience diarrhea, nausea, cramping, kidney problems, low blood pressure, urine retention ( when you can't empty your bladder completely) , vomiting , depression, lethargy ( sleepiness/fatigue) , cardiac arrest , loss of central nervous system, and even death.


Four pineapples behind a light background. Pineapples does contain manganese.

Four pineapples behind a light background. Pineapples does contain manganese.

Manganese Facts

Manganese is a trace mineral that is found in our bones, liver, kidneys, and pancreas. Manganese can be found in our brains. Manganese can also be found in certain materials such as steel, rocks, and soil. manganese can be found in water and our food. Manganese is naturally found in our bodies and is very important for our bodies so it can function properly. Manganese helps our bodies form tissues, bones, hormones, and blood clotting factors.

Manganese is important and needed for improving our bone health. Manganese doesn't form healthy bones alone. Manganese, alongside calcium, and zinc helps support bone density. Manganese forms an antioxidant superoxide dismutase (SOD). This antioxidant helps protect our bodies against free radicals. Free radicals are molecules that cause damage to cells in your body.

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Manganese reduces inflammation. It was shown in studies that manganese reduces osteoarthritis pain. Manganese can help with controlling blood sugar. Manganese is found in the pancreas, which is a gland that produces insulin.

Manganese helps enlarge veins to carry blood to our tissue. One of the tissue is our brain tissue. Manganese produces thyroxine, which is a hormone that helps us maintain a proper appetite, and weight and helps us have strong organs.

Manganese produces collagen by producing amino acid proline. Collagen heals our wounds.

We need manganese in our bodies so that our bodies can function and be healthy. In order to get manganese in our bodies, you need to eat foods like pineapple/pineapple juice, navy beans, sweet potatoes, almonds, raisins bran, peanuts, brown rice, pinto beans, pecans, lima beans, spinach, black/green tea, instant oatmeals, and whole wheat bread. We can also eat raspberries, strawberries, blackberries, bananas, cucumbers, coconuts, kiwi, carrots, tofu, leeks and watercress. We can consume spices such as garlic and turmeric to get manganese into our bodies as well. Babies can get their manganese from breast milk, and dairy /soy formula. Even drinking water can give you manganese.

When we consume or expose to too much manganese, we could experience manganism, which is manganese poisoning. This condition is similar to Parkinson's disease. We would struggle with difficulty walking, muscle spasms, in the face, tremors, irritability, aggressiveness, hallucinations, coughing, bronchitis, and decreased lung function.

We can be exposed to too much manganese by eating manganese supplements, drinking water and eating a lot of it through foods. We can even inhale manganese from the dust with traces of it in the air. Welders and such profession usually are at risk of inhaling manganese in their bodies.

When we don't have enough manganese in our bodies, it can affect how our bodies can turn what we eat and drink into the energy we need day to day. we can experience poor growth of our bones and have defects in our bones, low fertility and our bodies will have trouble moving sugar into our tissues like our muscles.

We need Magnesium and Manganese

These minerals, magnesium and manganese are very important for our bodies to be maintained healthily. We need to have the right amount of these minerals from the right kinds of foods for our bodies to function properly.

References

https://medlineplus.gov/minerals.html

https://www.medicalnewstoday.com/articles/286839

https://www.medicalnewstoday.com/articles/325636#sources

https://www.healthline.com/health/manganese-deficiency#function

This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

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