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Manganese

Manganese is an essential trace mineral found in the environment and in foods.

Manganese supports enzyme activation by supporting many of the body’s critical metabolic processes.

It should be noted, however, that manganese can be dangerous if a deficiency occurs or when supplemented in high amounts.

Uses

Manganese has been studied for the following uses:

• Diabetes: A large population analysis found that increased dietary intake of manganese was associated with overall lower diabetes risk and circulating blood sugar levels.
• Bone health: A meta-review of existing research found that manganese and several other trace minerals have a positive impact bone health and skeletal integrity throughout the lifetime.

Deficiency

It is important to note that manganese deficiency is rare but possible. The effects of manganese deficiency are discussed below:

Of studies conducted in humans, manganese deficiency has been found to cause skin rash, decreased cholesterol levels and elevated liver enzymes, as well as elevated calcium and phosphorus blood levels.

Deficiency has also been linked to altered, low mood in women.

Special Considerations

Below are several important safety considerations when supplementing with manganese:

Toxicity: Manganese toxicity is more commonly seen in humans than deficiency. Early signs of toxicity can include increased blood pressure, increased heart rate, and elevated cholesterol levels. Manganese toxicity can also cause lasting neurological damage.

Note that toxicity does not occur through natural dietary intake of manganese in daily life. It is generally only found in cases of taking excess manganese supplements or being exposed to high levels of manganese in the environment.

Precautions: Pregnant and breastfeeding individuals should exercise caution if supplementing with manganese. Individuals with liver damage are at high risk for developing manganese toxicity. Excess manganese should not be provided to children, as it can cause neurological defects.

Interactions: Manganese toxicity can occur in cases of iron deficiency.

Side effects: Common side effects of manganese are generally only seen in cases of deficiency or toxicity (excess amounts).

Magnesium

Magnesium is an abundant body mineral in many foods and some common medicines, such as laxatives and antacids.

It is essential to most body processes, including the following:

• Bone health
• Blood sugar regulation
• Muscle and nerve function
• DNA synthesis

Like manganese, magnesium can be dangerous if a deficiency occurs or when supplemented in high amounts.

Uses

Magnesium has been studied for the following uses:

• Cardiovascular disease: A population-based study in the United States found that an increased risk of heart disease, independent of other health factors, was associated with lower dietary intake of magnesium.
• Type 2 diabetes: There is promising, though conflicting, evidence that magnesium supplementation aids in the regulation of blood sugar for people with type 2 diabetes.
• Mood disorders: A 2020 systematic review of 19 studies found a potential benefit for magnesium supplementation in relation to decreased symptoms of various mood disorders, including depression and anxiety.
• Sleep: A systematic review of both observational and randomized controlled trials found a potential association between magnesium supplementation and overall sleep quality. However, more research is needed to clarify the effect.
• Migraine: A 2016 analysis of 21 randomly controlled trials found that oral or intravenous (IV) supplementation with magnesium decreased the frequency and intensity of migraines over the course of 24 hours.

Deficiency

The effects of magnesium deficiency are discussed below:

Magnesium deficiency is uncommon but can occur when not enough magnesium is consumed in the diet or, more likely, too much magnesium is excreted in the urine.

Increased excretion can be the result of a genetic abnormality. However, it can also be the result of certain prescribed medicines, like proton pump inhibitors and diuretics.

Symptoms of magnesium deficiency include the following:

• Nausea
• Fatigue
• Migraines
• Muscle cramps
• Depression

In severe cases, deficiency can result in neurological conditions such as seizures or heart conditions such as arrhythmia (abnormal heart rhythm).

Special Considerations

Below are several important safety considerations when supplementing with magnesium:

Toxicity: Hypermagnesaemia (too much magnesium) is rare and typically results from a problem with the kidneys’ ability to excrete magnesium (such as kidney disease) or by supplementation beyond natural dietary intake.

Early symptoms of toxicity include low blood pressure, nausea, and fatigue. Severe signs of toxicity include low heart rate, low breathing rate, and overall neuromuscular dysfunction (impairment of the nerves that control voluntary muscles).

Precautions: Older adults are at increased risk for magnesium deficiency, as are individuals diagnosed with type 2 diabetes and gastrointestinal (GI) diseases such as Crohn’s disease, a type of inflammatory bowel disease (IBD).

Interactions: Proton pump inhibitors and diuretics can cause magnesium depletion. It is best to exercise caution when taking these medications.

Side effects: The most common side effects of magnesium are the result of either deficiency or toxicity.

Summary

Manganese is an essential trace mineral in the environment and is abundant in many foods. An essential trace mineral is something that can’t be made by your body; you need to get it from food or supplementation. It’s been studied for bone health and use in type 2 diabetes.

Magnesium is an abundant mineral in many foods and some common medicines. It’s been studied for its use in heart disease, type 2 diabetes, mood disorders, sleep, and migraine.

Both minerals are crucial to body functions that can come from diet or taking supplements in recommended amounts.