Manganese

What it does

Manganese is a trace mineral that activates or forms part of several important enzymes. It is involved in metabolising carbohydrates, amino acids and cholesterol, so it plays a background role in how the body handles the energy and building blocks from food. Like a number of trace minerals, it works less as a headline nutrient and more as an essential cog in many machines.

One of its better-defined roles is in a specific antioxidant enzyme found inside mitochondria (manganese superoxide dismutase), which protects the cell's energy factories from the reactive by-products of their own work. Manganese is also needed to build healthy bone and cartilage and to form the connective tissue that supports the body's structures, and it contributes to normal wound healing.

Deficiency is very rare because manganese is widespread in plant foods — wholegrains, nuts, leafy vegetables and tea are all good sources. The body keeps only small amounts and regulates it well. Excess manganese is more of a concern in industrial settings, where inhaling manganese dust over long periods can affect the nervous system, than from a normal diet.