Does Manganese Support Lean Muscle Growth
Manganese is an unknown mineral to many people and plays a very important role in sustaining conditions needed within the body for us to thrive or to be healthy. Manganese is thought to be depleted in modern diets. Our manganese RDA could be achieved through eating whole foods such as nuts and legumes. This mineral is gaining a positive reputation in supporting athletes to improve their athletic ability.
Manganese is a mineral and an essential element that is needed for many different processes throughout the body. This includes being a core part of the antioxidant enzyme superoxide dismutase. The manganese dependent antioxidant superoxide dismutase is deeply ancestral to early lifeforms. This enzyme may have been really important in supporting the survival of some early Earth lifeforms.
Manganese also plays a very important part in our metabolism so has a regulatory role on growth and repair. Manganese may also influence levels of insulin and encourage glucose use by our muscles. Other researchers have found that low manganese levels are associated with slow nail and hair growth in addition to dermatitis.
Studies have found that manganese is essential for various lifeforms to grow and develop optimally. Because of this studies suggest that consuming or maintaining higher levels of manganese may be of benefit to active people who want to support the growth and development of lean muscle.
Here the ways in which manganese may support lean muscle growth will be considered to show how this mineral may be useful as a supplement which could support muscle development and maintenance.
How Much Manganese Do We Need
Males require about 2.3mg of manganese a day while women need 1.8mg of manganese per day according to a standard RDA. Absorption of manganese occurs in the small intestines once consumed. Finding rich food sources of manganese is not as easy as with other minerals. This is especially considering how many modern agricultural systems are depleted of various essential minerals.
Our manganese consumption has declined in modern societies possibly because of how many diets have shifted towards more processed foods rather than whole foods. Research shows that processed food contains a lot less manganese than organic and traditionally produced foods.
Manganese plays an important role in photosynthesis. This is why so many plant foods are high in this mineral and nuts or legumes could support a healthy manganese intake. Some foods rich in manganese include white beans with about 2mg of manganese per 100 grams or cashew nuts with roughly the same amount per 100 grams.
How Manganese Effects The Body
Manganese is an essential mineral which is needed by our bodies to support optimal energy production and to promote conditions in which the cells of our bodies can thrive.
Manganese is very important in the production of the strong antioxidant enzyme called superoxide dismutase. Superoxide dismutase is used in large amounts in our energy generating mitochondria to prevent damaging build ups in oxidative stress. This antioxidant is used across the body to support optimal conditions for us to thrive by cleansing free radicals which cause oxidative stress.
Elevated levels of oxidative stress can cause cancers through genetic damage or damage to body tissues and organs. Without enough systemic antioxidants our bodies become under threat of damage. The antioxidant supportive role which manganese does is deeply ancestral to early lifeforms with superoxide dismutase found in many organisms.
Systemic antioxidants like superoxide dismutase also support mitochondrial health and are preventative of energy production dysfunction. This scenario is detrimental for overall wellness. Superoxide dismutase is thought to be preventative of diabetes risk through the protection of mitochondrial DNA. Mitochondrial oxidative stress from lowered amounts of manganese superoxide dismutase also increases risks of vascular dysfunctions and susceptibility to any resulting heart issues.
Manganese And Muscle Growth
Early research indicates that more optimal levels of manganese could be of benefit for the overall health and athletic ability of very active people. Because manganese is so heavily involved in our metabolism and antioxidant protection this mineral is possibly essential for optimal muscle growth.
Studies have shown that manganese is essential for the optimal growth and development of various organisms. Studies have linked low manganese levels to slowed rates of hair and nail growth. Low manganese levels are also linked to dermatitis. These body outcomes are dependent on a sustained metabolic rate.
Manganese influences amino acid, sugar and fatty acid metabolism which effects energy production within the body. Manganese is particularly important in the regulation of blood sugar levels through insulin and glucose intake into tissues such as our muscles.
In order to function properly our muscles need a supply of energy. Manganese supports this through ensuring supply and use of glucose. This one of the main reasons why a higher dietary intake of manganese could possibly support lean muscle growth. Manganese may also encourage more optimal energy use and this could support improved endurance during exercise. Manganese also regulates aspects of cellular repair and amino acid metabolism which could also be of benefit for lean muscle growth.
Antioxidant capacity is essential for optimal muscle maintenance and growth. Research shows that prolonged levels of oxidative stress result in skeletal muscle fatigue. Prolonged levels of oxidative stress reduce the capacity of our body to sustain muscle growth. Studies show that higher levels of oxidative stress cause muscle wasting or atrophy. The manganese dependent superoxide dismutase could assist with muscle growth by reducing systemic oxidative stress levels. Antioxidant levels are also linked with muscle ability and this is another aspect in which manganese could influence muscle growth.
Manganese And Bone Development
Manganese is also essential for optimal bone development. Studies have shown that manganese is important in the prevention of osteoporosis and the maintenance of a high bone density. Elite athletes tend to have a high bone density. This supports higher athletic ability through improved resistance of the body to external forces and muscle power. Strong bones also promote resistance to injuries and could speed up recovery time. This may be another means as to how manganese could support lean muscle growth.
Manganese could also influence sex hormone synthesis. Our sex hormones affect muscle ability and also bone structure. This may be another influence of manganese on muscle growth. Manganese also assists with brain neurotransmitter production which may influence muscle movements. This again would possibly influence muscle ability and could support muscle growth or development with exercise. In addition brain neurotransmitters help to support mental focus and coordination during physical activity. This is important for maintaining the highest levels of personal ability in some sports and would also support healthy muscle development.
Overall the research indicates that manganese could influence muscle growth through supporting energy production and antioxidant levels within the body. Manganese also influences bone density and sex hormone levels which could also support muscle growth from exercise.
Summary
Manganese is a mineral which supports various processes in the body. The manganese dependent antioxidant superoxide dismutase is deeply ancestral to early lifeforms and may be essential to supporting the conditions required for life. Manganese also supports healthy energy production and metabolism. This means manganese has a regulatory role on growth and repair. Low manganese levels are linked to slowed rates of hair and nail growth which is dependent on a sustained metabolic rate.
Modern diets are thought to consist of less manganese partly because of processed foods which are not very rich in manganese. Men need 2.3mg of manganese a day while women need 1.8mg of manganese per day according to a standard RDA.
As manganese is possibly essential for optimal muscle growth because of a heavy involvement in our metabolism and systemic antioxidant protection. Manganese supports the healthy blood glucose levels through influences on insulin. This also encourages our muscles to intake glucose for use in energy production. This assists with energy sufficiency in the muscles and could drive lean muscle growth from exercise. Higher levels of antioxidants such as superoxide dismutase prevent muscle fatigue and may also support muscle growth.
Manganese intake could also influence bone development and levels of sex hormones. These are also factors which could support muscle growth or athletic ability via improved resistance to external forces.
Overall the research shows that manganese is integral to our metabolism and energy production which could directly influence muscle growth. Manganese may also influence muscle growth through supporting our antioxidant capacity.
For more interesting articles see the main articles page.
