Manganese benefits for autoimmune disease

Manganese is a mineral that is considered an essential nutrient because the body requires it to function properly.

Manganese doesn’t get a lot of spotlight, but it actually plays some low-key important roles—especially when it comes to autoimmune health. Here’s how it can help: 

It is a strong antioxidant that helps to reduce inflammation in the body. It also aids metabolism, helps regulate blood sugar, helps heal bones and connective tissues, and can help reduce premenstrual cramps. 

Low dietary manganese intake or low levels of manganese in blood or tissue have been associated with Osteoporosis and Diabetes mellitus.

1. Powerful Antioxidant Support

• Manganese is essential for the enzyme MnSOD (manganese superoxide dismutase)—a major antioxidant defender in your mitochondria.

• This helps neutralize free radicals and reduce oxidative stress, which is a big driver of autoimmune flares.

2. Anti-Inflammatory Effects

• By supporting antioxidant activity, manganese helps calm chronic inflammation, which is at the core of many autoimmune conditions like RA, lupus, and MS.

3. Supports Joint Health

• Manganese helps build collagen and is involved in the formation of connective tissue and cartilage.

• This can be particularly helpful in autoimmune conditions that affect joints, like rheumatoid arthritis.

4. Aids in Enzyme Function + Nutrient Absorption

• It’s a cofactor for several enzymes involved in:

  • Carb and fat metabolism

  • Wound healing

  • Bone formation

• Helps the body process other important nutrients like vitamin B1, vitamin E, and magnesium—which are all crucial for immune regulation.

5. May Support Brain + Nerve Function

• Manganese is involved in neurotransmitter production and neural protection, which could be relevant for autoimmune conditions affecting the nervous system (like MS or autoimmune encephalitis).

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⚠️ A Few Notes:

• Too much manganese can be toxic—especially in supplement form. Stick with the recommended daily intake unless advised otherwise by a doctor.

• Food sources are usually safest: pumpkin seeds, oats, leafy greens, such as spinach, whole grains like brown rice and wheat germ, pineapple, nuts such as pecans, peanuts and almonds and tofu. 

• The good news is that we get adequate dietary manganese from eating these foods and rarely need to supplement our diet. If you’re considering a supplement, talk to your doctor first as excessive levels of manganese are toxic and supplements should be approached with care.

TOFU RECIPE. 

Tofu is made from soybeans and is soft and bland and can easily be incorporated in stir-fries as a great source of easy to chew protein. It easily absorbs other flavors so works well with asian sauces such as soya, oyster, or chili sauce. but if you are like me and can no longer tolerate these spicy sauces due to burning mouth syndrome you may like the following idea. 

Use firm or extra firm tofu and drain excess water off the tofu.

Slice the tofu into 1-inch thick pieces and place in a dish to use in the oven.

Mix all the sauce ingredients together and pour over tofu and bake for 20 minutes: 

• Peanut butter
• Golden syrup or coconut sugar or other sugar
• Sesame oil
• Salt or soya sauce
• a splash of lime juice

Enjoy with rice and vegetables.

I track my food, exercise and other health metrics with cronometer. It encourages me to focus on nutrition as a whole rather than counting calories and even tracks foods like miso and soy butter.

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