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Despite its almost untraceable presence in our bodies, manganese is one of the most essential minerals when it comes to promoting our overall health. While it is readily available in foods, many people still struggle with manganese deficiencies, which can lead to conditions like weak bones (osteoporosis), anemia, and even severe symptoms of premenstrual syndrome (PMS). Adding a daily manganese supplement to your daily routine could go a long way in alleviating any discomfort caused by these medical afflictions!

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So how exactly does manganese work in our bodies? As a key nutrient, manganese aids in important bodily functions like the metabolization of cholesterol, carbohydrates, and protein. It also contributes greatly to our bone health.

In addition to relieving symptoms associated with the above conditions, manganese sports a variety of different benefits. According to the University of Maryland Medical Center, manganese is a component of an antioxidant that can actually help the body fight off free radicals, which have the potential to damage our cell membrane and DNA. Good news, ladies: This means that manganese has the potential to reduce the effects of aging, heart disease and cancer! Also, manganese is linked to improvement in bone development, the reduction of arthritis pain, better skin health, blood sugar control, and even increased normal brain and nerve function.

Experts estimate that about 37 percent of people do not incorporate enough manganese into their diet. While manganese is abundant in foods and plants such as nuts, legumes, seeds, tea, whole grains, and leafy green vegetables, many people find that they are better able to ingest it through supplementation.

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>> Read more: 10 Ways You’re Making Vegetables Less Nutritious

If you are concerned about your levels, we recommend adding a daily supplement of 11 milligrams to your routine. Some experts believe that dosages exceeding 11 milligrams a day may lead to conditions like tremors or liver disease, so check with your doctor before you add these babies to your diet! For more information on manganese supplements, check out our sources here: WebMD, The World’s Healthiest Foods, University of Maryland Medical Center.

>> Check out our full Glossary of Supplements here!