Manganese
Manganese
Snapshot
Manganese is an essential trace mineral acting as a cofactor for enzymes involved in metabolism, antioxidant defense, and bone development.
What is Manganese?
Manganese (Mn) is a transition metal required in small amounts; it is integral to enzymes such as manganese superoxide dismutase (MnSOD) and arginase, supporting redox balance and the urea cycle.
Where It Comes From
Rich dietary sources include whole grains, nuts, seeds (especially pumpkin and flax), legumes, spinach, and tea; available as manganese sulfate or gluconate supplements.
Key Nutrients & Compounds
Supplemental manganese provides Mn²⁺ ions essential for MnSOD activity in mitochondria, glycosyltransferases in bone matrix formation, and glutamine synthetase in amino acid metabolism.
Health Benefits
Manganese supports antioxidant defense by detoxifying superoxide radicals; promotes healthy bone structure and cartilage formation; aids carbohydrate and lipid metabolism; and supports connective tissue health.
Recommended Dosage
Adult RDA is 2.3 mg/day for men and 1.8 mg/day for women; supplemental doses typically range from 1 to 5 mg daily.
How to Use It
Take manganese supplements with food to improve absorption; avoid high-dose single intake to minimize competitive absorption issues with iron, calcium, and phosphorus.
Who Should Use It?
Individuals with dietary insufficiency or those requiring enhanced antioxidant support, bone health, or metabolic enzyme function; athletes under high oxidative stress may benefit.
Possible Interactions or Cautions
High doses can interfere with iron, magnesium, and calcium absorption; excessive intake may cause neurotoxicity with occupational inhalation more than oral intake; avoid doses above 11 mg/day.
Final Thoughts
Manganese is a versatile micronutrient critical for enzymatic reactions underlying antioxidant defense, metabolism, and skeletal health; balance intake through diet and targeted supplementation.
Scientific Studies
Levenson CW, et al. The role of manganese in the central nervous system and its regulation by the blood–brain barrier. Neurochem Int. 2016;99:126–133. https://doi.org/10.1016/j.neuint.2016.03.003
Hurley LS, Keen CL. Manganese toxicity: a review of the literature on rare and common effects. Toxicology. 1992;25(3–4):197–226. https://doi.org/10.1016/0300-483X(82)90038-8
Aschner M, et al. Manganese: recent advances in understanding its transport and neurotoxicity. Toxicol Appl Pharmacol. 1999;156(1):163–168. https://doi.org/10.1006/taap.1999.8734