Evidence-based·Last reviewed May 30, 2026·How we grade evidence

Manganese

MineralTrace mineral

Useful mainly for correcting rare manganese deficiency; most people get enough from diet.

Quick decision guide

May help most

Correcting rare manganese deficiency; most people get enough from diet

Common dosing range

AI 1.8–2.3 mg/day; supplements 2–5 mg; stay below 11 mg/day

When to expect effects

Weeks (for deficiency correction)

Watch out for

Excess can accumulate in the brain; avoid in cholestatic liver disease

What is it

Manganese is an essential trace mineral that serves as a cofactor for many enzymes involved in metabolism, antioxidant defense, bone formation, and wound healing. It is required in small amounts and is found in whole grains, nuts, leafy greens, and tea.

Is it worth it for you?

Use this as a quick fit check, not a diagnosis.

Worth considering if…

You have a documented manganese deficiency or are on long-term restricted nutrition
You want it as part of a balanced multivitamin within the AI
You have no liver disease or high environmental exposure

Probably skip if…

You eat a normal varied diet (deficiency is rare)
You have cholestatic liver disease or occupational manganese exposure
You expect a benefit for arthritis or PMS, where evidence is poor

Evidence at a glance

manganese deficiency correction

Good Evidence
Effect
Corrective
Best fit
People with documented deficiency or on long-term parenteral/restricted nutrition lacking manganese
Time
Weeks

bone health (with other minerals)

Limited Evidence
Effect
Uncertain
Best fit
People taking it within a broader bone-mineral formula
Time
Months

Evidence for 2 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

manganese deficiency correction

Corrects deficiency
Good Evidence

Manganese is an essential cofactor for enzymes including Mn-superoxide dismutase, pyruvate carboxylase, and arginase. Supplying it corrects deficiency, which is rare because whole grains, nuts, and leafy greens provide ample amounts. Routine supplementation is unnecessary for most people.

Effect size
Corrective
Time to effect
Weeks
Best fit
People with documented deficiency or on long-term parenteral/restricted nutrition lacking manganese
Less likely
People eating a normal varied diet

Bottom line: Clearly corrects the rare case of manganese deficiency; not needed on a normal diet.

SourceChen et al., 2018 — PubMed

bone health (with other minerals)

Biomarker support
Limited Evidence

Manganese contributes to synthesis of cartilage and bone matrix components, and it appears in combination bone-support trials alongside calcium, copper, and zinc. Its independent effect on bone density cannot be separated from the other minerals, so evidence for manganese specifically is weak.

Effect size
Uncertain
Time to effect
Months
Best fit
People taking it within a broader bone-mineral formula

Bottom line: May support bone formation as one of several minerals, but no standalone benefit is established.

SourceLiu et al., 2023 — PubMed

How it works

Manganese is absorbed primarily in the small intestine, with absorption tightly regulated to prevent accumulation. It serves as a cofactor for enzymes including manganese superoxide dismutase (Mn-SOD), the primary antioxidant enzyme inside mitochondria, as well as arginase (urea cycle), pyruvate carboxylase (gluconeogenesis), and glutamine synthetase (nitrogen metabolism). Manganese is also involved in synthesis of glycoproteins and proteoglycans needed for cartilage and bone formation. The body maintains relatively constant tissue manganese levels through tight control of absorption and biliary excretion. Excess intake or impaired biliary excretion can lead to neurological accumulation, particularly in the basal ganglia.

How to take it

1. Typical dose
2–5 mg/day; do not exceed the 11 mg/day upper limit
2. Timing
Anytime, with or without food
3. With food
With food improves tolerance but may slightly reduce absorption
4. How long to try
Ongoing only if needed; most people do not require supplementation

What to track

Total manganese from all supplements (stay under 11 mg/day)
Liver health status
Any neurological symptoms with chronic high intake

3 commercial forms

Compare the main delivery options and what they’re best suited for.

Manganese amino acid chelate (bisglycinate)

Common form in multivitamins; better tolerated than mineral salts at higher doses.

Generally well-absorbed; mineral bound to amino acids.

Manganese sulfate

Standard form in many multivitamins and fortified foods.

Inexpensive inorganic salt with moderate absorption.

Manganese gluconate

Common in over-the-counter supplements.

Organic salt with reasonable absorption.

Safety

Know the common side effects, key cautions, and who should avoid it.

Common side effects

Generally none at dietary doses

Serious risks

Who should avoid it

Pregnancy & breastfeeding

Stay within standard prenatal levels; do not exceed the upper limit.

SourceNIH Office of Dietary Supplements — Manganese — NIH ODS

Interactions

IronMinor

Iron reduces manganese absorption; iron deficiency increases it

SourceNIH Office of Dietary Supplements — Manganese — NIH ODS
Calcium and magnesiumMinor

Compete for absorption in the same dose

SourceNIH Office of Dietary Supplements — Manganese — NIH ODS
Tetracycline antibioticsMinor

Manganese can impair antibiotic absorption

SourceNIH Office of Dietary Supplements — Manganese — NIH ODS

Food sources

Mussels (3 oz, cooked)

Amount
5.8 mg
%DV
—

Hazelnuts (1 oz)

Amount
1.6 mg
%DV
—

Pecans (1 oz)

Amount
1.1 mg
%DV
—

Brown rice (1 cup, cooked)

Amount
1.1 mg
%DV
—

Oatmeal (1 cup, cooked)

Amount
1.5 mg
%DV
—

Spinach (1/2 cup, cooked)

Amount
0.84 mg
%DV
—

Pineapple (1/2 cup, raw)

Amount
0.77 mg
%DV
—

Black tea (1 cup)

Amount
0.5 mg
%DV
—

Choosing a product

What to look for on the label — and what to be skeptical of.

Look for…

Modest dose within the AI (2–5 mg)
Chelated forms (e.g., bisglycinate) for tolerance
Part of a balanced multimineral

Be skeptical of…

High-dose 'bone builder' marketing
Treats arthritis
Mega-dose mineral support

Frequently asked questions

Do I need a manganese supplement?⌄

Probably not. Whole grains, nuts, leafy greens, and tea provide ample manganese for most people. A multivitamin with manganese is sufficient if you want insurance.

Is manganese the same as magnesium?⌄

No. Despite similar names, manganese (Mn) is a trace mineral needed in milligrams. Magnesium (Mg) is needed in much larger amounts (hundreds of milligrams). The two have completely different roles.

Can manganese build up and cause problems?⌄

Yes, in specific situations. People with chronic liver disease can accumulate manganese because the biliary route is the main excretion pathway. High environmental or occupational exposure can also cause neurological accumulation.

Why is there a UL for manganese?⌄

Excess manganese can deposit in brain regions and cause Parkinsonian symptoms. The 11 mg/day UL provides a safety margin. Dietary intake rarely approaches this level.

Do tea drinkers get enough manganese?⌄

Tea is naturally rich in manganese, so regular tea drinkers often have higher intake than non-tea drinkers. Several cups of tea daily can provide a meaningful share of the AI.

References by claim

manganese deficiency correction

Chen et al., 2018 — PubMed (2018) link

bone health (with other minerals)

Liu et al., 2023 — PubMed (2023) link

Safety

NIH Office of Dietary Supplements — Manganese — NIH ODS link

Track Manganese with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

Coming to App Store
Evidence-based·Last reviewed May 30, 2026·Evidence current as of May 30, 2026·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.