Manganese

non-nutrient/non-botanicalmanganese atom

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.

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.

Evidence for 4 uses

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

Manganese deficiency (rare)

Grade A

Strong evidence

Supplementation reverses the rare experimentally induced deficiency, which causes growth impairment, skin and bone abnormalities, and altered carbohydrate metabolism. True deficiency is very uncommon in the general population.

Bone health (combined with other minerals)

Grade C

Moderate evidence

Manganese is required for cartilage and bone formation. Most trial evidence for bone density supplements combines manganese with calcium, magnesium, copper, and zinc, making isolated effects hard to quantify.

Osteoarthritis

Grade D

Mixed evidence

Some combination products (manganese with glucosamine and chondroitin) report joint comfort benefits, but isolating manganese's contribution is difficult and the evidence is mixed.

Premenstrual symptoms

Grade D

Mixed evidence

Limited evidence suggests adequate manganese intake may modestly reduce some PMS symptoms, particularly with adequate calcium. Effect size is small.

3 commercial forms

Manganese amino acid chelate (bisglycinate)

Generally well-absorbed; mineral bound to amino acids.

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

Manganese sulfate

Inexpensive inorganic salt with moderate absorption.

Standard form in many multivitamins and fortified foods.

Manganese gluconate

Organic salt with reasonable absorption.

Common in over-the-counter supplements.

Dosage

The Adequate Intake (AI) for adults is 2.3 mg/day for men and 1.8 mg/day for women. Most multivitamins provide 2-5 mg. The Tolerable Upper Intake Level (UL) is 11 mg/day for adults. Most people get sufficient manganese from diet and rarely need supplementation.

When and how to take it

Manganese can be taken any time of day, with or without food. Taking it with food may modestly reduce absorption (due to phytates and competing minerals) but improves tolerance. If using a multivitamin that contains manganese, no special timing is needed. Avoid pairing manganese with high-dose iron or calcium in the same dose since they compete for absorption.

Food sources

Food	Amount	%DV
Mussels (3 oz, cooked)	5.8 mg	—
Hazelnuts (1 oz)	1.6 mg	—
Pecans (1 oz)	1.1 mg	—
Brown rice (1 cup, cooked)	1.1 mg	—
Oatmeal (1 cup, cooked)	1.5 mg	—
Spinach (1/2 cup, cooked)	0.84 mg	—
Pineapple (1/2 cup, raw)	0.77 mg	—
Black tea (1 cup)	0.5 mg	—

Safety

At dietary levels, manganese is safe. The main toxicity concern is environmental or occupational exposure (welding, contaminated water), which can cause manganism, a Parkinsonian-like neurological disorder. Oral supplementation rarely causes problems unless biliary excretion is impaired (cholestatic liver disease) or in infants given high doses through parenteral nutrition. Stay below the 11 mg/day UL.

Who should be cautious

People with liver disease (particularly cholestatic conditions) accumulate manganese and should avoid supplements. Infants and young children are more susceptible to manganese neurotoxicity. People with high environmental exposure (welders, certain industrial workers) should not supplement. Pregnant women should stay within standard prenatal levels.

Interactions

Manganese absorption is reduced by iron, calcium, magnesium, and phytates in plant foods. Conversely, iron deficiency increases manganese absorption. Antacids and tetracycline antibiotics may impair absorption. Long-term high-dose magnesium-only or calcium-only supplementation can affect manganese status. Few significant drug interactions otherwise.

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

NIH Office of Dietary Supplements - Manganese Fact Sheet — NIH ODS link
Manganese - Wikidata — Wikidata link

Track Manganese with Pilora

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

Coming to App Store

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.