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Manganese (Mn)
Cofactor for mitochondrial superoxide dismutase (MnSOD) and enzymes involved in bone formation, blood clotting, and macronutrient metabolism.
What the evidence says
Manganese doesn't have enough studies with structured effect-size data yet to pool a verdict. Browse the studies below for individual findings.
Most evidence is from high-quality meta-analyses and randomised trials published 1970–2026 with a typical study size of 73 participants.
Based on 31 studies · 8 meta-analyses · 6 RCTs · 1,204 total participants
Confidence
High confidenceBy outcome
An essential cofactor where the meta-analyses are observational biomarker studies (preeclampsia, GDM, cognition) rather than supplementation trials, and excess carries neurotoxicity risk — so it scores emerging despite its clear biological necessity.
17 trials ongoing or recruiting · 73 completed on ClinicalTrials.gov
13 of the completed trials have posted results
Registered trials show research momentum for Manganese, not proof of effect — a registration is a plan, and posted results are sponsor-reported, not peer-reviewed. They are never counted toward the evidence rating above.
Browse these trials on ClinicalTrials.govClinicalTrials.gov · as of Oct 2026
Under EU law (Reg. 1924/2006), EFSA reviews whether a specific health claim for Manganese meets the evidence standard. These are independent regulatory decisions on claims — not studies, and never counted toward the evidence score above.
Authorised claims
“Manganese contributes to normal energy- yielding metabolism”
“Manganese contributes to the maintenance of normal bones”
“Manganese contributes to the normal formation of connective tissue”
“Manganese contributes to the protection of cells from oxidative stress”
Not authorised by EFSA
“Manganese Important for brain functioning. Protects the brain. Regulates nerve impulse progression”
“Not authorised” means the specific claim wording did not meet the EU’s evidence standard — often a matter of dossier or phrasing, not proof of no effect. EFSA judges marketing claims and is kept separate from our study-based evidence score.
Source: EU Register of nutrition and health claims (European Commission / EFSA) · register snapshot Feb 2013
Manganese is an essential trace mineral that serves as a cofactor for numerous enzymes including manganese superoxide dismutase (MnSOD), the primary antioxidant in mitochondria. It's important for bone formation, blood clotting, and metabolism of amino acids, carbohydrates, and cholesterol.
Deficiency is rare but can affect bone health and metabolism. Most people get adequate amounts from diet, particularly from whole grains, nuts, and tea.
Essential for MnSOD enzyme
Required for bone matrix synthesis
Activates numerous metabolic enzymes
How Manganese works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
Avoid supplementation; manganese accumulates
May reduce manganese absorption
Manganese can reduce absorption; take separately
Tip: Stay within recommended doses; avoid with liver disease
Manganese has an evidence score of 4/10 — emerging evidence based on 31 indexed studies, including 6 meta-analyses. Cofactor for mitochondrial superoxide dismutase (MnSOD) and enzymes involved in bone formation, blood clotting, and macronutrient metabolism. Representative study: PMID 37612487.
The commonly studied dose of Manganese is 2-5 mg daily. The cited two-year trial gave 5 mg a day together with calcium, zinc and copper, so its result cannot be credited to manganese alone. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
The best time to take Manganese is with meals. Taking it with food is preferred. Manganese is an essential trace mineral serving as a cofactor for manganese superoxide dismutase (MnSOD), arginase, and pyruvate carboxylase.
Manganese has a safety rating of "moderate". That is a category, not a measure of individual risk, and there are precautions worth knowing. Reported side effects are uncommon and include neurological symptoms (excess). Use caution if any of these apply to you: Liver disease / cholestasis (impaired biliary manganese excretion — accumulation and neurotoxicity risk).
Iron
Likely helpsEssential mineral for oxygen transport and energy production — critical for those with deficiency, especially women and athletes.
Iodine
Limited supportEssential trace mineral for thyroid hormone production — deficiency is common and affects metabolism, energy, and cognition.
Magnesium
Mixed evidenceSupports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.
Zinc
Likely helpsInvolved in 300+ enzymatic reactions — supports immune defense, testosterone production, wound healing, and sleep quality.
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Reviewed by Dr. Baher Al Hakim · Last reviewed May 2026 · evidence from 31 studies · how we score · editorial policy
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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