Mn7.5

Manganese

mineral

Manganese (Mn)

Cofactor for mitochondrial superoxide dismutase (MnSOD) and enzymes involved in bone formation, blood clotting, and macronutrient metabolism.

longevitymineralessentialantioxidantbone-health

39+ studies

Evidence

Reviewed 19 days ago

moderate

Safety

2-5mg daily

Dose

8-24 weeks

Time to Effect

Manganese Bisglycinate or Citrate

Best Form

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.

Mechanisms of Action

🛡️

Mitochondrial Antioxidant

Essential for MnSOD enzyme

🦴

Bone Formation

Required for bone matrix synthesis

🔄

Metabolic Enzymes

Activates numerous metabolic enzymes

Biological PathwayBeta

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.

Recommended Dose

2-5mg daily

1mg11mg

Loading: Not required

Optimal Timing

With food
Can take with other minerals

Take with food

Available Forms

Form	Type
💊Manganese Bisglycinate or Citrate	Recommended
💊Manganese Gluconate	Alternative
💊Manganese Sulfate	Alternative

Chelated forms are better absorbed. Most multivitamins contain adequate manganese.

Duration

Minimum: 8 weeks

Optimal: 24 weeks

Cycling: Not required

Note: Absorption is reduced by high calcium, iron, and phytate intake. Best taken with meals.

🦴

Bone Support

Supports bone density and cartilage

⏱️ 12-24 weeks

50% of users notice thispositive

🛡️

Antioxidant Support

Enhanced mitochondrial protection

⏱️ 4-8 weeks

55% of users notice thispositive

⚠️

Neurotoxicity Risk (Excess)

High levels can cause neurological issues

📅 With chronic excess

5% of users notice thistrade-off

ModerateMax safe dose: 11mg/day upper limit from supplements

🔴

Those with liver disease

Avoid supplementation; manganese accumulates

Who Should NOT Take This

Liver disease (impaired manganese excretion)
Iron deficiency anemia (increases manganese absorption)

Drug Interactions

Antacidsmild

May reduce manganese absorption

Tetracycline antibioticsmild

Manganese can reduce absorption; take separately

Possible Side Effects

Neurological symptoms (excess)

severeuncommon

Tip: Stay within recommended doses; avoid with liver disease

Warnings

Excess can cause manganese toxicity (manganism)
Liver disease impairs excretion
Most people get adequate amounts from diet

⟡ Vitamin D3

complementary

Both support bone health

Enhanced bone support

Top studies from 39+ peer-reviewed papers

📚meta-analysisn=13388

DOI

Liu W et al. • Environmental health : a global access science source (2020)

“Higher manganese exposure is adversely associated with childhood neurodevelopment.”

Key Findings:

The meta-analysis concerning H-Mn suggested that a 10-fold increase in hair manganese was associated with a decrease of 2.51 points (95% confidence interval (CI), - 4.58, - 0.45) in Full Scale IQ, while the meta-analysis of B-Mn and W-Mn generated no such significant effects.
Higher manganese exposure is adversely associated with childhood neurodevelopment.
Hair is the most reliable indicator of manganese exposure for children at 6-18 years of age.
Analysis of the publications demonstrated sex differences in neurodevelopment upon manganese exposure, although a clear pattern has not yet been elucidated for this facet of our study.

📚systematic-review

DOI

Issah I et al. • The Science of the total environment (2024)

“In conclusion, this review consistently establishes connections between metal exposure during pregnancy and adverse consequences for birth weight, gestational age, and other vital birth-related metrics.”

Key Findings:

In conclusion, this review consistently establishes connections between metal exposure during pregnancy and adverse consequences for birth weight, gestational age, and other vital birth-related metrics.
This review further demonstrates the need to apply mixture methods with caution but also shows that they can be superior to traditional approaches.
Further research is warranted to deeper understand the underlying mechanisms and to develop effective strategies for mitigating the potential risks associated with metal mixture exposure during pregnancy.

📚meta-analysisn=1113

DOI

Wu A et al. • Biological trace element research (2024)

“The Author(s), under exclusive licence to Springer Science+Business Media, LLC, part of Springer Nature.”

Key Findings:

Pooled results showed that compared to normotensive control, women with PE had significantly lower blood Mn concentration (standardized mean difference: -0.36, 95% confidence interval: -0.50 to -0.22, p < 0.001; I2 = 67%).
Finally, pooled results of three studies showed that a high level of blood Mn was related to a low risk of PE with blood Mn analyzed in continuous (risk ratio [RR]: 0.71, 95% CI: 0.59 to 0.85, p < 0.001; I2 = 0%) and categorized variables (RR: 0.50, 95% CI: 0.30 to 0.82, p = 0.006; I2 = 32%).
In conclusion, a low blood level of Mn may be associated with PE in pregnant women.
The Author(s), under exclusive licence to Springer Science+Business Media, LLC, part of Springer Nature.

📚meta-analysisn=47432

DOI

Cao L et al. • Obesity surgery (2023)

“A high deficiency rate of serum iron, zinc, copper, chlorine, phosphorus, and calcium was seen after bariatric surgery.”

Key Findings:

The most severe mineral deficiency after bariatric surgery was iron (20.1%), followed by zinc (18.3%), copper (14.4%), chlorine (12.2%), phosphorus (7.5%), and calcium (7.4%).
The difference in surgical procedures, study regions, and follow-up time may affect postoperative mineral status; more targeted mineral supplement programs are needed considering these influencing factors.
Further research warranted to confirm findings

📚meta-analysisn=63283

DOI

Gu T et al. • Clinical rheumatology (2022)

“The Author(s), under exclusive licence to International League of Associations for Rheumatology (ILAR).”

Key Findings:

Data were pooled by random-effects models and expressed as pooled odds ratios (OR) and 95% confidence intervals (CIs).
Exposure to molybdenum (pooled OR = 0.804, 0.724, 0.975, 3, 0%) was linked to a decreased risk of HUA, however.
Molybdenum exposure was associated with a decreased prevalence of HUA; however, aluminum, cobalt, copper, iron, magnesium, manganese, mercury, selenium, thallium and zinc are not associated with HUA risk.
Further experimental studies are warranted to decipher the mechanisms by which exposure to the above metals affect HUA risk.

View all 39+ studies

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Mn7.5

Manganese

mineral

Manganese (Mn)

Cofactor for mitochondrial superoxide dismutase (MnSOD) and enzymes involved in bone formation, blood clotting, and macronutrient metabolism.

longevitymineralessentialantioxidantbone-health

39+ studies

Evidence

Reviewed 19 days ago

moderate

Safety

2-5mg daily

Dose

8-24 weeks

Time to Effect

Manganese Bisglycinate or Citrate

Best Form

Mechanisms of Action

🛡️

Mitochondrial Antioxidant

Essential for MnSOD enzyme

🦴

Bone Formation

Required for bone matrix synthesis

🔄

Metabolic Enzymes

Activates numerous metabolic enzymes

Biological PathwayBeta

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.

Supplement

Molecular Target

Biological Process

Health Outcome

Strong

Moderate

Emerging

strong

moderate

emerging

Tap node to isolate • Pinch to zoom • Tap edge for research

Recommended Dose

2-5mg daily

1mg11mg

Loading: Not required

Optimal Timing

With food
Can take with other minerals

Take with food

Available Forms

Form	Type
💊Manganese Bisglycinate or Citrate	Recommended
💊Manganese Gluconate	Alternative
💊Manganese Sulfate	Alternative

Chelated forms are better absorbed. Most multivitamins contain adequate manganese.

Duration

Minimum: 8 weeks

Optimal: 24 weeks

Cycling: Not required

Note: Absorption is reduced by high calcium, iron, and phytate intake. Best taken with meals.

🦴

Bone Support

Supports bone density and cartilage

⏱️ 12-24 weeks

50% of users notice thispositive

🛡️

Antioxidant Support

Enhanced mitochondrial protection

⏱️ 4-8 weeks

55% of users notice thispositive

⚠️

Neurotoxicity Risk (Excess)

High levels can cause neurological issues

📅 With chronic excess

5% of users notice thistrade-off

ModerateMax safe dose: 11mg/day upper limit from supplements

🔴

Those with liver disease

Avoid supplementation; manganese accumulates

Who Should NOT Take This

Liver disease (impaired manganese excretion)
Iron deficiency anemia (increases manganese absorption)

Drug Interactions

Antacidsmild

May reduce manganese absorption

Tetracycline antibioticsmild

Manganese can reduce absorption; take separately

Possible Side Effects

Neurological symptoms (excess)

severeuncommon

Tip: Stay within recommended doses; avoid with liver disease

Warnings

Excess can cause manganese toxicity (manganism)
Liver disease impairs excretion
Most people get adequate amounts from diet

⟡ Vitamin D3

complementary

Both support bone health

Enhanced bone support

Top studies from 39+ peer-reviewed papers

📚meta-analysisn=13388

DOI

Liu W et al. • Environmental health : a global access science source (2020)

“Higher manganese exposure is adversely associated with childhood neurodevelopment.”

Key Findings:

The meta-analysis concerning H-Mn suggested that a 10-fold increase in hair manganese was associated with a decrease of 2.51 points (95% confidence interval (CI), - 4.58, - 0.45) in Full Scale IQ, while the meta-analysis of B-Mn and W-Mn generated no such significant effects.
Higher manganese exposure is adversely associated with childhood neurodevelopment.
Hair is the most reliable indicator of manganese exposure for children at 6-18 years of age.
Analysis of the publications demonstrated sex differences in neurodevelopment upon manganese exposure, although a clear pattern has not yet been elucidated for this facet of our study.

📚systematic-review

DOI

Issah I et al. • The Science of the total environment (2024)

“In conclusion, this review consistently establishes connections between metal exposure during pregnancy and adverse consequences for birth weight, gestational age, and other vital birth-related metrics.”

Key Findings:

In conclusion, this review consistently establishes connections between metal exposure during pregnancy and adverse consequences for birth weight, gestational age, and other vital birth-related metrics.
This review further demonstrates the need to apply mixture methods with caution but also shows that they can be superior to traditional approaches.
Further research is warranted to deeper understand the underlying mechanisms and to develop effective strategies for mitigating the potential risks associated with metal mixture exposure during pregnancy.

📚meta-analysisn=1113

DOI

Wu A et al. • Biological trace element research (2024)

“The Author(s), under exclusive licence to Springer Science+Business Media, LLC, part of Springer Nature.”

Key Findings:

Pooled results showed that compared to normotensive control, women with PE had significantly lower blood Mn concentration (standardized mean difference: -0.36, 95% confidence interval: -0.50 to -0.22, p < 0.001; I2 = 67%).
Finally, pooled results of three studies showed that a high level of blood Mn was related to a low risk of PE with blood Mn analyzed in continuous (risk ratio [RR]: 0.71, 95% CI: 0.59 to 0.85, p < 0.001; I2 = 0%) and categorized variables (RR: 0.50, 95% CI: 0.30 to 0.82, p = 0.006; I2 = 32%).
In conclusion, a low blood level of Mn may be associated with PE in pregnant women.
The Author(s), under exclusive licence to Springer Science+Business Media, LLC, part of Springer Nature.

📚meta-analysisn=47432

DOI

Cao L et al. • Obesity surgery (2023)

“A high deficiency rate of serum iron, zinc, copper, chlorine, phosphorus, and calcium was seen after bariatric surgery.”

Key Findings:

The most severe mineral deficiency after bariatric surgery was iron (20.1%), followed by zinc (18.3%), copper (14.4%), chlorine (12.2%), phosphorus (7.5%), and calcium (7.4%).
The difference in surgical procedures, study regions, and follow-up time may affect postoperative mineral status; more targeted mineral supplement programs are needed considering these influencing factors.
Further research warranted to confirm findings

📚meta-analysisn=63283

DOI

Gu T et al. • Clinical rheumatology (2022)

“The Author(s), under exclusive licence to International League of Associations for Rheumatology (ILAR).”

Key Findings:

Data were pooled by random-effects models and expressed as pooled odds ratios (OR) and 95% confidence intervals (CIs).
Exposure to molybdenum (pooled OR = 0.804, 0.724, 0.975, 3, 0%) was linked to a decreased risk of HUA, however.
Molybdenum exposure was associated with a decreased prevalence of HUA; however, aluminum, cobalt, copper, iron, magnesium, manganese, mercury, selenium, thallium and zinc are not associated with HUA risk.
Further experimental studies are warranted to decipher the mechanisms by which exposure to the above metals affect HUA risk.

View all 39+ studies

What would you like to do next?

Compare with Others Find Based on Your Goals

Related Supplements

CA8.8

Calcium

8.8/10

Builds and maintains bone density while supporting muscle contraction, nerve signaling, and cardiovascular function.

Gly8.5

Glycine

8.5/10

Lowers core body temperature to deepen sleep — 3g before bed reduces daytime fatigue and boosts next-day cognition.

Vk7.5

Vitamin K2

7.5/10

Fat-soluble vitamin that directs calcium to bones instead of arteries, supporting cardiovascular and bone health.

Cu9.0

Copper

9/10

Cofactor for iron metabolism, connective tissue synthesis, and superoxide dismutase — must be balanced with zinc intake.