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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 appears to help in 3 of 4 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2007–2025 with a typical study size of 73 participants.
Based on 24 studies · 10 meta-analyses · 1 RCT · 166,458 total participants
Confidence
HighWhat the studies found
By outcome
Manganese has an evidence score of 7.5/10 — strong evidence based on 24 indexed studies, including 18 meta-analyses. Cofactor for mitochondrial superoxide dismutase (MnSOD) and enzymes involved in bone formation, blood clotting, and macronutrient metabolism.
The commonly studied dose of Manganese is 2-5mg daily. Research points to an estimated optimal dose around nullmg, with a minimum effective dose near nullmg. Individual response varies — start low and adjust.
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.
Last reviewed May 2026 · evidence from 39 studies · how we score
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.
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.
2-5mg daily
Loading: Not required
Take with food
| Form | Type |
|---|---|
| 💊Manganese Bisglycinate or Citrate | Recommended |
| 💊Manganese Gluconate | Alternative |
| 💊Manganese Sulfate | Alternative |
Chelated forms are better absorbed. Most multivitamins contain adequate manganese.
Minimum: 8 weeks
Optimal: 24 weeks
Cycling: Not required
Note: Absorption is reduced by high calcium, iron, and phytate intake. Best taken with meals.
Multiple meta-analyses demonstrate dose-dependent neurotoxicity risk. Studies consistently show neurological impairment with excess manganese exposure. Risk estimates are conservative based on childhood neurodevelopment meta-analysis showing IQ decrements with elevated exposure.
Supports bone density and cartilage
Enhanced mitochondrial protection
High levels can cause neurological issues
Avoid supplementation; manganese accumulates
May reduce manganese absorption
Manganese can reduce absorption; take separately
Tip: Stay within recommended doses; avoid with liver disease
Manganese is generally safe at recommended doses, with a few precautions worth noting. The most commonly reported side effects are neurological symptoms (excess). Use caution if any of these apply to you: Liver disease (impaired manganese excretion); Iron deficiency anemia (increases manganese absorption).
Vitamin K2
Likely helpsFat-soluble vitamin that directs calcium to bones instead of arteries, supporting cardiovascular and bone health.
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