Manganese
An essential mineral for bone health, metabolism, and antioxidant defense.
Overview
Manganese is an essential trace mineral that is required for normal brain and nerve function. It is a component of the antioxidant enzyme superoxide dismutase (SOD), which helps to protect the body from damage caused by free radicals. Manganese is also involved in bone formation, metabolism of carbohydrates, and the synthesis of collagen. While manganese is essential for health, high doses can be toxic.
Key Benefits
Bone Health
Manganese is essential for bone formation and density.
Antioxidant Defense
It is a key component of the antioxidant enzyme SOD.
Metabolism
Manganese is involved in the metabolism of carbohydrates, amino acids, and cholesterol.
Dosage & How to Take
The Tolerable Upper Intake Level (UL) for adults is 11 mg per day.
| Purpose | Dose | Notes |
|---|---|---|
| General health | 2-5mg | Taken daily. |
Best Time to Take
Best taken with meals.
With or Without Food
Yes
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Manganese gluconate | High | General supplementation. | A well-absorbed form. |
| Manganese citrate | High | General supplementation. | Another well-absorbed form. |
Side Effects & Safety
Common
- None at recommended doses.
Rare
- Manganese toxicity (at high doses), which can cause neurological problems similar to Parkinson's disease.
Contraindications
- Liver disease.
Interactions
May decrease manganese absorption.
Scientific Research
Manganese in Health and Disease
Manganese is an important metal for human health, being absolutely necessary for development, metabolism, and the antioxidant system.
Food Sources
Products With Manganese
2 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.