Manganese
Content by: OpenSupplement Editorial Team | Medical review: pending | Last updated: April 13, 2026
TL;DR
Essential trace mineral needed for bone formation, wound healing, and antioxidant enzymes
Cofactor for manganese superoxide dismutase, arginase, and pyruvate carboxylase
Required for collagen and cartilage synthesis through glycosyltransferases
Deficiency is rare but can impair bone development and wound healing
Toxicity possible with excessive supplementation - neurological symptoms reported
Best for: Bone health support as part of comprehensive mineral formulas
What it is
Manganese is an essential trace mineral that functions as a cofactor for several important enzymes including manganese superoxide dismutase (MnSOD), arginase, pyruvate carboxylase, and various glycosyltransferases. These enzymes are crucial for antioxidant defense, amino acid metabolism, gluconeogenesis, and glycosaminoglycan synthesis - the building blocks of cartilage and connective tissue.
The body contains only 12-20mg of manganese total, primarily concentrated in bones, liver, kidney, and pancreas. Unlike many minerals, manganese absorption is tightly regulated at around 1-5% of intake, with excess amounts quickly eliminated through bile. This regulation helps prevent toxicity under normal circumstances, though it can be overwhelmed with excessive supplementation or occupational exposure.
What the research says
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Manganese on Amazon
Safety
Manganese is safe at recommended intakes but can cause toxicity with excessive supplementation. The upper limit is set at 11mg daily for adults due to neurological concerns. Chronic manganese toxicity (manganism) resembles Parkinson's disease, with symptoms including tremors, muscle rigidity, and psychiatric disturbances. This typically occurs with industrial exposure or contaminated water supplies rather than dietary intake. Pregnant women should be particularly cautious as developing brains are more susceptible to manganese toxicity.
Interactions
• Iron - manganese competes with iron for absorption via the same transporters (DMT1, transferrin) • Calcium - high calcium intake can reduce manganese absorption • Magnesium - may compete for absorption pathways • Zinc - potential competitive absorption, though less significant than iron • Antacids - may reduce manganese absorption by altering stomach pH • Tetracycline antibiotics - manganese can reduce antibiotic absorption
Dosing
Adequate Intake: 1.8 mg daily for women, 2.3 mg daily for men
Therapeutic range: 2-5 mg daily, typically as part of bone health formulas
Upper limit: 11 mg daily - exceeding this may cause neurological symptoms
Food sources: Whole grains, nuts, leafy vegetables, tea. A cup of cooked brown rice provides about 2 mg
Supplemental forms: Manganese gluconate and sulfate are commonly used and well-absorbed
Cost
Manganese is one of the least expensive mineral supplements, typically costing $5-8 monthly as a standalone product. However, it's rarely sold alone and is more commonly found in multivitamins, bone health formulas, or trace mineral complexes where it adds minimal cost. Given that deficiency is uncommon and most people get adequate amounts from diet, standalone supplementation is usually unnecessary.
The bottom line
Manganese supplementation is rarely necessary for most people eating a varied diet including whole grains and vegetables. While it plays important roles in bone health and antioxidant defense, there's limited evidence supporting standalone supplementation for specific health benefits. It's most appropriately used as part of comprehensive bone health formulas rather than alone, and dosing should stay well below the 11mg upper limit to avoid potential neurological effects.
References
- National Institutes of Health Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals. Updated April 2022.
- Aschner JL, Aschner M. Nutritional aspects of manganese homeostasis. Mol Aspects Med. 2005;26:353-362.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.