Manganese

Also known as: Manganese sulfate · Manganese bisglycinate

●●○Moderate Evidence

A trace mineral co-factor for mitochondrial superoxide dismutase (MnSOD). Involved in bone matrix formation and glucose metabolism. Deficiency is rare; toxicity risk is low at supplemental doses.

Effective Dose

2–5mg / day

per clinical evidence

Evidence Level

Moderate

Minerals

Mechanism

Metalloenzyme co-factor — MnSOD, arginase, glutamine synthetase

primary action

Best For

Antioxidant defence

Bone formation, Blood sugar regulation

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Manganese?

Manganese is an essential trace mineral serving as a co-factor for manganese superoxide dismutase (MnSOD) — the primary antioxidant enzyme in mitochondria — and for arginase (urea cycle), pyruvate carboxylase (gluconeogenesis), and enzymes in bone proteoglycan synthesis.

How It Works: The Science

MnSOD catalyses the dismutation of superoxide radicals (O₂⁻) to hydrogen peroxide and oxygen in mitochondria, protecting the ETC from oxidative damage. Manganese in bone proteoglycan synthesis is required for the formation of chondroitin sulfate and heparan sulfate backbones that give cartilage its mechanical properties.

Primary Mechanism

Metalloenzyme co-factor — MnSOD, arginase, glutamine synthetase

Evidence-Based Benefits

Supports mitochondrial antioxidant defence via MnSOD

moderate

Biochemical necessity — MnSOD depends on manganese availability

Contributes to bone matrix proteoglycan synthesis

moderate

Required for glucosyltransferase enzymes in chondroitin sulfate chain elongation

Dosage Guide

Effective Dose

2–5mg / day

AI: 2.3mg/day men, 1.8mg/day women. Supplementation is rarely necessary — whole grains, nuts, legumes, and tea are rich sources. If supplementing: 2–5mg/day as bisglycinate chelate.

Safety Profile & Side Effects

Tolerable UL: 11mg/day. Chronic excess (primarily from occupational inhalation) causes manganism — a Parkinson-like syndrome. Oral supplemental doses at UL are generally safe in healthy adults.

Who Should (and Shouldn't) Take It

Best for

Antioxidant defenceBone formationBlood sugar regulation

Who it's for

Primarily vegetarians and vegans eating whole-plant foods already get sufficient manganese. Supplement only if lab-confirmed deficiency or as part of a comprehensive mineral complex.

Frequently Asked Questions

What is the recommended dose of Manganese?

AI: 2.3mg/day men, 1.8mg/day women. Supplementation is rarely necessary — whole grains, nuts, legumes, and tea are rich sources. If supplementing: 2–5mg/day as bisglycinate chelate.

Is Manganese safe?

Tolerable UL: 11mg/day. Chronic excess (primarily from occupational inhalation) causes manganism — a Parkinson-like syndrome. Oral supplemental doses at UL are generally safe in healthy adults.

How does Manganese work?

Who should take Manganese?

Primarily vegetarians and vegans eating whole-plant foods already get sufficient manganese. Supplement only if lab-confirmed deficiency or as part of a comprehensive mineral complex.

Related Ingredients

Zinc (Bisglycinate / Picolinate)Selenium (Selenomethionine)Glucosamine Sulfate

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →