Manganese
Manganese (Mn)
An essential trace mineral important for bone health, antioxidant defense, and metabolism of amino acids, cholesterol, and carbohydrates.
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
Recommended Dose
2-5mg daily
Loading: Not required
Optimal Timing
- With food
- Can take with other minerals
Take with food
Best Form
Manganese Bisglycinate or Citrate
Alternatives: Manganese Gluconate, Manganese Sulfate
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.
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Bone Support
Supports bone density and cartilage
Antioxidant Support
Enhanced mitochondrial protection
Neurotoxicity Risk (Excess)
High levels can cause neurological issues
Avoid supplementation; manganese accumulates
Who Should NOT Take This
- Liver disease (impaired manganese excretion)
- Iron deficiency anemia (increases manganese absorption)
Drug Interactions
May reduce manganese absorption
Manganese can reduce absorption; take separately
Possible Side Effects
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
Top studies from 40+ peer-reviewed papers
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.
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.
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.© 2023.
- The Author(s), under exclusive licence to Springer Science+Business Media, LLC, part of Springer Nature.
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
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.
Study Type Distribution
Goals This Supplement Supports
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.