Manganese
- Latin Name: Manganum
- Common Name: Manganese
- Category: Essential Trace Mineral
- Source: Naturally present in nuts, seeds, grains, legumes, and leafy vegetables.
What is Manganese?
Manganese is an essential trace mineral needed in small amounts for enzyme function and metabolism. This mineral supports bone strength, antioxidant defense, and efficient nutrient utilization. Your body requires only trace amounts daily, yet manganese is involved in numerous processes that keep you healthy and active as you age.
Manganese Benefits
Healthy Bone Formation
Manganese supports bone strength and density by working alongside calcium and vitamin D. This mineral helps maintain joint and skeletal integrity, which becomes especially important as you age. Adequate manganese intake may help support healthy bone structure over time.
Efficient Energy Metabolism
Manganese activates enzymes involved in breaking down carbohydrates, fats, and amino acids. It helps convert nutrients into usable cellular energy. This mineral plays a role in maintaining steady energy levels throughout your day.
Antioxidant Support
Manganese is a key component of manganese superoxide dismutase (MnSOD), a powerful antioxidant enzyme. This enzyme helps protect cells from oxidative damage in your mitochondria. By supporting antioxidant defenses, manganese may contribute to healthy aging and cellular protection.
Healthy Connective Tissue
Manganese supports collagen and cartilage formation, which helps maintain flexibility and joint comfort. This mineral contributes to the health of tendons, ligaments, and other connective tissues. Adequate manganese may help maintain tissue resilience as you age.
Brain and Nerve Function
Manganese supports neurotransmitter production and nerve signaling in your brain. This mineral plays a role in maintaining mental clarity and focus. Adequate manganese intake may contribute to overall cognitive and nervous system health.
Mineral Synergy
Manganese works alongside other minerals like magnesium and iron in various enzyme activities. Balanced levels of these minerals support optimal metabolism. Mineral synergy contributes to overall cellular and structural health throughout your body.
Healthy Bone Formation
Efficient Energy Metabolism
Antioxidant Support
Healthy Connective Tissue
Brain and Nerve Function
Mineral Synergy
PureHealth Research Products With Manganese
Blood Sugar Formula
Balance | Energy | Metabolism
Blood Sugar Formula contains 17 research-backed ingredients that target body's vital functions, with essential nutrients and botanicals to boost metabolism and energy levels. It also helps support healthy blood sugar levels and optimal weight.
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Bone Health Formula
Strength | Density | Protection
Bone Health Formula contains 11 bone-boosting minerals and vitamins that strengthen and protect bones, support cartilage health, and supply bones with essential building blocks, including Calcium, Zinc, Magnesium, and Vitamins D3 & K2.
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Blood Sugar Formula
Balance | Energy | Metabolism
Blood Sugar Formula contains 17 research-backed ingredients that target body's vital functions, with essential nutrients and botanicals to boost metabolism and energy levels. It also helps support healthy blood sugar levels and optimal weight.
Subscribe & Save 10%
Bone Health Formula
Strength | Density | Protection
Bone Health Formula contains 11 bone-boosting minerals and vitamins that strengthen and protect bones, support cartilage health, and supply bones with essential building blocks, including Calcium, Zinc, Magnesium, and Vitamins D3 & K2.
Subscribe & Save 10%
Recommended Manganese Dosage
Adults typically need around 1.8-2.3 mg of manganese daily, according to dietary guidelines. Men should aim for 2.3 mg daily, while women need about 1.8 mg per day. The upper limit is 11 mg per day for adults, as excessive intake beyond this amount may cause unwanted effects over time.
Demographic
Recommended Daily Intake (mg)
Adults (19-50)
1.8-2.3
Women (51+)
1.8
Men (51+)
2.3
Pregnant Women
2.0
Breastfeeding Women
2.6
Upper Limit
11
Interactions with Other Ingredients
Manganese works synergistically with other minerals and nutrients in your body.
Manganese and magnesium Both minerals support enzyme activity and metabolic health. Magnesium assists in hundreds of biochemical reactions that complement manganese's role. While they sound similar, manganese aids bone and enzyme function, whereas magnesium primarily regulates muscles and nerves. Manganese and iron These minerals share absorption pathways in the intestines. Manganese helps balance iron utilization and supports antioxidant function. Taking iron-rich foods or supplements may reduce manganese absorption, so balance is important. Manganese and calcium/phosphorus These minerals work together for bone formation and density. Manganese supports connective tissue, while calcium and phosphorus provide structural integrity. Adequate intake of all three minerals contributes to bone and joint health. Manganese and zinc Both minerals support antioxidant enzymes such as superoxide dismutase (SOD). They play a cooperative role in protecting cells from oxidative stress and maintaining healthy tissue structure. However, excess zinc supplementation can reduce manganese levels, so moderation and balance are key.
Foods With Manganese
Manganese occurs naturally in many plant and animal foods, making it relatively easy to obtain through diet. Including a variety of manganese-rich foods helps ensure adequate intake. High manganese foods include:
- Nuts and seeds (pecans, hazelnuts, pine nuts)
- Whole grains (brown rice, oats, quinoa, whole wheat bread)
- Legumes (chickpeas, lima beans, soybeans)
- Leafy greens (spinach, kale, Swiss chard)
- Tea (especially black tea)
- Pineapple
- Sweet potatoes
- Mussels and shellfish
Most people easily meet their manganese needs through a balanced diet rich in whole foods. Variety in your meals helps ensure you get adequate amounts of this important mineral.
Manganese Side Effects
Manganese is generally safe within daily limits for most healthy adults. Your body tightly regulates manganese levels, and dietary manganese from foods has not been reported to cause toxicity. However, excessive intake from supplements (over 11 mg daily for extended periods) may cause neurological symptoms over time.
The upper limit of 11 mg per day should not be exceeded regularly. Most people meet their manganese needs through food alone without requiring supplements. If you take manganese supplements, follow dosage guidelines carefully and consult your healthcare provider.
FAQ
References
Is manganese and magnesium the same?
No, manganese and magnesium are different minerals with distinct roles in your body. Manganese is a trace mineral needed in small amounts for bone formation, antioxidant protection, and enzyme activation. Magnesium is required in much larger quantities and primarily supports muscle function, nerve signaling, and energy production.
Can you get enough manganese from food?
Yes, most people easily get enough manganese through a balanced diet. Manganese-rich foods like whole grains, nuts, legumes, and leafy vegetables provide adequate amounts. Manganese deficiency is rare in healthy individuals who eat a varied diet with plenty of plant-based foods.
What happens if you get too much manganese?
Excessive manganese intake (over 11 mg daily for extended periods) may cause neurological symptoms that resemble Parkinson's disease. These symptoms can include tremors, muscle rigidity, and difficulty with movement. However, toxicity from food sources alone has not been reported, even with high-manganese vegetarian diets.
Does manganese help with metabolism?
Yes, manganese helps activate enzymes that break down carbohydrates, proteins, and fats for energy. This mineral plays a role in converting nutrients into usable cellular energy. Adequate manganese intake supports efficient metabolism and steady energy levels throughout your day.