Manganese
minerals
Manganese is an essential trace mineral critical for bone development, metabolism, and antioxidant defence through the enzyme manganese superoxide dismutase (MnSOD). It plays important roles in collagen synthesis, wound healing, and blood sugar regulation, though deficiency is rare in developed countries due to adequate dietary intake.
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Benefits
Dosage
Typical Dose
1.8–2.3 mg daily
Upper Limit
11 mg daily (tolerable upper intake level)
Timing
With meals to enhance absorption
Forms & Bioavailability
Manganese gluconate
Well-absorbed form commonly used in supplements
Manganese citrate
Good bioavailability with minimal GI irritation
Manganese sulphate
Highly absorbable but may cause gastrointestinal upset at high doses
Side Effects
Interactions
Research Summary
Manganese is essential for numerous enzymatic processes and bone health, with most evidence supporting its role in skeletal development and antioxidant metabolism. Research indicates that deficiency is uncommon in populations with adequate dietary intake, though supplementation may benefit individuals with specific absorption issues or joint concerns. Excessive supplementation should be avoided due to potential neurotoxic effects, particularly from inhaled occupational exposure.
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The Bottom Line on Manganese
Manganese is well-researched with strong evidence supporting its primary benefits.It is most commonly used for supports bone health and mineralisation and enhances antioxidant defence via mnsod enzyme. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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