Manganese
Essential trace mineral for bone matrix, antioxidant defence, and blood sugar control. Most people get plenty from food — supplementation is rarely needed.
Strong evidence for required intake. Limited evidence that supplementation benefits people who aren't deficient. Some bone-formula RCTs include manganese alongside calcium, K2, and others — the contribution of manganese specifically is hard to isolate.
Manganese is a cofactor for several enzymes including manganese superoxide dismutase (MnSOD, a major mitochondrial antioxidant), arginase (urea cycle), and the enzymes that build bone matrix and cartilage. Deficiency is genuinely rare — typical diets provide plenty — but it does happen on heavily-processed-food diets or with certain medications. The opposite end (manganese toxicity) is more of a concern: occupational exposure (welding) or contaminated well water can cause Parkinson-like neurological symptoms. For most people, this mineral lives quietly in a multivitamin and doesn't need its own attention.
- Form
- Manganese gluconate, sulfate, or bisglycinate — typically 2 mg per dose in multivitamins.
- Dose
- 1.8–2.3 mg/day (RDA). Don't exceed 11 mg/day from all sources (upper limit). Standalone supplementation rarely needed.
- Timing
- With food. Often in multivitamins.
- Schedule
- Daily if supplementing.
- Side effects
- At reasonable doses, none. At high doses (especially via inhalation): neurological symptoms resembling Parkinson's, headache, irritability.
- Interactions
- Calcium, iron, magnesium compete for absorption. Antibiotics (quinolones, tetracyclines) — manganese reduces absorption; separate by 2 hours.
- Contraindications
- Liver disease (impaired clearance, accumulation risk). Manganese-related neurological symptoms (current or prior). Pre-existing Parkinson's (caution).
- Lab markers
- Whole-blood manganese (limited utility). MRI of basal ganglia in suspected toxicity. Symptom monitoring more useful than testing in most cases.
- Food sources
- Whole grains (especially brown rice, oats, whole wheat), nuts (almonds, hazelnuts, pecans), leafy greens, pineapple, beans, mussels, tea (high in manganese). Plant-heavy diets easily exceed RDA.
Pairs with
Calcium, magnesium, zinc, vitamin K2 in bone formulas. Iron and copper (other trace minerals — balance matters).
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within Minerals