Learn all about Manganese
What is Manganese?
Support bone strength & metabolic health with trace mineral manganese. Critical for antioxidant enzymes & tissue formation. Optimise your wellness!
Benefits of Manganese
"Manganese often receives less attention than other minerals, but its role in protecting cells and making collagen makes it particularly important for active individuals and those concerned with bone health as they age."
- Dr Emma Williams, PhD in Mineral Metabolism, University of Cambridge (source)
How to use Manganese
Dosage
Men: 2.3mg daily; Women: 1.8mg daily
Timing
Best absorbed when taken with food
Notes
Absorption may be reduced by high intake of iron, calcium, or phosphorus
Who should take Manganese?
- Women with osteoporosis or at risk of bone density loss
- Individuals with poor dietary variety
- Those with conditions affecting nutrient absorption
- People following plant-based diets that include high-phytate foods (compounds in plants that can reduce mineral absorption)
How does Manganese work?
Manganese helps several important body processes work, including protecting cells from damaging substances called free radicals, removing waste products like ammonia, and building bone. In the brain, it supports brain chemical function and helps maintain the protective coating around nerves. It also activates processes needed for properly using carbohydrates and cholesterol.
Frequently asked questions
Natural sources of Manganese
Whole grains (especially brown rice and oats), nuts (particularly hazelnuts and pecans), leafy green vegetables (like spinach), legumes, fruits (especially pineapple), and tea contain significant amounts of manganese. Plant sources typically provide more manganese than animal foods.
Potential side effects & risks
Warnings
Long-term excessive intake may lead to neurological symptoms resembling Parkinson's disease. Those with liver disease should be cautious with supplementation due to difficulty removing manganese from the body.
Side effects
Supplemental manganese rarely causes side effects at recommended doses. Excessive intake may cause headaches, muscle cramps, or fatigue.
Interactions
May interact with certain antibiotics, antacids, and blood pressure medications. Can compete with iron, zinc, and copper for absorption when taken in supplement form.