Manganese

About Manganese

Cofactor for manganese superoxide dismutase (MnSOD), a critical mitochondrial antioxidant enzyme, and enzymes involved in bone formation and carbohydrate metabolism. Adequate intake is easily met through diet—whole grains, nuts, and tea are rich sources. Supplementation is rarely needed and high doses can be neurotoxic. Often included in multivitamins and bone-support formulas at modest doses.

What Manganese supports

• 🦴Supports bone formation
• ⚡Aids metabolism

How much Manganese to take

Clinical studies typically use 1.8–5 mg of Manganese.

RDA

2.3 mg

Upper limit (UL)

11 mg

Effective range

1.8–5 mg

Forms of Manganese compared

• Manganese bisglycinatePremium
  Chelated; well-absorbed and gentle on the stomach.
• Manganese citrateStandard
  Reasonable absorption; common food-grade form.
• Manganese gluconateStandard
  Common food-grade form; decent absorption.
• Manganese sulfateBudget
  Basic form, lower absorption

Clinical evidence

Strong clinical evidence. Cofactor for mitochondrial antioxidant enzyme MnSOD; easily met through diet, supplementation rarely needed