Deficiency

Manganese

Essential trace mineral for antioxidant enzymes and connective tissue, mainly relevant for adults with unusually low intake.

Manganese

Essential trace mineral for antioxidant enzymes and connective tissue, mainly relevant for adults with unusually low intake.

score

evidence

Caution

risk

Proven Benefits

01Corrects low manganese status

02May support bone/connective tissue

03May lower oxidative stress

04May support glucose control

05May improve deficiency dermatitis

Chemical Forms

Recommended

Manganese bisglycinate
Manganese citrate
Manganese gluconate

Avoid

Manganese oxide (poor solubility and likely lower absorption)

Expert Note

Chelated forms such as bisglycinate and soluble salts like citrate or gluconate dissolve more readily and are commonly used in supplements. Oxide is less soluble, so it is a weaker option when the goal is to correct low intake with a small dose.

Protocol

Amount

1-2 mg

Frequency

Once daily

When

With a meal; separate by 2+ hours from iron or high-dose calcium.

Condition-Based Dosing

Adults with habitually low intake from food

1-2 mg daily for 8-12 weeks, then reassess whether supplementation is still needed.— Most healthy adults can meet needs through diet; keep total intake below the UL.

Adult men

Use only enough supplemental manganese to bring total daily intake near 2.3 mg/day.— This is the Adequate Intake for adult men, not a target supplement dose by itself.

Adult women

Use only enough supplemental manganese to bring total daily intake near 1.8 mg/day.— This is the Adequate Intake for adult women, not a target supplement dose by itself.

Safety & Limits

Upper Safe Limit

11 mg/day total intake (IOM UL for adults)

Cycling

Safe for continuous use

Contraindications

Significant liver disease or biliary obstruction — reduced excretion can raise manganese accumulation and neurotoxicity risk

Iron deficiency — can increase manganese absorption, so avoid extra supplementation unless a clinician advises it

Pregnancy or breastfeeding — avoid high-dose products above prenatal amounts unless prescribed

Parkinsonism, tremor, or unexplained neurologic symptoms — excess manganese may worsen neurologic issues

Avoid Combining With

✕Iron supplements (wait 2+ hours — compete for intestinal transport)
✕Calcium supplements (wait 2+ hours — can reduce absorption)
✕Large bran or phytate-rich meals taken with the dose (can reduce mineral absorption)

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