howtosupplement
Deficiency

Manganese

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

Manganese

Manganese

34
score
C
evidence
Caution
risk
Use with caution

This supplement may interact with medications, medical conditions or sensitive populations. Review safety before use.

Quick Take

Skip unless your diet is very limited or a clinician suspects deficiency—extra manganese adds little and can accumulate.

Manganese is an essential trace mineral found in whole grains, nuts, legumes, tea, and shellfish. It acts as a cofactor for enzymes involved in mitochondrial antioxidant defense, carbohydrate metabolism, and the formation of cartilage and connective tissue. The clearest use of supplementation is correcting rare low-manganese states; weaker human data suggest possible benefits for bone/connective tissue and glucose handling when intake is low. Adults with highly restricted diets or clinician-confirmed low status are most likely to benefit.

Proven Benefits

01
Corrects low manganese status
02
May support bone/connective tissue
03
May lower oxidative stress
04
May support glucose control
05
May improve deficiency dermatitis

Protocol

Amount
1-2 mg
Frequency
Once daily
When
With a meal; separate by 2+ hours from iron or high-dose calcium.

Onset Time

2-8 weeks for low intake; longer for skeletal effects

Who Should Consider

Adults with diets low in nuts, legumes, and grains
People with clinician-suspected manganese deficiency
Long-term tube-feeding or parenteral-nutrition users under

Food Sources

  • Mussels (~5-6 mg per 85 g)
  • Pecans (~1.1 mg per 28 g)
  • Brown rice (~1.1 mg per cup cooked)
  • Oats (~1.0 mg per cup cooked)
  • Chickpeas (~1.0 mg per cup cooked)
  • Spinach (~0.8 mg per 1/2 cup cooked)

How It Works

Manganese enables several enzymes. It forms part of mitochondrial manganese superoxide dismutase (MnSOD), which neutralizes reactive oxygen species, and it supports enzymes involved in cartilage/proteoglycan formation and carbohydrate metabolism.

Updated 5/19/2026