Manganese

Effects and Benefits

Core Identification

Common Names:
- Manganese
- Mn (chemical symbol)

Latin Name: N/A (mineral element)

Category: Mineral (Trace Mineral)

Uses

Traditional Uses

• Bone and joint support - Long recognized as important for skeletal health
• General vitality - Traditional dietary emphasis on whole grains and nuts for mineral nutrition
• Wound healing - Historically valued in foods supporting tissue repair

Modern Uses

• Bone Health and Osteoporosis Prevention - Essential for bone formation and maintenance | Research quality: Strong
• Key findings: Women with osteoporosis have manganese blood levels that are four times lower than those without the condition; manganese is essential for synthesizing glycosaminoglycans (GAGs) needed for bone and cartilage matrix; some researchers suggest up to 7 mg daily for optimal bone health

• Source citations: TDT Encyclopedia of Vitamins

• Blood Sugar Regulation and Diabetes Support - Supports insulin receptor function and glucose metabolism | Research quality: Moderate

• Key findings: Manganese deficiency is observed in 50% of patients with diabetes; manganese participates in intracellular phosphorylation reactions and works actively with insulin receptors; plays a key role in maintaining carbohydrate metabolism at normal levels; plants and foods rich in manganese (such as blueberries, birch, sage) can improve blood glucose balance and may reduce the need for antihyperglycemic medications

• Source citations: Stewart, Rufus - Herbs To Treat Diabetes

• Antioxidant Protection - Cofactor for manganese superoxide dismutase (Mn-SOD) | Research quality: Strong

• Key findings: Manganese is essential for the function of Mn-SOD, one of the body's primary antioxidant enzymes that protects cells from oxidative damage; acts as a cofactor in other antioxidant enzyme systems

• Source citations: TDT Encyclopedia of Vitamins; Buhner - Herbal Antivirals

• Energy Metabolism - Essential for carbohydrate and fat breakdown | Research quality: Strong

• Key findings: Manganese ions are essential for maintaining energy metabolism by participating in the breakdown of carbohydrates and fats; lack of manganese leads to insulin resistance, increased cholesterol levels, and fatty hepatosis

• Source citations: Stewart, Rufus - Herbs To Treat Diabetes; TDT Encyclopedia of Vitamins

• Connective Tissue Health - Supports cartilage and collagen synthesis | Research quality: Moderate

• Key findings: Manganese is involved in synthesizing the structural components of cartilage and connective tissue; deficiency may contribute to disc and cartilage problems
• Source citations: TDT Encyclopedia of Vitamins

Active Compounds

Primary Active Ingredients:
- Manganese (Mn²⁺/Mn³⁺) - The biologically active forms of manganese essential for enzyme function
- Manganese Superoxide Dismutase (Mn-SOD) - A critical antioxidant enzyme requiring manganese as its cofactor, located primarily in mitochondria
- Arginase - A manganese-dependent enzyme involved in the urea cycle
- Pyruvate Carboxylase - A manganese-dependent enzyme essential for gluconeogenesis

Dosage Information

Standard Dosage:
- Form: Capsules or tablets
- Amount: 2-5 mg daily
- Frequency: Once daily

Therapeutic Dosage:
- Form: Manganese gluconate, manganese citrate, manganese sulfate, or chelated manganese
- Amount: 5-7 mg daily for bone health support
- Purpose: Osteoporosis prevention, blood sugar support, metabolic health
- Duration: Ongoing with periodic assessment

Maximum Safe Dosage:
- Daily maximum: 11 mg for adults (Tolerable Upper Intake Level)
- Warning threshold: Doses above 11 mg daily may increase risk of neurotoxicity over time
- Note: Up to 4 mg of manganese is lost daily through bowel movements and needs replacement

Bioavailability Notes:
- Intestinal absorption is relatively low (typically 1-5%)
- Absorption decreases when taken with high-iron foods or supplements (iron competes for absorption)
- Absorption may be enhanced when iron status is low
- Foods high in phytates, oxalates, and fiber may reduce absorption
- Chelated forms (citrate, gluconate) may offer better absorption

How to Take It

Timing:
- Can be taken any time of day
- Best taken with food to minimize GI discomfort
- Separate from iron supplements by at least 2 hours for optimal absorption
- Avoid taking with high-calcium meals which may reduce absorption

Synergies - What It Works Well With

Complementary Supplements:
1. Calcium - Both essential for bone health | Combined effect supports comprehensive skeletal support (though take at different times)
2. Vitamin D - Supports calcium and mineral absorption for bones | Combined effect enhances overall bone mineralization
3. Vitamin K2 - Both support proper calcium utilization in bones | Combined effect directs calcium to bones rather than arteries
4. Zinc - Works synergistically in enzyme systems | Combined effect supports immune and metabolic function
5. Copper - Both trace minerals work together in antioxidant systems | Combined effect supports superoxide dismutase activity
6. Glucosamine/Chondroitin - Manganese supports cartilage matrix synthesis | Combined effect enhances joint health

Avoidance - What NOT to Combine With

Supplement Interactions:
1. High-dose Iron - Iron strongly competes with manganese for absorption in the intestine; excess iron inhibits manganese uptake | Take at different times; be aware that iron excess can create functional manganese deficiency
2. High-dose Calcium - May reduce manganese absorption | Take at different times for optimal absorption
3. Magnesium (very high doses) - May compete for absorption at extremely high doses | Generally safe together at normal doses

Drug Interactions:
1. Antacids containing magnesium or aluminum - May reduce manganese absorption | Take manganese at different times | Severity: Mild
2. Laxatives - Chronic use may increase manganese excretion and deplete stores | Monitor status with long-term use | Severity: Mild
3. Tetracycline and quinolone antibiotics - Manganese may reduce absorption of these antibiotics | Separate by at least 2-4 hours | Severity: Moderate
4. Antipsychotic medications - Those with neurological conditions taking antipsychotics should consult their physician before supplementing | Severity: Moderate (consult physician)
5. Levodopa (Parkinson's medication) - Manganese may theoretically interfere; individuals with Parkinson's should avoid supplementation | Severity: Moderate

Food Interactions:
- Tea (especially black tea) - While a good source of manganese, tannins in tea may affect mineral absorption of other nutrients when consumed simultaneously
- High-fiber meals may slightly reduce absorption
- High-iron foods consumed at the same time reduce manganese uptake

Safety Information

Contraindications:
- Individuals with liver disease (impaired manganese excretion via bile)
- Individuals with chronic iron-deficiency anemia (increased absorption risk)
- Those with neurological conditions, especially Parkinson's disease or Parkinson's-like symptoms
- Individuals receiving parenteral nutrition (IV feeding) require careful monitoring

Side Effects:
- Generally very well-tolerated at recommended doses
- Rare at normal doses: mild GI discomfort, nausea
- Chronic high-dose toxicity (manganism): neurological symptoms resembling Parkinson's disease including tremors, difficulty walking, facial muscle spasms, mood changes (primarily seen in occupational exposure to inhaled manganese dust)

Long-Term Use:
- Safe for long-term use at recommended doses (2-5 mg daily)
- Do not exceed 11 mg daily long-term
- No cycling required
- Monitor for neurological symptoms if taking higher doses
- Industrial workers exposed to manganese dust are at risk for toxicity with Parkinson's-like symptoms

Special Precautions:
- Pregnancy/Breastfeeding: Adequate Intake is 2.0 mg/day for pregnancy and 2.6 mg/day for lactation; consult healthcare provider before supplementing
- Liver Disease: Manganese is primarily excreted through bile; liver disease may lead to accumulation
- Children: Lower requirements; supplementation should be under healthcare provider guidance
- Elderly: May have altered absorption or excretion; monitor appropriately

Primary Uses At-a-Glance

Primary: Bone health, osteoporosis prevention, antioxidant support (Mn-SOD cofactor), energy metabolism

Secondary: Blood sugar support, cartilage and connective tissue health, wound healing, blood clotting support

Sources

Local Library:
- Brewer, Sarah - TDT Encyclopedia of Vitamins (comprehensive manganese profile: bone health, deficiency symptoms, dosing, food sources, toxicity)
- Stewart, Rufus - Herbs To Treat Diabetes (manganese role in diabetes, insulin receptor function, glucose metabolism, micronutrient chart for medicinal plants)
- Buhner, Stephen Harrod - Herbal Antivirals (manganese superoxide dismutase reference)

General Knowledge:
- Institute of Medicine Dietary Reference Intakes for manganese
- National Institutes of Health Office of Dietary Supplements fact sheet
- Peer-reviewed research on manganese's role in bone metabolism and antioxidant function