Manganese
Type
mineral
Dosage Summary
RDA is 2.3 mg for men, 1.8 mg for women. Best sources: nuts, seeds, whole grains, leafy greens. Avoid excessive intake (>11 mg/day) due to neurotoxicity risk.
Innate Stores
Forms
capsule, tablet
Manganese is an essential trace mineral that acts as a cofactor for many enzymes, particularly those involved in antioxidant defense, metabolism, and bone formation. It plays a role in the metabolism of carbohydrates via gluconeogenesis, amino acids, and cholesterol.
This mineral is also important for the formation of connective tissue, bone health, blood clotting factors, and sex hormones. It works with vitamin K to support blood clotting.
Key Functions
- Supports antioxidant enzyme function
- Aids in bone formation and maintenance
- Assists in carbohydrate and fat metabolism
- Helps with connective tissue formation
- Supports normal brain and nerve function
The adequate intake for manganese is 2.3 mg per day for men and 1.8 mg per day for women. Manganese supplements are available in several forms, including manganese sulfate, manganese gluconate, and manganese amino acid chelates. Do not abuse manganese as it will result in neurotoxicity after 11 mg!
| Form | Bioavailability | Best For |
|---|---|---|
| Manganese Glycinate | High | General supplementation, enhanced absorption |
| Manganese Gluconate | Medium-High | General supplementation |
| Manganese Sulfate | Medium | Less expensive option |
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.