Supplement Scholar
Mineral

Manganese

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Manganese. Trace mineral cofactor for SOD, gluconeogenesis, and bone formation.

How it works. Cofactor for Mn-SOD, glutamine synthetase, and arginase.

What the research supports. 1 graded claims. Strongest: Prevents deficiency-related skeletal abnormalities (moderate).

How much to take. Typical dose: 1.8–2.3 mg.

Side effects and interactions. 1 medication interaction listed. Serious: Manganism with industrial exposure or TPN excess.

Stacking. Pairs well with A high-quality multivitamin, Omega-3 (EPA/DHA).

Forms. 1 forms. Pick one to open its profile.

Key studies. 8 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried Manganese. Anecdotes are not medical advice.

Manganese. Trace mineral cofactor for SOD, gluconeogenesis, and bone formation.

Element Mn · Z = 25Mn · 54.93804 g/mol

What it is

Trace mineral cofactor for SOD, gluconeogenesis, and bone formation.

Food sources

Whole grainsTeaNutsLeafy greens

Goals

Bone HealthGeneral Wellness

How it works

Cofactor for Mn-SOD, glutamine synthetase, and arginase.

Pathways

  • Antioxidant defense
  • Urea cycle

Effects

  • +Bone formation supports

What the research supports

Prevents deficiency-related skeletal abnormalitiesmoderate

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
1.8–2.3 mg
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodEither with or without food.
Best formMost evidence is based on the manganese sulfate form.
Upper limit11 mg
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Side effects & interactions

Serious

  • Manganism with industrial exposure or TPN excess

Medication interactions

Prescription medications (general)minor

Always disclose Manganese use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

  • A high-quality multivitaminCovers micronutrient cofactors that support most supplement pathways.
  • Omega-3 (EPA/DHA)Foundational anti-inflammatory support that complements most regimens.

Key studies

8 studies cited in total.

PubMed: Manganese — Prevents deficiency-related skeletal abnormalities ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Manganese and "Prevents deficiency-related skeletal abnormalities". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Manganese — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Manganese and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Manganese — meta-analysis ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Manganese and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

Discussion

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