Manganese
Essential trace mineral with EFSA claims for connective tissue, bone and energy metabolism, dietary intake usually adequate.
Why
Manganese is essential for bone formation, glucose metabolism, and antioxidant defence. EFSA has authorised health claims for manganese's contribution to normal energy-yielding metabolism, normal connective tissue formation, normal bones, and protection of cells from oxidative stress. Dietary deficiency is rare; toxicity from chronic high-dose supplementation or industrial exposure causes a parkinsonian syndrome.
How it works
Cofactor for manganese superoxide dismutase (mitochondrial antioxidant), arginase, pyruvate carboxylase, and glycosyltransferases involved in proteoglycan synthesis (bone matrix).
Expected onset · Deficiency correction over weeks (rare in adequately-nourished adults)
How to take
Dosage
RDI / adequate intake: 1.8–2.3 mg/day. Supplements: 1–5 mg/day. Avoid sustained intakes above 10 mg/day.
Timing
With food
On the label
Manganese bisglycinate or sulfate. Stated elemental manganese per dose. Often included in mineral or bone formulas.
Ideal for
Adults included in mineral-balance combinations; rarely supplemented alone.
Safety
Evidence
EFSA-authorised claims cover four separate functions of manganese. Dietary intake from grains, legumes, leafy vegetables and tea is usually adequate; routine supplementation rarely needed.
Where to get it
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