Manganese
trace-mineral
Key Takeaways
- Manganese is a cofactor for enzymes including manganese superoxide dismutase, arginase, and pyruvate carboxylase
- FDA daily value is 2.3 mg for adults; adequate intake ranges from 1.8-2.3 mg by age and sex
- Deficiency is very rare in humans due to widespread availability in foods
- The body contains about 10-20 mg of manganese, with 25-40% in bone
- Excessive manganese exposure (primarily occupational inhalation) can cause neurotoxicity
Evidence Spectrum
14 studies reviewed →Anti-cancer immune responses
Manganese has been shown to enhance anti-cancer immune responses through the cGAS-STING pathway. Research on manganese delivery vectors for cancer treatment is ongoing.4
Thyroid function
Manganese may be related to thyroid function and disease as a trace element, but the relationship remains unclear and requires further research.2
14
Studies Reviewed
0.003 mg
RDA (Birth to 6 months (AI))
11 mg
Upper Limit
Role in the Body
Manganese is an essential trace element that serves as a cofactor for multiple enzymes. Manganese superoxide dismutase (MnSOD) is a primary mitochondrial antioxidant enzyme that protects cells from oxidative damage. Arginase, another manganese-dependent enzyme, is involved in the urea cycle. Pyruvate carboxylase requires manganese for gluconeogenesis. Through these enzymes, manganese participates in amino acid, cholesterol, glucose, and carbohydrate metabolism; reactive oxygen species scavenging; bone formation; reproduction; and immune response. Manganese also plays a role in blood clotting and hemostasis in conjunction with vitamin K. The human body contains about 10 to 20 mg of manganese, with 25% to 40% in bone. The liver, pancreas, kidney, and brain also contain manganese. More than 90% of absorbed manganese is excreted via bile into feces, maintaining tight homeostatic control.
- Mitochondrial antioxidant defense via manganese superoxide dismutase (MnSOD)
- Amino acid metabolism via arginase (urea cycle)
- Gluconeogenesis via pyruvate carboxylase
- Bone formation and skeletal development
- Cholesterol and carbohydrate metabolism
- Blood clotting in conjunction with vitamin K
- Immune response regulation
Supplement Forms
Manganese gluconate
RecommendedBioavailability: 0%
Common supplement form; generally well-tolerated. Specific bioavailability comparison data not available in rawData.
Manganese sulfate
Bioavailability: 0%
Another supplement form used in research. Bioavailability data not available in rawData.
Manganese amino acid chelate
Bioavailability: 0%
Chelated form marketed for improved absorption. Bioavailability data not available in rawData.
Food Sources
Whole grains (brown rice, oatmeal)
Nuts (pecans, almonds)
Legumes (chickpeas, soybeans)
Tea (black and green)
Pineapple
Spinach and leafy greens
Sweet potatoes
Shellfish (mussels, clams)
Deficiency
Prevalence: Very rare in humans; no definitive deficiency symptoms have been firmly established
Symptoms:
- Bone demineralization and poor growth in children (limited evidence)
- Skin rashes
- Hair depigmentation
- Decreased serum cholesterol
- Increased alkaline phosphatase activity
- Altered mood
- Increased premenstrual pain in women
- Abnormal glucose tolerance
Risk Factors:
- Severely restricted diets
- Conditions impairing mineral absorption
- Inadequate dietary intake (rare)
Safety & Interactions
Possible Side Effects:
- • Neurotoxicity from excessive exposure (primarily occupational inhalation, not dietary)
- • Manganism (Parkinson-like symptoms from chronic occupational exposure)
- • Gastrointestinal effects at very high oral doses
Drug Interactions:
- • Iron and manganese share absorption pathways; high iron intake may reduce manganese absorption
- • Manganese levels in blood may be affected by iron status
Contraindications:
- • Individuals with liver disease (impaired biliary excretion may lead to manganese accumulation)
- • Chronic liver failure patients should exercise caution
Frequently Asked Questions
What does manganese do in the body?
Manganese is a cofactor for enzymes involved in antioxidant defense (MnSOD), bone formation, amino acid metabolism, gluconeogenesis, and blood clotting.
How much manganese do adults need daily?
The FDA daily value is 2.3 mg. The adequate intake for adult men is 2.3 mg and for women is 1.8 mg. The tolerable upper intake level is 11 mg.
Can manganese be toxic?
Dietary manganese toxicity is rare. Neurotoxicity (manganism) primarily occurs from occupational inhalation exposure. Individuals with liver disease may accumulate manganese more readily.
What foods are rich in manganese?
Whole grains, nuts, legumes, tea, pineapple, spinach, and sweet potatoes are good dietary sources of manganese.
Research Sources
14 peer-reviewed studies analyzed from PubMed. 4 directly cited in this review.