Manganese
Manganese (Mn)
Minerals. Modern nutrition.
Also called Manganese gluconate, Manganese sulfate, Manganese citrate
Pinyin: měng
Spanish: Manganeso
Brain harm at high intakeA trace mineral needed for bone formation, blood clotting, and antioxidant enzymes. Most people get enough from food.
Did you know? Tea leaves are unusually rich in manganese, because tea plants pull it from the soil. A cup of tea can be a real source of this mineral.
What it may help, and how strong the proof is
- Bones. Manganese is needed for bone-building enzymes. Low manganese in animals causes weak bones, but human trials of manganese pills for bones are lacking.Traditional proof
- Energy & tiredness. Manganese is sold for energy. Human deficiency is rare, and extra pills have not been shown to add energy.Not supported
Parts of the body
Traditional use
Manganese has no traditional remedy use of its own. People have long gotten it from whole grains, nuts, beans and tea.
How it is classified
- Herbal actions
- Nutritive, Antioxidant. Energy: neutral.
How people take it
Adequate intake (AI) is 2.3 mg a day for men and 1.8 mg a day for women. The upper limit is 11 mg a day for adults, based mainly on supplements. Most people get enough from food alone.
Food, tablet and capsule.
Where to get it
Good sources are whole grains such as brown rice, oats and whole-wheat bread, nuts (pecans, hazelnuts, almonds), seeds, chickpeas, lentils, soybeans, leafy greens, pineapple and tea. Pills come as manganese gluconate, sulfate or citrate, usually in multivitamins.
Be careful
Manganese from food is safe. High doses from pills can harm the brain, causing tremor, mood changes and trouble walking. Workers who breathe manganese dust can develop a brain disorder called manganism.
Avoid if: liver disease.
Mixing with other things
- Works well together
Bone formation needs calcium, vitamin D and trace minerals such as manganese.
- Works well together
Both are trace minerals sold together for bone health, though the proof for pills is weak.
- Use cautionAlcohol (beer, wine, spirits)
Alcohol-related liver disease can cause manganese to build up in the body.
- Worth knowing
Manganese and iron share absorption pathways, so very high doses of one may reduce the other.
The honest take
Manganese is needed in tiny amounts, and most people get plenty from food. Deficiency has almost never been seen in people. Pills for bones, energy or brain health are not shown to help, and high doses can harm the brain.