Manganese
Mn — Element #25
also known as Manganese sulfate, Manganese gluconate, Manganese chloride
An essential trace mineral the body uses for bone formation, antioxidant defense, and metabolism. Manganese deficiency is rare in well-nourished populations because the mineral is widely available in plant foods — but excess from drinking water, occupational exposure, or supplements can cause neurological problems.
Role in the body Cofactor for SOD2 (mitochondrial superoxide dismutase), arginase, and glutamine synthetase; structural in bone and connective tissue
Recommended daily intake
- Adult Men · 2.3 mg (adequate intake)
- Adult Women · 1.8 mg (adequate intake)
- Pregnancy · 2.0 mg
- Lactation · 2.6 mg
Upper intake limit
11 mg/day for adults
Signs of deficiency
- Rare in well-nourished populations
- Reduced bone density
- Skin rash, hair color changes
- Impaired growth in severe cases
- Cofactor for the antioxidant enzyme superoxide dismutase, which protects cells from oxidative damage
- Required for normal bone formation and connective tissue production
- Involved in carbohydrate, fat, and protein metabolism
- Required for normal blood clotting
- Found widely in nuts, whole grains, leafy greens, and tea — most people meet needs through diet
Active in Mn²⁺ (manganous), Mn³⁺ (manganic).
Excess intake can cause a Parkinson-like neurological condition called manganism — irreversible in advanced cases
Highest excess risk comes from contaminated drinking water, welding fumes, and high-dose supplements — not food
Use caution with chronic liver disease — the liver clears manganese, and impaired liver function leads to buildup
Use caution with iron deficiency — low iron increases manganese absorption
Most multivitamins contain manganese; avoid stacking additional supplements unless specifically directed
Children are more vulnerable to excess than adults
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