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THYROID FUNCTION

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

NIH ODS — Manganese · MedlinePlus — Manganese · Britannica — Manganese

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The curious few.
50 founding spots left

Know what you're putting in your body.

158 herbs, nutrients, and compounds. What the science says, what tradition knew, and what to watch for. Founding members keep this running.

$60 /year

Founding rate — locked for life. Regular price after launch: $96/year.

  • ✓ Full access to all 158+ entries
  • ✓ Print-ready reference card for every herb
  • ✓ Monthly curated set — 5 herbs, one body system
  • ✓ The Sunday Letter — weekly research digest
  • ✓ Bookmarks synced across devices
  • ✓ Founding rate locked forever
Become a founding member

Cancel any time. No questions asked.