We talk a lot about iron, sometimes zinc, but rarely manganese (Mn). And yet, this mineral is one of the micronutrients your body cannot do without. It plays a crucial role in your metabolism, bone strength, and the antioxidant protection of your cells.
In this guide, discover the benefits of manganese, its health effects, manganese-rich foods, and tips for meeting your daily needs.
- Cofactor in energy metabolism (carbohydrates, lipids, amino acids)
- Contributes to the maintenance of bone and cartilage strength
- Key role in the antioxidant protection of cells (via MnSOD)
- Participates in the normal functioning of the nervous system
For endurance athletes, in particular, a sufficient intake of trace elements like manganese helps to limit fatigue linked to mineral loss during prolonged effort.
What is Manganese?
Definition of Manganese
Manganese is an essential mineral present in trace amounts in the body. It acts as an enzymatic cofactor in numerous biological processes. Unable to be synthesized by the body, it must be supplied exclusively through diet. Once absorbed, it primarily concentrates in the bones, as well as in the liver, pancreas, and kidneys.
Manganese vs. Other Trace Elements
Like zinc or iron, manganese belongs to the family of essential trace elements.
- Iron ensures oxygen transport and storage;
- Zinc is involved in immunity, cell renewal, and protein synthesis;
- Copper participates in collagen formation, energy metabolism, and iron transport.
<p>Manganese, on the other hand, primarily acts on energy metabolism, antioxidant defense, and the integrity of cartilage and bone matrix: complementary but distinct roles. Moreover, certain trace elements are often combined to meet broader needs, provided recommended doses are respected.
What are the health benefits of Manganese?
Manganese and Energy Metabolism
Manganese acts as a cofactor for several enzymes involved in the metabolism of carbohydrates, lipids, and amino acids (Aschner & Aschner, 2005). By participating in the activation of these enzymes, it contributes to the normal functioning of metabolic pathways that allow your cells to use nutrients from your diet.
Benefits of Manganese for Bones and Joints
Manganese contributes to the maintenance of strong bones and connective tissues, alongside other essential micronutrients like calcium and vitamin D. As an enzymatic cofactor, it stimulates the cells responsible for bone tissue formation, while regulating the activity of those that break it down. It also participates in the synthesis of molecules that ensure cartilage resistance and flexibility (Taskozhina et al., 2024).
Manganese and Protection Against Oxidative Stress
Among the benefits of manganese, its role in protecting cells against oxidative stress is one of the best documented. This trace element is part of the composition of manganese-dependent superoxide dismutase (MnSOD), an antioxidant enzyme present in the matrix of your mitochondria. The latter participates in neutralizing the superoxide radical (an unstable molecule generated during cellular energy production) into less reactive molecules, thereby preventing it from damaging cell membranes.
Manganese and the Nervous System
According to a review published in the Journal of Biological Chemistry, manganese acts as a cofactor for several enzymes involved in brain metabolism, particularly glutamine synthetase. By supporting the function of this enzyme which plays a key role in regulating glutamate, an essential neurotransmitter, it indirectly contributes to maintaining the balance between excitation and stability within neural circuits.
What are the symptoms of manganese deficiency?
Possible Signs of a Deficiency
Manganese deficiency is extremely rare in healthy individuals. Your body adapts: it absorbs more when intake decreases and excretes more via bile when intake increases. The signs associated with a deficiency mainly come from limited observations and experimental studies:
- Skin rash and depigmentation of hair or beard;
- Significant drop in blood cholesterol levels (hypocholesterolemia);
- Blood clotting disorders;
- Impaired glucose tolerance and disruption of blood glucose regulation;
- Bone demineralization or abnormal bone remodeling.
At-risk profiles
You may be concerned if you:
- Follow a very restrictive diet, without whole grains or legumes;
- Are pregnant or breastfeeding, a period when your needs must be consistently met;
- Suffer from intestinal malabsorption (Crohn's disease, digestive resection) or chronic liver disease that can impair manganese excretion.
Where can you find manganese in food?
Manganese-Rich Foods
Manganese is naturally much more present in plant-based foods. The main sources are whole grains, legumes, and nuts, especially hazelnuts, walnuts, and pine nuts, as well as brown rice. Black or green tea also constitutes a significant source due to its high natural content. Certain fruits and vegetables like pineapple or spinach also provide it, but in more modest quantities. These foods partly overlap with those rich in zinc, another essential trace element supplied by food.</p>
Diet vs. Supplementation
| Criterion | Dietary Manganese | Supplementation |
|---|---|---|
| Sources | Nuts, seeds, whole grains, legumes, tea… | Capsules, tablets, ampoules (gluconate, sulfate, bisglycinate) |
| Assimilation | Generally lower, depends on meal composition | Variable depending on chemical form |
| Objective | Meeting daily nutritional needs (approx. 3 mg/day) | Targeted correction of a confirmed deficiency |
To remember: iron can reduce intestinal absorption of manganese by competing with it in the intestine. This interaction should primarily be considered if you are taking several dietary supplements simultaneously.
Recommended Manganese Intake
Daily needs according to age and sex
The European Food Safety Authority (EFSA, 2013) recommends an adequate intake of:
- 0.02 to 0.5 mg/day for infants aged 7 to 11 months;
- 0.5 mg/day for young children up to 3 years;
- 1.0 mg/day between 4 and 6 years;
- 1.5 mg/day between 7 and 10 years;
- 2.0 mg/day between 11 and 14 years;
- 3.0 mg/day from 15 years.
A threshold of 3.0 mg/day then applies to all adults, including pregnant and breastfeeding women, for whom no increase is necessary. For comparison, the ANSES, for its part, considers a slightly lower satisfactory intake, around 2.8 mg/day for adults: the two values remain close and fall within the same reference range.
Can you have an excess of manganese?
From diet alone, an excess remains exceptional. However, chronic accumulation can cause a severe neurological syndrome called manganism, whose symptoms resemble those of Parkinson's disease (Chen et al., 2015). This risk primarily concerns situations of prolonged exposure, particularly through inhalation in industrial settings.
Manganese Supplementation: When and How?
When is supplementation useful?
Supplementation is only justified in cases of a very restrictive diet, diagnosed malabsorption, or confirmed deficiency. It should never be initiated without medical advice.
Available forms of manganese
In dietary supplements, manganese is generally offered in the form of sulfate, citrate, gluconate, bisglycinate, or other organic forms authorized in the EU. Chelated products, such as bisglycinate, are often presented as being better absorbed. However, direct comparative data in humans remains limited and does not allow for a clear assertion of clinical superiority.
Precautions for use
Before starting supplementation, keep these points in mind:
- Do not exceed recommended doses without medical advice;
- Consider interactions with iron, which may reduce manganese absorption;
- Always seek your doctor's advice before any supplementation if you suffer from liver disease.
Furthermore, manganese is not a weight-loss nutrient: no scientific data suggests it helps with weight loss.
Manganese and joint health: a key link
Manganese can be a useful support if you suffer from joint and muscle pain, or if you engage in regular and intensive physical activity. Its involvement in cartilage and connective tissue renewal makes it a concrete asset for preserving your mobility in the long term. This is precisely why it is often included in dietary supplements formulated for joint mobility support.
Its effectiveness, however, needs to be nuanced: the benefits observed on osteoporosis and osteoarthritis were found in studies where it was combined with other substances: calcium, copper, and zinc on one side; chondroitin sulfate and glucosamine on the other (Vidal, 2014). In this context, it is difficult to isolate its effectiveness alone. This does not challenge its physiological role, but it suggests not overestimating it outside of a combined formula.
Manganese is also one of the trace elements provided by certain hydration solutions for athletes, alongside zinc, magnesium, and potassium, useful for supporting post-exercise recovery. This is notably the case for Hydratis tablets' formula, which incorporates manganese at a controlled dose for its antioxidant action.
FAQ: Manganese and Benefits
What are the main benefits of manganese?
This trace element contributes to the protection of cells against oxidative stress, strengthens bone and joint health, and participates in energy production.
Is manganese good for joints?
Yes, it promotes the development of normal bone structure and participates in the formation of connective tissues like articular cartilage.
Can you lack manganese?
An isolated deficiency is rare. However, you may be affected if you follow a very restrictive diet or suffer from intestinal malabsorption.
Which foods contain the most manganese?
Pine nuts, hazelnuts, macadamia nuts, brown rice, and pineapple are among the richest sources. Whole grains, legumes, and tea also contribute to meeting your daily needs.
Does manganese help with fatigue?
This claim is not authorized in Europe for dietary supplements containing manganese, even though this trace element is involved in cellular energy production.
Can you take manganese every day?
At a dose equal to or less than 3 mg/day, daily intake is well tolerated. EFSA sets the safe upper limit at 8 mg/day for adults.
What is the difference between manganese and magnesium?
These two minerals are often confused due to their phonetic similarity. Unlike manganese, magnesium is a macromineral that the body needs in large quantities, with distinct properties and roles.
In summary: the essential takeaways
Manganese is a trace element that your body uses in small doses, but without which several functions become dysregulated: energy production, cellular protection, bone and joint strength, and cerebral enzymatic activity. In the vast majority of cases, a varied diet is sufficient to meet your needs. If in doubt, a nutritional assessment with a healthcare professional remains the most appropriate approach.
Bibliography
Holley, A. K., Bakthavatchalu, V., Velez-Roman, J. M., & St Clair, D. K. (2011). Manganese superoxide dismutase: guardian of the powerhouse. International journal of molecular sciences, 12(10), 7114–7162. https://doi.org/10.3390/ijms12107114
Balachandran, R. C., Mukhopadhyay, S., McBride, D., Veevers, J., Harrison, F. E., Aschner, M., Haynes, E. N., & Bowman, A. B. (2020). Brain manganese and the balance between essential roles and neurotoxicity. The Journal of biological chemistry, 295(19), 6312–6329. https://doi.org/10.1074/jbc.REV119.009453
EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2013). Scientific Opinion on Dietary Reference Values for manganese. EFSA Journal, 11(11), 3419. https://doi.org/10.2903/j.efsa.2013.3419
Aschner, J. L., & Aschner, M. (2005). Nutritional aspects of manganese homeostasis. Molecular aspects of medicine, 26(4-5), 353–362. https://doi.org/10.1016/j.mam.2005.07.003
Taskozhina, G., Batyrova, G., Umarova, G., Issanguzhina, Z., & Kereyeva, N. (2024). The Manganese-Bone Connection: Investigating the Role of Manganese in Bone Health. Journal of clinical medicine, 13(16), 4679. https://doi.org/10.3390/jcm13164679
EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA). (2023). Scientific Opinion on the tolerable upper intake level for manganese. EFSA Journal, 21(12), e8413. https://doi.org/10.2903/j.efsa.2023.8413
ANSES. (2021). Actualisation des repères alimentaires du PNNS : élaboration des références nutritionnelles en vitamines et minéraux. https://www.anses.fr/fr/system/files/NUT2018SA0238Ra.pdf
Chen, P., Chakraborty, S., Mukhopadhyay, S., Lee, E., Paoliello, M. M., Bowman, A. B., & Aschner, M. (2015). Manganese homeostasis in the nervous system. Journal of neurochemistry, 134(4), 601–610. https://doi.org/10.1111/jnc.13170
Vidal. (2014). Manganèse. Complément alimentaire. https://www.vidal.fr/parapharmacie/complements-alimentaires/manganese.html
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