Mineral

Manganese

Also known as: Manganese citrate, Manganese glycinate, Manganese sulfate, Mn

Evidence

Trace mineral supporting bone formation, antioxidant defenses (SOD), and glucose metabolism. Most people get adequate amounts from diet.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Daily target & upper limit

2.3 mg / day · UL 11 mg

Manganese has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:

Manganese dosage reference →

Primary uses

Bone health
Antioxidant (SOD)
Blood sugar support
Antioxidant enzyme
Metabolism
Immune cell protection

How it works

Cofactor for superoxide dismutase (SOD)
Essential for bone formation
Involved in glucose metabolism

Dosage

Typical range: 2-5 mg daily
Timing: Any
With food: Optional
Duration: Usually adequate from diet
Special populations: Rarely needed as supplement

Forms

Manganese gluconate
Manganese citrate

Safety

Common side effects

Well tolerated

Contraindications

Liver disease

Products containing Manganese

Top-scoring supplements in our catalog that list Manganese on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.

Thorne

Advanced Nutrients

Thorne

Basic Nutrients 2/Day

Evidence notes

Essential trace mineral

Grade B: Some human trials support key claims; further confirmation needed.

Related in Mineral

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.