Mineral
Manganese
Also known as: Manganese citrate, Manganese glycinate, Manganese sulfate, Mn
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.
Every Manganese product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Thorne Advanced Nutrients | 88 A | $2.40 |
| 2 | Thorne Basic Nutrients 2/Day | 88 A | $0.60 |
| 3 | Thorne Basic Prenatal | 88 A | $1.23 |
| 4 | Thorne Men's Multi 50+ | 88 A | $1.87 |
| 5 | Pure Encapsulations Glucosamine Chondroitin with Manganese | 87 A | $0.54 |
| 6 | Garden of Life Vitamin Code 50 & Wiser Women | 87 A | $1.01 |
| 7 | Thorne MediClear-SGS™ - Vanilla | 86 A- | $2.10 |
| 8 | Transparent Labs Multivitamin | 86 A- | $1.33 |
| 9 | Seed AM-02™ Energy + Focus Supplement | 86 A- | $1.17 |
| 10 | Garden of Life Organics Women's Multi 40+ | 86 A- | $1.07 |
| 11 | Garden of Life Vitamin Code Raw One for Men | 86 A- | $0.41 |
| 12 | Garden of Life Organics Men's Multi | 86 A- | $1.16 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Manganese should I take?
The typical range is 2-5 mg daily. Usually adequate from diet
When should I take Manganese?
Any. Optional.
Which form of Manganese is best?
Manganese gluconate — Well-absorbed. Other forms in the catalog: Manganese citrate.
Is Manganese safe?
Commonly reported: Well tolerated. Serious warnings: Neurotoxicity at high doses, Accumulates. Excreted via bile, avoid liver disease
Which Manganese supplement scores highest?
Thorne Advanced Nutrients, at 88/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Daily target & upper limit
2.3 mg / day · UL 11 mgManganese 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
What systematic reviews concluded
Outcomes that systematic reviews of Manganese reached a verdict on: 1 with a benefit, 2 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (1)
“manganese intake reduced risk of stone formation” PMID 32123972
Not enough to say: athletic performance; pcos biochemical parameters.
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.
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.