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Mineral

Manganese

Manganese is an essential trace mineral that is part of several enzymes. It comes from foods such as whole grains, nuts, legumes and tea.

Bone & JointLongevityCardiovascularEssential HealthWeight Management

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Bone densityBone & JointSmallCNo linked study
Joint MobilityBone & JointSmallCNo linked study
Oxidative stressLongevitySmallCNo linked study
Cholesterol balanceCardiovascularSmallCNo linked study
Essential HealthSmallCNo linked study
MetabolismWeight ManagementNo effectFNo linked study
Every rating with its studiesGrouped by health goal, with the publications behind each rating

What does manganese do?

Manganese supports energy production, bone formation, and protection of cells from damage. Deficiency is very rare in the United States, where most people get enough from food. 1

Why people take it

Essential Health21.4%
Immune Support20.1%
Energy16.9%
Bone & Joint12.4%
Cognition5.5%
Longevity4.2%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Is manganese deficiency common?

No. NIH describes it as very rare in the United States. 1

Does EFSA’s 8 mg value mean I need that amount?

No. It is a safe level for total dietary intake, based on a risk assessment, not a nutritional requirement. 2

Does an intake above 8 mg prove toxicity?

No. EFSA explains that its safe level has more limited applications than an upper limit; exceeding it does not necessarily imply adverse effects. 3

Sources

  1. Manganese: Fact Sheet for Consumers NIH Office of Dietary Supplements