Manganese Benefits: 10 Science-Backed Health Advantages of This Essential Mineral

Manganese is an essential trace mineral that plays a crucial role in numerous bodily functions, yet it’s often overlooked in discussions about nutrition. This powerful mineral supports everything from bone development to brain health, working behind the scenes to keep your body functioning optimally.

Your body stores approximately 20 mg of manganese primarily in your kidneys, liver, pancreas, and bones. However, since your body cannot produce manganese on its own, you must obtain it through dietary sources including whole grains, nuts, seeds, leafy greens, and legumes.

While only needed in small amounts, manganese is involved in countless enzymatic reactions and metabolic processes that keep you healthy. Let’s explore the scientifically-proven benefits of this remarkable mineral and why ensuring adequate intake should be part of your wellness strategy.

1. Supports Strong Bones and May Prevent Osteoporosis

Manganese plays an essential role in maintaining skeletal health throughout your lifetime. This mineral works synergistically with other nutrients like calcium, zinc, copper, vitamin D, and magnesium to support bone mineral density and structural integrity.

Research indicates that approximately 50% of postmenopausal women and 25% of men over 50 will experience an osteoporosis-related fracture during their lifetime. Studies have demonstrated that supplementation with manganese alongside calcium, zinc, and copper may help reduce spinal bone loss in older women.

One year-long clinical study involving women with compromised bone health found that taking a multi-nutrient supplement containing manganese, calcium, zinc, copper, vitamin D, magnesium, and boron significantly improved bone mass measurements.

While research continues to clarify manganese’s specific contribution to bone health, evidence suggests it plays an important supportive role when combined with other bone-building nutrients.

2. Provides Powerful Antioxidant Protection

One of manganese’s most important functions is its role as a component of superoxide dismutase (SOD), one of the body’s most powerful antioxidant enzymes. This makes manganese crucial for your body’s defense system against oxidative stress.

Antioxidants protect your cells from damage caused by free radicals—unstable molecules that can harm cellular structures and contribute to aging, cardiovascular disease, and various cancers. SOD specifically neutralizes superoxide radicals, converting these dangerous molecules into less harmful substances that won’t damage your cells.

Clinical research involving men found that low SOD levels and poor overall antioxidant status may be more significant risk factors for heart disease than cholesterol or triglyceride levels alone. Another study revealed that people with rheumatoid arthritis had significantly lower SOD activity compared to healthy individuals.

These findings suggest that maintaining adequate manganese intake to support SOD function may help reduce disease risk and support overall cellular health.

3. Reduces Inflammation Throughout the Body

Thanks to its crucial role in SOD production, manganese possesses significant anti-inflammatory properties. Research suggests that SOD may be therapeutically useful for managing inflammatory conditions.

The combination of manganese with glucosamine and chondroitin has shown particular promise for reducing osteoarthritis-related inflammation and pain. Osteoarthritis, a degenerative joint disease characterized by cartilage breakdown and joint pain, involves inflammatory processes within the joint membranes.

In a clinical study involving 93 people with osteoarthritis, 52% reported symptom improvements after four to six months of taking a supplement containing manganese, glucosamine, and chondroitin. The benefits were most pronounced in individuals with mild to moderate osteoarthritis.

Another 16-week study found that men with chronic pain and degenerative joint disease experienced decreased knee inflammation when taking this combination supplement.

While more research is needed to fully understand manganese’s anti-inflammatory mechanisms, current evidence suggests it may help manage inflammation-related conditions when used appropriately.

4. Helps Regulate Blood Sugar Levels

Manganese appears to play a significant role in blood sugar regulation and glucose metabolism, though the exact mechanisms are still being researched.

Multiple studies have found that people with diabetes tend to have lower blood manganese levels compared to individuals without diabetes. Researchers are working to determine whether low manganese levels contribute to diabetes development or if diabetes causes manganese depletion.

Manganese is highly concentrated in the pancreas, where it participates in insulin production and secretion. Insulin is the hormone responsible for removing glucose from your bloodstream and transporting it into cells for energy use. Proper manganese levels may therefore support healthy insulin function and blood sugar stability.

Additionally, research has shown that people with diabetes often have reduced activity of manganese superoxide dismutase (MnSOD), further linking this mineral to glucose metabolism and diabetes risk.

While manganese supplementation shouldn’t replace conventional diabetes management, maintaining adequate intake through diet may support overall blood sugar regulation.

5. May Reduce Seizure Risk and Support Neurological Health

Manganese functions as a vasodilator, meaning it helps blood vessels expand to improve circulation throughout your body, including to your brain. This property may help reduce stroke risk, which is the leading cause of epilepsy in adults over 35.

The brain naturally contains manganese as part of its normal composition. Several studies have observed that people with seizure disorders often have lower manganese levels compared to individuals without epilepsy.

However, researchers are still determining whether seizures cause manganese depletion or if low manganese levels make individuals more susceptible to seizures. This relationship between manganese status and neurological function remains an active area of investigation.

Adequate manganese intake through diet may support healthy brain circulation and neurological function, though those with seizure disorders should work with healthcare providers to address their specific needs.

6. Essential for Nutrient Metabolism

Manganese serves as a critical cofactor for numerous enzymes involved in metabolic processes throughout your body. As a cofactor, manganese helps activate enzymes and enables them to function properly.

This mineral supports the digestion and utilization of proteins and amino acids, as well as the metabolism of cholesterol and carbohydrates. Manganese helps your body effectively use several vitamins, including choline, thiamine, and vitamins C and E, while also supporting optimal liver function.

Beyond metabolism, manganese works as a helper molecule in numerous biological processes including development, reproduction, energy production, immune response, and brain activity regulation.

Without adequate manganese, many of these fundamental metabolic processes cannot proceed efficiently, potentially affecting overall health and energy levels.

7. May Alleviate Premenstrual Syndrome Symptoms

Many women experience uncomfortable symptoms during certain phases of their menstrual cycle, including anxiety, cramping, pain, mood fluctuations, and depression. Emerging research suggests that manganese, particularly when combined with calcium, may help reduce these premenstrual syndrome (PMS) symptoms.

A small clinical study involving women found that those with low blood manganese levels experienced more severe pain and mood-related symptoms during the premenstrual phase, regardless of calcium intake.

While the research is still preliminary and more studies are needed to confirm these findings, the results suggest that maintaining adequate manganese levels alongside sufficient calcium intake may offer natural relief for some PMS symptoms.

Women experiencing significant PMS symptoms should consult with healthcare providers about comprehensive approaches to symptom management, which may include nutritional optimization alongside other interventions.

8. Protects Brain Health and Enhances Cognitive Function

Manganese is critical for maintaining healthy brain function and is sometimes used therapeutically to support nervous system health. The mineral protects brain cells through multiple mechanisms.

First, manganese’s role in SOD production provides powerful antioxidant protection against free radical damage in neural pathways and brain tissue. This protection may help preserve cognitive function and prevent neurological decline.

Second, manganese can bind to neurotransmitters and enhance the speed and efficiency of electrical impulses traveling throughout your nervous system. This may improve overall brain function, reaction times, and cognitive performance.

However, it’s crucial to note that while adequate manganese is necessary for brain health, excessive intake can be harmful. Consuming more than the Tolerable Upper Intake Limit (UL) of 11 mg per day or inhaling manganese in occupational settings can lead to neurological problems, including symptoms similar to Parkinson’s disease such as tremors and movement difficulties.

Maintaining optimal—not excessive—manganese levels through a balanced diet supports brain health without risk of toxicity.

9. Supports Thyroid Function and Hormone Balance

Manganese serves as an essential cofactor for various enzymes involved in thyroid hormone production, particularly thyroxine. Thyroxine is a critical hormone that regulates metabolism, appetite, body weight, and the efficiency of multiple organ systems.

The thyroid gland depends on adequate manganese to produce hormones at appropriate levels. When manganese intake is insufficient, thyroid function may be compromised, potentially contributing to hypothyroidism—a condition characterized by low thyroid hormone levels.

Hypothyroidism can lead to various symptoms including weight gain, fatigue, cold intolerance, and hormonal imbalances. While manganese deficiency is rarely the sole cause of thyroid problems, maintaining adequate intake supports overall thyroid health.

Those with thyroid concerns should work with healthcare providers for proper diagnosis and treatment while ensuring nutritional needs, including manganese intake, are met through diet.

10. Promotes Wound Healing Through Collagen Production

Trace minerals like manganese play important roles in tissue repair and wound healing. Manganese is particularly significant because it’s required for producing proline, an amino acid essential for collagen formation.

Collagen is the primary structural protein in skin and connective tissue, and increased collagen production is necessary for proper wound healing. Manganese enables skin cells to synthesize the collagen needed to close wounds and restore tissue integrity.

Preliminary research has shown that topical application of manganese combined with calcium and zinc to chronic wounds for 12 weeks may enhance healing rates. However, more extensive studies are needed to fully understand manganese’s role in wound healing and establish optimal protocols.

While research continues, ensuring adequate manganese intake through diet supports your body’s natural healing processes.

Recommended Intake and Food Sources

While there is no established Recommended Dietary Allowance (RDA) for manganese, the Adequate Intake (AI) is set at 1.8-2.3 mg per day for adults. The AI varies for children depending on age and developmental stage.

The Tolerable Upper Intake Level (UL) is 11 mg per day for adults aged 19 and older. As a heavy metal, consuming excessive manganese can be harmful, so it’s important to stay within recommended limits.

Fortunately, manganese is readily available in many common foods. The richest sources include:

• Whole grains (brown rice, oats, whole wheat)
• Seeds (pumpkin seeds, flax seeds, sesame seeds)
• Nuts (pecans, almonds, hazelnuts)
• Legumes (chickpeas, lentils, kidney beans)
• Leafy green vegetables (spinach, kale, collard greens)
• Tea (both black and green varieties)
• Pineapple
• Sweet potatoes

Most people can meet their manganese needs through a varied, whole-foods-based diet without requiring supplementation.

Potential Side Effects and Safety Considerations

For most healthy adults, consuming up to 11 mg of manganese daily through food and supplements is considered safe. For adolescents under 19, the safe limit is 9 mg per day or less.

Individuals with healthy liver and kidney function can typically excrete excess dietary manganese without problems. However, those with liver or kidney disease should exercise caution as their bodies may not eliminate excess manganese efficiently.

People with iron deficiency anemia may absorb more manganese than others, so they should monitor their intake carefully. If you have this condition, discuss manganese intake with your healthcare provider.

Occupational exposure to manganese through inhalation presents serious health risks, particularly for welders and others working with manganese-containing materials. Inhaled manganese bypasses the body’s normal digestive defenses and can accumulate in the lungs, liver, kidneys, and central nervous system.

Prolonged exposure to high levels of inhaled manganese can cause manganism, a neurological condition with symptoms similar to Parkinson’s disease, including tremors, slow movement, muscle rigidity, and balance problems.

For individuals obtaining manganese exclusively through food sources, toxicity is extremely rare and generally not a concern.

Final Thoughts

Manganese may be needed only in trace amounts, but its importance to human health cannot be overstated. This essential mineral participates in countless biological processes, from protecting cells against oxidative damage to supporting bone health, regulating blood sugar, and maintaining proper brain function.

The good news is that meeting your manganese needs is straightforward when you consume a varied diet rich in whole grains, nuts, seeds, legumes, and vegetables. These foods provide not only manganese but also fiber, vitamins, minerals, and other beneficial compounds that support overall health.

If you’re considering manganese supplementation, consult with a healthcare provider first to determine whether it’s necessary and appropriate for your individual circumstances. For most people, focusing on whole food sources provides all the manganese needed for optimal health without risk of excessive intake.

By understanding manganese’s vital roles and ensuring adequate intake through nutritious food choices, you can support your body’s natural functions and promote long-term health and wellness.

Sources:

• National Institutes of Health Office of Dietary Supplements – Manganese Fact Sheet
• PubMed Central – Manganese and Bone Health
• PubMed Central – Antioxidants and Free Radicals
• PubMed Central – Superoxide Dismutase Function
• PubMed Central – Manganese and Diabetes
• PubMed Central – Epilepsy and Stroke
• Centers for Disease Control and Prevention – Manganese Exposure
• PubMed Central – Thyroid Function and Minerals