Supports bone health and metabolism.
Effective Dose
2-5 mg
Onset
2-4 weeks
Cost
Budget
Cycle
Not typically needed; can be taken continuously if a deficiency is present or as directed by a healthcare professional.
Why not higher?
7 things you need to know
What it does
Supports bone health and metabolism.
Worth it?
5/10. Manganese is an essential trace mineral involved in various bodily functions. Deficiency is rare in developed countries due to its presence in many foods. Supplementation may offer benefits for specific conditions, but is generally not needed for most people. Evidence is moderate, and benefits are subtle.
How much to take
2-5 mg
Price
Cheap (under $15/month)
How fast it works
Takes 2 to 4 weeks to notice
Safety
Check if: individuals with liver dysfunction, those exposed to high levels of manganese in the environment (e.g., welders)
What people say
Most people won't 'feel' anything directly. Benefits are typically subtle and related to long-term health markers.
Manganese is named from the Latin 'manganesium' which is a corruption of 'magnesia', a region of Greece.
"Most people won't 'feel' anything directly. Benefits are typically subtle and related to long-term health markers."
Research backing for this ingredient
Some evidence, more research needed
22+
Not yet
Generally accepted with some debate
Supports bone mineral density
RCT of multi-nutrient formula (n=225)
Antioxidant enzyme activation (MnSOD)
Biochemical & Enzymatic Analysis
Relief of PMS symptoms
Small crossover RCT (n=10)
"Manganese is an essential nutrient with well-established roles in human health. However, supplementation is generally not needed unless a deficiency exists or for specific therapeutic purposes."
Manganese is an essential mineral that plays a role in many chemical processes in the body, including processing cholesterol, carbohydrates, and protein. It may support bone health and act as an antioxidant.
Products below minimum dose are likely ineffective
When
Any time
How
2-5 mg
Food
Take with or without food; avoid taking at the same time as high doses of iron.
Noticeable effects on bone health or metabolic markers may take several weeks of consistent supplementation.
Not typically needed; can be taken continuously if a deficiency is present or as directed by a healthcare professional.
Check for specific interactions.
Manganese is categorized as a mineral.
Scientific consensus score: 7/10.
Evidence quality: MODERATE.
Add Manganese to your stack analyzer or compare it with other ingredients.
Not medical advice. Always consult a healthcare provider.