Rankings / Essentials — Vitamins & Minerals
Manganese
Essentials · Mineral
Tier B-
Bottom line
Read Off Label grades Manganese as B- (5.9/10) based on strong evidence, low benefit magnitude, and a med-risk safety profile.
More relevant as a toxicology entry than a supplement — chronic high oral intake or contaminated water has neurological toxicity, especially in cirrhosis where biliary excretion fails.
Typical use: 1. — OTC.
What this is
More relevant as a toxicology entry than a supplement — chronic high oral intake or contaminated water has neurological toxicity, especially in cirrhosis where biliary excretion fails. Most well-designed multivitamins include 1-2 mg; standalone supplementation rarely needed.
Mechanism
Cofactor for manganese superoxide dismutase (SOD2 — mitochondrial antioxidant), arginase, glutamine synthetase, glycosyltransferases; required for bone matrix, cartilage, and neurotransmitter handling
Dose & route
1.8-2.3 mg/day adequate intake; routinely present in multivitamins at 1-2 mg; food sources (whole grains, nuts, tea) usually adequate
Citations
- https://pubmed.ncbi.nlm.nih.gov/26473421/
- https://pubmed.ncbi.nlm.nih.gov/30199822/
- https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does Manganese work?
- Read Off Label rates the evidence for Manganese as Strong and the benefit magnitude as low, producing an overall grade of B- (5.9/10). More relevant as a toxicology entry than a supplement — chronic high oral intake or contaminated water has neurological toxicity, especially in cirrhosis where biliary excretion fails.
- Is Manganese safe?
- Manganese has a med risk profile in published human data. Legal status: OTC. This is not medical advice — see the disclaimer.
- What is the typical dose for Manganese?
- 1.8-2.3 mg/day adequate intake; routinely present in multivitamins at 1-2 mg; food sources (whole grains, nuts, tea) usually adequate
- How does Manganese work?
- Cofactor for manganese superoxide dismutase (SOD2 — mitochondrial antioxidant), arginase, glutamine synthetase, glycosyltransferases; required for bone matrix, cartilage, and neurotransmitter handling
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.