9 Manganese Benefits: A Little-Known Mineral With Big Potential

The essential element manganese, found in nuts, whole grains, and tea, can have a huge impact on our health.

— On Sep 17, 2025

9 Manganese Benefits: A Little-Known Mineral With Big Potential

In this article:

True health and wellness are built on both macro and micronutrients. Yes, you need your bigger hitters like calcium, iron, vitamin B12, and zinc. But there are other behind-the-scenes workhorses like manganese that influence many of the body’s main functions, including immune response, bone strength, and reproductive health.

One of my favorite parts of my job as a nutritionist is educating my clients about overlooked micronutrients. Below, I’ll explain the purported health benefits of manganese and why it’s better to turn to whole foods or all-natural supplements like Live it Up Super Greens to ensure you’re getting the right amount.

Potential health benefits of manganese:

Supports bone health
Aids wound healing
Supports immune response
May help with reproductive health
Supports metabolism
May help with brain function
May help with PMS symptoms
Can aid thyroid function
May support hair health

What Is Manganese?

Manganese is a naturally occurring essential mineral. Most people associate manganese with industrial uses, and before I studied nutrition, I did too. Manganese, however, has a variety of applications. Our bodies require manganese for protein and carbohydrate metabolism. Plus, manganese is a powerful antioxidant that may support wound healing, immune health, and bone formation.

Our bodies can’t make this essential trace element. Instead, it is absorbed and stored in our bones and organs like the liver, kidneys, pancreas, and brain.

Did You Know? Manganese can take multiple forms. Supplement labels typically list forms like manganese bisglycinate chelate, manganese ascorbate, and manganese sulfate. Out of all, manganese chelate and manganese citrate are regarded as the most bioavailable, meaning they're easier for our bodies to absorb and utilize.

How Much Manganese Per Day?

The Food and Nutrition Board (FNB) has established adequate intake (AI) levels for manganese, which vary by age and gender. For those over 18, the recommended dietary allowance values are 2.3 mg for men and 1.8 mg for women.

There's also an upper limit, as too much manganese can trigger serious and life-threatening conditions. For adults, the tolerable upper intake level (UL) is 11 mg. This means that your total intake of manganese from all possible sources, including food, beverages, and dietary supplements, shouldn’t exceed this number.

9 Potential Manganese Benefits for Your Health

In this section, I’ll explain how manganese contributes to our overall health—all supported by research.

1. Supports bone health

Scientists have long studied the association between manganese and bone health. This trace mineral may stimulate the growth of osteoblasts, our bodies’ active bone-forming cells. In animal studies, manganese deficiency correlates with poor bone mineral density and formation. Manganese is also required for bone metabolic processes, which are key to maintaining bone quality and integrity.

Research also highlights manganese’s potential in influencing bone, cartilage, and collagen formation. Manganese serves as a helper molecule for enzymes that make proteoglycans, proteins that are essential components of your bone and cartilage.

2. Aids wound healing

Manganese helps lay the building blocks for wound healing by activating prolidase, an enzyme necessary for the formation of the amino acid proline. Proline is used in collagen formation within skin cells, which oversees wound closure and tissue repair. A 12-week study suggested that dressings with zinc, calcium, and trace minerals like manganese may positively impact wound recovery times.

Manganese is also a cofactor for glycosyltransferases, a family of enzymes linked to the production of glycosaminoglycans (GAGs). GAGs form new tissue after the initial clot, speeding up recovery.

3. Supports immune response

Manganese allows your immune system to unlock its defenses to fight off various threats. Emerging evidence, in both human and animal studies, demonstrates manganese’s ability to help immune cells communicate and mount a coordinated response. This is because manganese is a cofactor in multiple enzymes like manganese superoxide dismutase (SOD), glutamate synthetase, carboxylase, and arginase.

There’s also some interesting research on how our bodies hide manganese from invading pathogens as part of their defense mechanism. When free manganese isn’t readily available for invading germs, they have a difficult time growing and spreading. This allows our white blood cells to step in and fight the invaders.

4. May help with the reproductive system

Manganese has an important and complex role in reproductive health. Manganese functions as a starter molecule for enzymes involved in the production of cholesterol. Cholesterol is a precursor to steroid hormones like testosterone and estrogen, which are "musts" for reproduction.

There’s also been some new work on manganese’s impact on fertility and hormonal pathways. In male rats, manganese supplements may stimulate prepubertal LHRH/LH secretions, leading to positive changes in sperm production and testosterone levels.

5. Supports metabolism

Manganese serves as an indispensable partner for metabolism, the process that helps our bodies get the required nutrients. I've already mentioned that manganese is a cofactor for enzymes like arginase, glutamine synthetase (GS), pyruvate carboxylase, and superoxide dismutase (Mn-SOD). These "VIP" enzymes facilitate important chemical processes such as the breakdown and utilization of carbohydrates, proteins, and amino acids, thus ensuring a healthy metabolism.

6. May help with brain function

When it comes to cognitive function, manganese plays a multifaceted role. This trace mineral influences messaging between cells, and also serves as a key component of the antioxidant enzyme called superoxide dismutase (SOD). SOD may protect against free radicals that can damage delicate brain cells and neural pathways.

Consistent evidence backs the claim that deficiencies in manganese can give rise to cognitive problems like difficulty processing information and poor memory. But we have to be cautious here, as manganese neurotoxicity is a possibility.

7. May help with PMS symptoms

There’s growing interest in manganese’s ability to potentially ease women’s menstrual symptoms like anxiety, mood swings, pain, bloating, and cramping. A small sample study highlighted the positive impact manganese, in combination with calcium, had on easing symptoms like pain and water retention. While promising, these findings need to be corroborated with larger studies.

8. Can support thyroid function

While this is a relatively new field of research, recent studies highlight an association between serum manganese and thyroid health. In a study comparing women with both hypo- and hyperthyroidism, elevated manganese levels were present in those with hyperthyroidism. This could be explained by the fact that manganese may regulate the deiodinase enzymes that convert thyroxine (T4) into triiodothyronine (T3).

However, the data also cautions against excessive manganese exposure as it may disrupt the delicate thyroid homeostasis. Elevated manganese levels can negatively impact the firing of dopamine neurons. This poses an issue because dopamine controls TSH (thyroid-stimulating hormone) secretion. In mice, elevated manganese in the thyroid gland decreased thyroid hormone production.

9. May support hair health

Through its involvement in collagen, manganese may even contribute to healthy hair growth. Manganese is an important cofactor in the production of amino acids. Amino acids are needed to make keratin, the main protein in your hair. Additionally, manganese's antioxidant properties allow it to fight and neutralize reactive oxygen species that can damage hair follicles.

Manganese also helps the body utilize other micronutrients like vitamins C, E, and B1 (thiamine). These vitamins are essential to maintaining hormone health, which also impacts hair growth.

Possible Side Effects of Manganese Supplementation

Our bodies rely on a remarkable biological process, manganese homeostasis, to regulate blood manganese levels. Why? Too much manganese exposure or intake can lead to manganese toxicity. Side effects of prolonged high dosages and accumulation of manganese in the body include:

Muscle spasms
Poor muscle coordination
Speech disturbances
Tremors
Poor appetite
Flushed cheeks and ears
Destruction to the central nervous system

Manganese can also interact with certain medications. Just as with any supplement, you should talk to your healthcare provider before taking any form of manganese. This is even more of a "must-do" if you have an existing health condition or are currently on medications.

Manganese-Rich Foods and How to Get More in Your Diet

Your diet is your primary source of manganese. This is because our bodies can’t make this mineral. Fortunately, there are a variety of foods you can pick from to ensure you’re hitting your recommended nutrient intake:

Leafy green vegetables in the form of spinach and kale
Legumes like soy, lima, and kidney beans, and lentils
Whole grains in the form of oatmeal, brown rice, and bread
Shellfish like clams, mussels, and oysters
Fruits like pineapple and blueberries
Nuts like pecans, peanuts, and hazelnuts
Tea, both black and green
Greens juice powder like Live it Up Super Greens

Did You Know? High iron intake can impact manganese absorption. Iron and manganese share blood transporters (DMT1) in the small intestine. When your body's iron concentration is high, it will halt the production of these transporters to prevent excess iron, which negatively impacts manganese levels. The inverse relationship also holds—an iron deficiency can actually result in better manganese absorption.

Boost Your Manganese Intake With Live it Up Super Greens

A Glass of Super Greens Juice Next to a Live it Up Super Greens Package

Any nutritionist or doctor will tell you, there’s nothing that matches the goodness of whole foods. However, just as we sometimes need a little help from our friends, supplements can help us meet our nutritional needs. Live it Up Super Greens is a convenient way to support your overall health and get in the necessary micronutrients, like 17% of your daily value of manganese.

Live it Up Super Greens is made from 20+ all-natural superfoods, including manganese-rich vegetables like spinach and kale. It’s also packed with 5 billion CFUs of dairy-free probiotics, 3 grams of dietary fiber, and digestive enzymes. Each ingredient is thoughtfully picked to support immune function, energy levels, and digestive health.

Live it Up is committed to giving a high-quality, clean product. That means no additives, fillers, or artificial sweeteners, and each batch is independently tested by a third-party. Plus, it comes in two delicious flavors that can be mixed into many delicious drinks or dishes—water, smoothie bowl, oatmeal, or iced tea.

FAQs on the Benefits of Manganese

Learn more about manganese supplementation and how to support your health without going overboard.

Does manganese help with sleep?

The relationship between manganese and sleep isn’t completely understood and needs further research. However, a landmark study of U.S. adults found a correlation between low manganese levels and shorter sleep duration. The study also hinted at the possibility that high manganese levels can also deter sleep.

What are the symptoms of manganese deficiency?

Although rare, manganese deficiency is possible. Impaired growth, mood swings, fertility issues, changes in metabolism, and reduced glucose tolerance are some of the common deficiency markers. But these are hard to self-diagnose. Complete a vitamin profile test and talk to your doctor to confirm a deficiency.

What is the difference between manganese and magnesium in multivitamin supplements?

While the names may sound similar, manganese and magnesium are different nutrients that support distinct physiological functions. Even the amounts your body requires differ. Manganese is a trace (micro) mineral, while magnesium is a macronutrient. Manganese is found in foods like spinach, squash, blueberries, and whole grains like oatmeal. Magnesium is present in beans and nuts. The recommended DV for men above 18 for magnesium is 420 mg, and for manganese, it’s just 2.3 mg.

What kinds of manganese supplements are available?

Manganese is a frequent ingredient in multivitamins and gummies. Manganese sulfate, manganese citrate, manganese ascorbate, manganese aspartate, and manganese gluconate are the most commonly available forms.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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