Manganese
Manganese (Manganese Bisglycinate)
Manganese is an essential trace mineral required for numerous enzymatic processes in the human body, including bone formation, carbohydrate metabolism, and antioxidant defense. Manganese bisglycinate is a chelated form where manganese is bound to two glycine molecules, offering superior bioavailability compared to inorganic forms like manganese sulfate or oxide. It is primarily used to correct or prevent manganese deficiency, support bone health, and maintain normal neurological function.
Mechanism of Action
Manganese serves as a cofactor or activator for over 300 enzymes, most critically as a constituent of mitochondrial superoxide dismutase (MnSOD), the primary antioxidant enzyme protecting mitochondria from oxidative damage. It activates glycosyltransferases and other enzymes essential for proteoglycan synthesis, supporting cartilage and bone matrix formation. In its bisglycinate chelated form, the amino acid chelation protects manganese from competing mineral interactions in the gut and facilitates absorption via amino acid transport pathways, resulting in approximately 2-3x higher bioavailability than inorganic salts.
Evidence by Health Goal(16 goals)
Dosing Protocols
With meals to reduce gastrointestinal upset and optimize absorption
The RDA for manganese is 2.3mg for adult men and 1.8mg for adult women. Most dietary needs are met through food; supplementation is typically warranted only for confirmed deficiency or specific therapeutic use. Do not exceed 11mg/day (the Tolerable Upper Intake Level set by the IOM).
Safety & Side Effects
Manganese bisglycinate is generally safe and well-tolerated at recommended doses (2-5mg elemental manganese daily), and dietary deficiency is rare in healthy adults. However, chronic overconsumption above the 11mg/day upper limit carries a genuine risk of neurotoxicity (manganism), and individuals with liver disease, those with high occupational manganese exposure, or those consuming well water high in manganese should use caution or avoid supplementation.
Possible Side Effects
- !Gastrointestinal discomfort including nausea at higher doses
- !Constipation or loose stools with prolonged use
- !Headache with excessive intake
- !Neurotoxicity (manganism) with chronic high-dose exposure - symptoms include tremors and motor dysfunction
- !Worsening of psychiatric symptoms in individuals with predisposed neurological conditions
- !Interference with iron absorption leading to mild anemia with very high intake
- !Fatigue and cognitive changes with toxicity from excessive supplementation
Interactions
- -Competes with iron for absorption - concurrent iron supplementation (especially non-heme iron) can significantly reduce manganese uptake and vice versa
- -Calcium and magnesium supplements at high doses may reduce manganese bioavailability when taken simultaneously
- -Antacids containing calcium carbonate or magnesium hydroxide may impair absorption if taken together
- -Tetracycline and quinolone antibiotics may form chelates with manganese, reducing both antibiotic and mineral absorption - separate administration by at least 2 hours
- -Levodopa (L-DOPA) for Parkinson's disease - manganese can potentially exacerbate dopaminergic dysfunction; use with caution in Parkinson's patients
Cost & Where to Buy
Manganese bisglycinate is inexpensive and widely available as a standalone supplement or as part of multi-mineral formulas. Chelated forms cost slightly more than inorganic manganese sulfate but are preferred for bioavailability. Price varies primarily by brand reputation and dosage per capsule.
Search on Amazon