💊 What it does
Manganese is a trace mineral that functions as a cofactor for numerous enzymes including manganese superoxide dismutase (MnSOD, the mitochondrial antioxidant enzyme), arginase (urea cycle), and enzymes involved in bone formation and carbohydrate metabolism. It supports bone development, wound healing, and blood sugar regulation.
👤 Who needs it
People with osteoporosis or bone density concerns — manganese contributes to bone matrix formation. Those with consistently low dietary intake. Plant-based eaters who consume little in the way of wholegrains and legumes.
🥦 Food sources first
Good plant sources: wholegrains (oats, brown rice, whole wheat), legumes (lentils, chickpeas), nuts and seeds (especially pine nuts, hazelnuts, pecans), dark leafy greens, tea (a significant source of manganese in UK diets), pineapple, blueberries. Deficiency in people eating wholegrains and legumes is uncommon.
🗓 When to supplement
Only when dietary assessment shows consistent shortfall. Most plant-based eaters with wholegrains and legumes in their diet will meet manganese needs from food.
🏷 Best form to look for
Manganese gluconate and manganese bisglycinate are well-absorbed forms. 2 mg is within safe limits.
⏰ When to take it
With food — manganese absorption is reduced on an empty stomach. Space from iron, calcium, and zinc supplements.