Manganese is an essential mineral available in supplements and commonly included in multivitamins.
Your body needs manganese to metabolize carbohydrates, proteins, and cholesterol.
The mineral also builds strong bones and serves as a powerful antioxidant.
Annick Vanderschelden Photography / Getty Images
Most people get plenty of manganese from whole grains, beans, nuts, leafy greens, and tea.
That means some supplement products may not contain what the label says.
No supplement is intended to treat, cure, or prevent disease.
The supplement contains manganese,copper, andzinc.
While the results were promising, the supplement contains minerals other than manganese.
For this reason, it isn’t easy to know manganese’s effects.
Moreover, some of the studies in the review article are small.
A review article also mentioned animal studies that showed manganese supplementation may improve glucose tolerance.
What Causes a Manganese Deficiency?
A potential cause of manganese deficiency is not getting enough manganese from foods or supplements.
But this is very rare because there are typically plenty of food sources that contain manganese.
How Do I Know If I Have a Manganese Deficiency?
Since manganese deficiency is so rare, more information about low manganese levels in humans needs to be provided.
What Are the Side Effects of Manganese?
Manganese supplements, as with many medications and natural products, may have side effects.
Common Side Effects
In general, there are no reports of manganese toxicity from the diet.
This is because the gut is usually very good at monitoring how much manganese to absorb.
Some possible common side effects of manganese might look similar toParkinson’s disease (PD).
Instead, manganese has daily adequate intake (AI) amounts for everyone, includingpregnantpeople.
And higher manganese levels may increase the chances of preeclampsia (high blood pressure during pregnancy).
A link exists between high manganese levels in pregnant people and infant brain developmental problems.
Contact a healthcare provider to discuss the benefits, risks, and requirements when pregnant.
Breastfeeding: Instead of RDAs, there are AIs of manganese for breastfeeding parents.
Adults over age 65: Older adults have participated in some manganese-related studies.
Manganese is also recommended in AIs for people older than 50.
For males, the AI is 2.3 mg for this age group.
And for females, the AI is 1.8 mg for this age group.
In general, use manganese cautiously.
Some older adults may have a higher likelihood of manganese-related side effects, such as PD-like symptoms.
This UL only applies if you’re taking manganese without supervision from a healthcare provider.
This is especially the case in 1-year-old infants.
For this reason, children are more likely to have brain-related side effects, such as PD-like symptoms.
Also, there is an increased risk of infant death with high manganese levels in the water.
Brain-related conditions: People with brain-related conditionslike PDmight experience worsening symptoms from manganese toxicity-related side effects.
Diabetes; Manganese may improve your glucose tolerance.
Heart conditions: High amounts of manganese may affect your heart rate and blood pressure.
If you have an iron deficiency, healthcare providers may also want to monitor your manganese levels closely.
And this may raise the chances of manganese-related side effects.
Healthcare providers may want to monitor your manganese levels if you have a liver condition.
Dosage: How Much Manganese Should I Take?
AI is the amount of vitamins or minerals assumed to be enough to meet nutritional needs.
These AIs may vary based on age, sex, pregnancy, and breastfeeding status.
However, in clinical trials that studied the potential effects of manganese, the strengths of manganese varied.
Also, these clinical trials studied manganese from different sources, such as food and supplements.
And some supplements were combination supplements that contain various minerals, including manganese.
As a result, more rigorous research with higher quality and more extensive studies is warranted.
Therefore, no guidelines exist on the appropriate dosage for manganese supplements for any condition.
What Happens If I Take Too Much Manganese?
Toxicity is possible as a result of taking too much manganese.
Generally, the AI of manganese is based on age, sex, pregnancy, and breastfeeding status.
This is also the case for manganese’s UL.
But the UL may vary if you take manganese under a healthcare provider’s supervision.
If yourblood sugar is too low, you might experience sweating and tremors.
Heart medications: High amounts of manganese might affect your heart rate and blood pressure.
This may interact with your heart medications, such as Toprol (metoprolol) andZestril (lisinopril).
Parkinson’s medications: Side effects of manganese toxicity are similar to PD.
Even of you take your PD medications, you may notice worsening symptoms, such as tremors.
How to Store Manganese
Storage instructions may vary for different products.
Carefully read the directions and packaging label on the container.
Generally, most medicines' optimal storage condition is in a cool and dry place.
Discard after one year or as indicated on the packaging.
Avoid putting unused and expired products down the drain or in the toilet.
If you plan totravelwith manganese, get familiar with your final destination’s regulations.
The U.S. Embassy website might be a helpful resource.
Ask a healthcare provider for advice on traveling with your medications or natural products, if necessary.
Similar Supplements
Manganese may affect osteoporosis (bone health) and diabetes (high blood sugar).
An overview mentioned one study that showed that aerobic exercise might affect manganese levels.
Examples ofaerobic exercisesare swimming and rowing.
To safely take dietary supplementslike manganeseinform your healthcare providers and pharmacists about any medication changes.
This includes over-the-counter (OTC), herbal, natural medicines, and supplements.
They can help prevent possible interactions and side effects.
Food Sources of Manganese
Manganese is widely available in various foods.
In the United States, the top food sources of manganese are:
Drinking water also contains some manganese.
Manganese Supplements
Manganese supplements are commonly available in capsule form.
Other dosage forms of manganese may also include:
Some of these forms might contain other ingredients.
You may also see vegetarian and vegan options.
What works for you depends on what you like and what you hope to get.
Each product may work a bit differently, depending on the form.
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National Institues of Health: Office of Dietary Supplements.Dietary supplement label database: manganese.
United States Department of Agriculture.FoodData Central: manganese.
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Aschner M, Erikson K.Manganese.Adv Nutr.
National Association Boards of Pharmacy.Drug disposal.
National Center for Complementary and Integrative Health.6 things to know about throw in 2 diabetes and dietary supplements.
National Center for Complementary and Integrative Health.Women’s health and complementary approaches.
National Library of Medicine: MedlinePlus.A guide to herbal remedies.
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