What is manganese?

Manganese is an essential trace element required in very small amounts, but indispensable for numerous biochemical processes in the body. It plays a central role in energy and bone metabolism, the formation of connective tissue, the antioxidant defense system, as well as in brain function and wound healing .

The human body contains approximately 10–20 milligrams of manganese – primarily in bones, liver, kidneys, pancreas, and brain. Since the body cannot produce manganese itself, it must be obtained regularly through diet. Good sources include whole grains, nuts, seeds, legumes, leafy green vegetables, pineapple, oatmeal , and tea .

How does manganese work?

Manganese acts as a cofactor for numerous enzymes and is therefore involved in many vital metabolic processes.

Energy and metabolic processes:
Manganese activates enzymes involved in the metabolism of carbohydrates, amino acids, and fats . It plays a key role in converting nutrients into energy and is therefore an important factor for vitality and performance.

Antioxidant cell protection:
One of the most important manganese-dependent enzymes is manganese superoxide dismutase (MnSOD) – the central antioxidant enzyme in the mitochondria. It protects cells from free radicals that are produced during energy production, thus protecting mitochondria, DNA, and cell membranes from oxidative stress.

Bones and connective tissue:
Manganese is a crucial component for the formation of collagen and cartilage . It activates the enzyme glycosyltransferase , which is involved in the synthesis of connective tissue structures. Along with calcium, magnesium, zinc, and copper, manganese contributes to bone density, skeletal stability, and elasticity .

Brain and nerves:
Manganese supports the formation of neurotransmitters and is important for the normal function of the nervous system. Adequate intake contributes to mental performance, concentration, and emotional stability.

Wound healing and hormone regulation:
Manganese is involved in the formation of collagen and elastin , which supports tissue regeneration. It also influences thyroid activity and insulin secretion, thus contributing to hormonal balance.

Benefits of Manganese

• Supports energy metabolism and nutrient utilization

• Promotes the formation of bones, cartilage and connective tissue

• Acts as a powerful antioxidant against free radicals

• Supports brain and nerve function

• Promotes wound healing and tissue regeneration

• Contributes to hormone regulation (e.g., thyroid, insulin).

• Supports fertility and reproductive health

Possible side effects and interactions

Manganese is very well tolerated in typical amounts, such as those ingested through food. The recommended daily intake is approximately 2–5 mg for adults.

Manganese deficiency is rare, but can occur with an unbalanced diet, chronic bowel diseases, or heavy alcohol consumption. Symptoms can include fatigue, muscle weakness, poor wound healing, bone problems, irritability, or difficulty concentrating .

An excess occurs almost exclusively due to industrial exposure (e.g., welding, metal dust). Chronically high intake can have a negative impact on the nervous system. Therefore, supplements should be used in moderation and ideally in combination with other minerals (zinc, copper, iron) to maintain a healthy balance.

Interactions:

• Iron, calcium, and phosphorus can reduce manganese absorption.

• Zinc and copper should be taken in a balanced ratio, as they use similar transport pathways in the body.

Conclusion

Manganese is an essential micronutrient for energy, cell protection, bones, and connective tissue. It strengthens the antioxidant defense system, supports collagen formation, promotes wound healing, and contributes to mental clarity and metabolic balance. A varied diet rich in whole grains, nuts, and green vegetables usually covers the body's needs well. During periods of high stress, intensive training, or for bone health, moderate supplementation can be beneficial—especially in combination with magnesium, zinc, and copper.

Sources

1. Aschner JL, Aschner M. (2005): Nutritional aspects of manganese homeostasis. Mol Aspects Med , 26(4–5), 353–362.

2. Chen P, Bornhorst J, Aschner M. (2018): Manganese metabolism in humans. Front Biosci (Landmark Ed) , 23, 1655–1679.

3. Leung FY. (1998): Trace elements that act as antioxidants in parenteral micronutrition. JPEN J Parenter Enteral Nutr , 22(4), 307–313.

4. Freeland-Graves JH, Mousa TY. (2015): Nutritional importance of manganese: an overview. Adv Nutr , 6(4), 326–333.