Last verified: 17 days ago
Manganese (as Manganese Citrate)
Also known as: Manganese Citrate, Mn, Manganese
Evidence under review. — Not yet rated
Essential trace mineral that supports bone health, metabolism, and antioxidant defense.
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What it does
Manganese is an essential trace mineral your body needs in small amounts. It acts as a cofactor for several enzymes involved in bone formation, carbohydrate and amino acid metabolism, and the...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
1.8–2.3 mg daily (Adequate Intake per age/sex; upper tolerable limit 11 mg/day for adults)
What the Science Says
Manganese is an essential trace mineral your body needs in small amounts. It acts as a cofactor for several enzymes involved in bone formation, carbohydrate and amino acid metabolism, and the production of the antioxidant enzyme superoxide dismutase (MnSOD). Most people get enough manganese from food, and supplements are typically used to fill gaps in those with confirmed deficiency or specific metabolic needs.
What It Doesn't Do
Won't boost energy or athletic performance in people who already get enough from food. No solid evidence it builds muscle or burns fat. Not a proven treatment for any disease. Taking more than you need doesn't give extra benefits — excess manganese is actually toxic.
Evidence-Based Benefits
Manganese is required for normal bone formation and may support bone density as part of a multi-nutrient approach.
Weak EvidenceEffective at: 1.8–2.3 mg daily
Manganese is a key component of the antioxidant enzyme MnSOD, which helps neutralize harmful free radicals in cells.
Weak EvidenceEffective at: 1.8–2.3 mg daily
Manganese plays a role in carbohydrate metabolism and may support normal blood sugar regulation.
Weak EvidenceEffective at: 1.8–2.3 mg daily
Absorption & Bioavailability
Moderate — Manganese citrate is a chelated form generally considered better absorbed than inorganic forms like manganese sulfate. However, absorption is highly variable and inhibited by high intakes of iron, calcium, and phytates.
Red Flags to Watch For
- Excess manganese is neurotoxic — chronic overexposure can cause a Parkinson's-like condition called manganism; do not exceed the tolerable upper intake level of 11 mg/day
- Most adults already meet manganese needs through diet (nuts, whole grains, leafy vegetables); supplementation is rarely necessary
- High-dose manganese supplements may interfere with iron absorption, potentially worsening iron-deficiency anemia
- People with liver disease should use caution — impaired liver function reduces manganese excretion and raises toxicity risk
- No clinical trials were available in the provided data to confirm the efficacy or safety of manganese citrate specifically as a supplement
Products Containing Manganese (as Manganese Citrate)
See how Manganese (as Manganese Citrate) is used in these analyzed products:
Frequently Asked Questions
What does Manganese (as Manganese Citrate) do?
Essential trace mineral that supports bone health, metabolism, and antioxidant defense.
What is the effective dose of Manganese (as Manganese Citrate)?
1.8–2.3 mg daily (Adequate Intake per age/sex; upper tolerable limit 11 mg/day for adults)
Is Manganese (as Manganese Citrate) safe?
Excess manganese is neurotoxic — chronic overexposure can cause a Parkinson's-like condition called manganism; do not exceed the tolerable upper intake level of 11 mg/day
What doesn't Manganese (as Manganese Citrate) do?
Won't boost energy or athletic performance in people who already get enough from food.
Research Sources
- General knowledge — no research papers were provided for this analysis. Claims reflect established nutritional science and regulatory reference values (NIH Office of Dietary Supplements, Institute of Medicine Dietary Reference Intakes). Limited published clinical trial data available for manganese citrate as a standalone supplement.
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25