🧬 Family & Essentiality

🌿 Plain-Language Summary

Manganese is a trace mineral needed in small amounts for antioxidant defence, bone and cartilage formation, and the metabolism of amino acids, cholesterol, and carbohydrates. Deficiency is extremely rare, but excess exposure (industrial or supplement misuse) can affect the nervous system.

⚗️ Molecular & Chemical IDs

• Element: Mn (Manganese)
• Atomic number: 25
• Supplement forms: manganese sulphate, manganese gluconate (rarely needed)

⚡ Functions

• Antioxidant enzyme: manganese superoxide dismutase (Mn-SOD) protects mitochondria
• Cofactor for enzymes in bone and cartilage formation
• Involved in amino acid, cholesterol, and carbohydrate metabolism
• Supports wound healing and connective tissue integrity

🍽️ Absorption & Bioavailability

🥗 Food Sources

• Whole grains, nuts, legumes
• Leafy vegetables, tea
• Small amounts in many plant-based foods

🇦🇺 Australian NRVs (NHMRC)

• AI (Men): 5.5 mg/day
• AI (Women): 5 mg/day
• No UL established due to limited data — excess supplement use not advised

🚨 Deficiency & Excess

Deficiency (rare)

Can cause poor growth, skeletal abnormalities, impaired glucose/lipid metabolism, and skin rash — but extremely uncommon in humans.

Excess

Usually from environmental/industrial exposure or contaminated water. Excessive intake linked with neurological effects (manganism). Supplements should be used cautiously.

🧪 Testing & Monitoring

• Blood or urine manganese are not reliable markers of status at normal intakes
• Assessment is usually based on exposure history or in occupational health settings

🔄 Interactions

• Iron and manganese share transport pathways — high iron reduces manganese absorption
• High calcium intake may also reduce absorption
• Phytates in whole grains can bind manganese, lowering uptake

📊 Evidence Snapshot

• 🔬✅ Well-established: Essential cofactor roles (e.g., Mn-SOD, bone metabolism enzymes)
• ⚠️ Caution: Neurotoxicity risk from excess manganese (environmental or supplement misuse)