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SCORE
Manganese
Bone health · Metabolism · Antioxidant
Tier 2 — Promising
What it is
A trace mineral needed for bone formation, blood clotting, and antioxidant defenses. Most people get enough from diet, but supplementation may benefit bone health in postmenopausal women when combined with calcium and zinc. Do not exceed 11 mg per day because high doses cause neurotoxicity. Manganese welders and miners are at highest risk of toxicity.
Efficacy
3/5
Safety
3/5
Research
2/5
Onset
3/5
Cost
5/5
Drug-int.
4/5
Dose
1.8–2.3 mg/day (adequate intake); do not exceed 11 mg/day — neurotoxicity risk at high doses
Time of day & tips
Take with food to reduce stomach upset. Avoid taking at the same time as calcium or iron — they compete for absorption. Do not exceed the daily upper limit.
Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.
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