Manganese

Tier 2 — promising · Bone health · Metabolism · Antioxidant

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.

Dose: 1.8–2.3 mg/day (adequate intake); do not exceed 11 mg/day — neurotoxicity risk at high doses