Why Manganese Flies Under the Radar
Walk into almost any clinic and ask for a “mineral panel,” and you’ll get calcium, magnesium, sodium, and potassium. Manganese almost never appears. That’s not because it’s unimportant; it’s because standard health screening still treats manganese deficiency as rare, even though modern diets and gut issues can lower your status without you realizing it.
Manganese is a trace mineral, meaning your body needs only milligrams per day. But those milligrams are vital for running the cellular machinery that keeps you performing and recovering. Unlike iron or zinc, which have well-known deficiency syndromes, manganese deficiency is subtle. The symptoms, which can include joint soreness, blood sugar swings, and fatigue, overlap with dozens of other issues, so the connection is often missed.
Emerging research links manganese to more than thirty enzymes involved in metabolism, collagen formation, neurotransmitter balance, and antioxidant defense (1). When intake dips too low for too long, performance, joint health, and energy can take a hit.
The Mitochondria–Manganese Connection
Your mitochondria, the energy factories in your cells, produce ATP through oxidative phosphorylation. This process naturally generates reactive oxygen species (ROS), which, if uncontrolled, can damage mitochondrial membranes and enzymes. Manganese is the core component of manganese superoxide dismutase (MnSOD), the main antioxidant enzyme inside mitochondria (2).
When manganese is low:
- MnSOD activity drops, allowing ROS to accumulate
- Mitochondrial efficiency declines, making energy production less reliable
- Recovery after training or illness slows
Athletes or active individuals with subclinical manganese deficiency may notice they feel “wiped out” for days after intense sessions — not because they overtrained, but because their mitochondria are under-supported.
Collagen, Joint Health, and Structural Recovery
Manganese is also required for glycosyltransferases, enzymes that help build glycosaminoglycans, the structural carbohydrates in cartilage, tendons, and ligaments (3). If you have ever had stubborn joint aches that do not match your training load, low manganese might be part of the picture.
Unlike vitamin C, which also supports collagen but is more widely known, manganese is often missing from recovery protocols. And since it’s stored in small amounts in the body, a low-intake diet or poor gut absorption can make levels drop within weeks.
Glucose Handling and Metabolic Stability
Manganese-dependent enzymes also regulate gluconeogenesis and carbohydrate metabolism (4). Without enough manganese, your ability to stabilize blood glucose after meals can weaken. That might explain why some people get shaky or irritable between meals even when total calorie intake is adequate.
This metabolic instability can subtly undermine both fat loss and performance goals. When blood sugar swings, cortisol often rises to compensate, which can impair recovery and skew hunger cues.
💡 Key Takeaway: Manganese supports mitochondrial defense, connective tissue repair, and stable glucose control, yet it is rarely measured. Without enough, performance, recovery, and resilience can quietly erode.
Manganese and Nervous System Health
Your nervous system depends on precise chemical signaling to keep mood, coordination, and recovery in sync. Manganese is required for glutamine synthetase, an enzyme that converts the excitatory neurotransmitter glutamate into the calming neurotransmitter glutamine (5). When manganese is low, glutamate can build up, tipping the brain toward an overexcited state.
This imbalance can show up as:
- Irritability or anxiety during otherwise normal situations
- Slower coordination or reaction times during physical tasks
- Difficulty winding down after evening workouts
Chronic nervous system overactivation not only drains mental focus but also keeps cortisol elevated, which interferes with both tissue repair and metabolic efficiency (6). Adequate manganese intake helps restore this biochemical balance, allowing the nervous system to shift into a recovery state when needed.
Antioxidant Synergy: Manganese and Other Micronutrients
Manganese does not work alone in antioxidant defense. MnSOD, its primary mitochondrial role, relies on a network of other antioxidants to fully neutralize reactive oxygen species. For example, once MnSOD converts superoxide radicals into hydrogen peroxide, enzymes like glutathione peroxidase and catalase take over to finish the job (7).
If manganese is adequate but selenium, zinc, or vitamin C are lacking, the antioxidant system still falls short. Likewise, high oxidative stress from overtraining or environmental exposures can increase manganese demand beyond the standard daily intake.
👉 Callout: This synergy means that manganese-rich foods will have a bigger payoff when paired with a nutrient-dense diet, not in isolation.
Modern Diet Patterns That Lower Manganese Intake
Even though manganese is found in whole grains, nuts, seeds, and leafy greens, modern eating patterns often bypass these sources. Highly refined grains lose most of their manganese during processing (8), and nut or seed intake tends to be low in standard Western diets.
Additional factors that can reduce manganese status include:
- High-phytate diets — Excess phytates from unsoaked legumes and grains can bind manganese and block absorption.
- Iron overload — Iron competes with manganese for absorption sites in the small intestine (9).
- Chronic low-calorie dieting — Simply eating less food overall lowers total mineral intake, even if the diet is “clean.”
These factors often stack together in active individuals who follow restricted diets or in those with digestive conditions that reduce nutrient absorption.
💡 Key Takeaway: Manganese works in close partnership with other micronutrients to protect the brain, control oxidative stress, and keep recovery on track. Modern diets and absorption blockers can quietly drain your reserves.
Signs You Might Be Low in Manganese
Because manganese deficiency is rarely tested directly, identifying it requires looking at patterns rather than a single lab number. Research suggests suboptimal manganese can appear in subtle but consistent ways (10):
- Slower recovery from tendon or ligament injuries
- Frequent joint aches without a clear injury
- Unexplained fatigue that lingers after rest days
- Poor blood sugar stability between meals
- Heightened anxiety or trouble relaxing after activity
Athletes, older adults, and people with restrictive diets may be most at risk (11). In some cases, low manganese shows up alongside deficiencies in magnesium, zinc, or copper — other minerals that often get depleted together during high stress or heavy training cycles.
Best Food Sources for Manganese
Whole food sources remain the most reliable way to maintain manganese status, because absorption is gradual and balanced with other nutrients. Top manganese-rich foods include (12):
US Department of Agriculture. FoodData Central: Manganese
| Food | Approximate Manganese per Serving | Notes |
| Mussels | 5.8 mg (3 oz) | Also rich in B12 and zinc |
| Pineapple | 1.5 mg (1 cup) | Contains digestive enzymes |
| Oats | 1.4 mg (1 cup cooked) | Best soaked overnight for better absorption |
| Pecans | 1.1 mg (1 oz) | Also a source of healthy fats |
| Spinach | 0.8 mg (1 cup cooked) | Absorption improves when cooked |
The adequate intake for adults is around 1.8–2.3 mg/day for women and 2.3–2.6 mg/day for men, but athletes or those under oxidative stress may benefit from being at the higher end of that range (13).
👉 Callout: Cooking or soaking high-phytate foods can boost manganese absorption by reducing mineral-binding compounds.
Supplementation: When to Consider It
Supplementing manganese should be approached carefully, as excessive intake can be toxic, particularly to the nervous system (14).
In general, supplementation is considered when:
- Dietary intake is consistently low despite varied eating
- There are signs of joint/connective tissue breakdown
- Blood sugar regulation issues persist despite adequate magnesium and chromium intake
- A qualified health provider identifies a pattern of low trace minerals
If supplementation is needed, small doses in the range of 1–5 mg/day, taken with meals, are generally considered safe short term (13). Long-term supplementation should be monitored with professional oversight.
💡 Key Takeaway: Manganese deficiency is best addressed through food first, with supplementation reserved for targeted cases. Watching for subtle recovery, joint, and energy shifts can help catch low intake before it becomes a major performance barrier.
FAQ
How long does it take to restore manganese levels through diet?
For most people, noticeable improvements in energy, recovery, or glucose stability can occur within 4–6 weeks of consistently hitting the adequate intake range through whole foods. Severe deficiencies may take longer and require professional guidance.
Can too much manganese be harmful?
While deficiency is more common in certain groups, excessive intake, especially from supplements or contaminated water, can lead to neurological symptoms resembling Parkinson’s disease.
Do coffee and tea affect manganese absorption?
Coffee and tea contain tannins that may modestly reduce manganese absorption, but the effect is generally small if your overall diet is manganese-rich.
Is manganese more important for athletes?
Athletes may have higher manganese needs due to increased oxidative stress, collagen turnover, and glucose metabolism demands during training.
✏︎ The Bottom Line
Manganese rarely makes the “top mineral” lists, yet it’s a cornerstone for mitochondrial defense, connective tissue resilience, and steady blood sugar control. If you’ve been struggling with slower recovery, unexplained fatigue, or stubborn joint aches, it may be worth looking beyond the usual electrolytes. Start with whole food sources, watch for subtle progress markers, and work with a professional before considering targeted supplementation.
Want to pinpoint the hidden nutrient gaps holding you back? Download our free guide and start tracking overlooked minerals like manganese that support better energy, recovery, and results.
Download our free eBook
10 Weight Loss Myths That Are Keeping You Stuck – And How to Break Free
Bibliography
- Aschner, Judy L, and Michael Aschner. “Nutritional aspects of manganese homeostasis.” Molecular aspects of medicine vol. 26,4-5 (2005): 353-62. doi:10.1016/j.mam.2005.07.003. https://pubmed.ncbi.nlm.nih.gov/16099026/
- Valko, Marian et al. “Free radicals and antioxidants in normal physiological functions and human disease.” The international journal of biochemistry & cell biology vol. 39,1 (2007): 44-84. doi:10.1016/j.biocel.2006.07.001. https://pubmed.ncbi.nlm.nih.gov/16978905/
- Taskozhina, Gulaim et al. “The Manganese-Bone Connection: Investigating the Role of Manganese in Bone Health.” Journal of clinical medicine vol. 13,16 4679. 9 Aug. 2024, doi:10.3390/jcm13164679. https://pmc.ncbi.nlm.nih.gov/articles/PMC11355939/
- Li, Longman, and Xiaobo Yang. “The Essential Element Manganese, Oxidative Stress, and Metabolic Diseases: Links and Interactions.” Oxidative medicine and cellular longevity vol. 2018 7580707. 5 Apr. 2018, doi:10.1155/2018/7580707. https://pubmed.ncbi.nlm.nih.gov/29849912/
- Chen, Pan et al. “Manganese homeostasis in the nervous system.” Journal of neurochemistry vol. 134,4 (2015): 601-10. doi:10.1111/jnc.13170. https://pmc.ncbi.nlm.nih.gov/articles/PMC4516557/
- Lee, Eunsook et al. “Manganese Control of Glutamate Transporters’ Gene Expression.” Advances in neurobiology vol. 16 (2017): 1-12. doi:10.1007/978-3-319-55769-4_1.https://pubmed.ncbi.nlm.nih.gov/28828603/
- Valko, Marian et al. “Free radicals and antioxidants in normal physiological functions and human disease.” The international journal of biochemistry & cell biology vol. 39,1 (2007): 44-84. doi:10.1016/j.biocel.2006.07.001. https://pubmed.ncbi.nlm.nih.gov/16978905/
- Barceloux, D G. “Manganese.” Journal of toxicology. Clinical toxicology vol. 37,2 (1999): 293-307. doi:10.1081/clt-100102427. https://pubmed.ncbi.nlm.nih.gov/10382563/
- Rossander-Hultén, L et al. “Competitive inhibition of iron absorption by manganese and zinc in humans.” The American journal of clinical nutrition vol. 54,1 (1991): 152-6. doi:10.1093/ajcn/54.1.152. https://pubmed.ncbi.nlm.nih.gov/2058577/
- Li, Longman, and Xiaobo Yang. “The Essential Element Manganese, Oxidative Stress, and Metabolic Diseases: Links and Interactions.” Oxidative medicine and cellular longevity vol. 2018 7580707. 5 Apr. 2018, doi:10.1155/2018/7580707. https://pmc.ncbi.nlm.nih.gov/articles/PMC5907490/
- Lukaski, Henry C. “Vitamin and mineral status: effects on physical performance.” Nutrition (Burbank, Los Angeles County, Calif.) vol. 20,7-8 (2004): 632-44. doi:10.1016/j.nut.2004.04.001. https://pubmed.ncbi.nlm.nih.gov/15212745/
- Sonestedt, Emily, and Nina Cecilie Øverby. “Carbohydrates – a scoping review for Nordic Nutrition Recommendations 2023.” Food & nutrition research vol. 67 10.29219/fnr.v67.10226. 10 Nov. 2023, doi:10.29219/fnr.v67.10226. https://pubmed.ncbi.nlm.nih.gov/38084156/
- European Food Safety Authority (EFSA) Panel on Dietetic Products, Nutrition and Allergies (NDA). “Scientific Opinion on Dietary Reference Values for Manganese.” EFSA Journal, vol. 11, no. 11, 2013, p. 3419. https://doi.org/10.2903/j.efsa.2013.3419
- Crossgrove, Janelle, and Wei Zheng. “Manganese toxicity upon overexposure.” NMR in biomedicine vol. 17,8 (2004): 544-53. doi:10.1002/nbm.931. https://pubmed.ncbi.nlm.nih.gov/15617053/
