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Manganese Summary

All Manganese Benefits/Effects/Facts & Information

Manganese is a trace mineral responsible for many important metabolic and enzymatic reactions within the body.

Manganese plays a role in energy metabolism, optimal thyroid function, blood sugar control, skeletal growth, macro-nutrient and vitamin synthesis, and connective tissue health.

Manganese benefits:

  • Nutrient metabolism – promotes optimal utilization of many key vitamins such as biotin, thiamine, and asorbic acid.
  • Supports optimal protein, carbohydrate, and fat production.
  • Promotes optimal dextoification of ammonia
  • Helps the synthesis of fatty acids and cholesterol
  • Supports optimal skeletal development
  • Helps the body maintain healthy connevetive tissue for healthy joints and bones
  • Promotes optimal building of connective tissue.
  • Important for muscle and joint health
  • Supports optimal nervous system health (focus, memory, cognitive function)
  • Helps to lower inflammation in the body
  • Lowers oxidative stress which can cause cancer and heart complications

Healthy foods that contain manganese:

  • Whole Grains
  • Legumes
  • Avocados
  • Chocolate
  • Seaweed
  • Egg Yolks
  • Nuts (hazelnuts, macadamia)
  • Blueberries
  • Pineapples
  • Spinach
  • Peas
  • Leafy green vegetables (Kale, herbs)

A deficiency in manganese can occur when the diet lacks healthy, organic, manganese rich whole foods.

Common manganese deficiency symptoms:

  • Fatigue
  • Weak Immune System
  • Digestive Issues
  • Infertility
  • Brittle Bones

Things to Know About Manganese

Manganese Is Also Known As

Manganese Chloride, Manganese Gluconate, Manganese Picolinate, Manganese Sulfate

Things to note about Manganese

  • Absorption of manganese can be impaired by antacid, Iron, copper, zinc, magnesium, or calcium intake.

How To Take Manganese

Recommended Manganese Dosage, Active Amounts, Other Details

Manganese Recommend Dosage: 3 mg – 6,000 mg of manganese daily, with meals.

Studies show that manganese is thought to be safe when taken by adults at a dose of 11 mg daily or less.

The official US recommendations for daily intake of manganese:

  • Infants
    • 0-6 months: 0.003 mg
    • 7-12 months: 0.6 mg
  • Children
    • 1-3 years: 1.2 mg
    • 4-8 years: 1.5 mg
  • Males
    • 9-13 years: 1.9 mg
    • 14-18 years: 2.2 mg
    • 19 years and older: 2.3 mg
  • Females
    • 9-18 years: 1.6 mg
    • 19 years and older: 1.8 mg
    • Pregnant women: 2 mg
    • Nursing women: 2.6 mg