Manganese

Definition

Trace mineral essential for bone development, metabolism, and antioxidant enzyme function. Supports connective tissue formation and glucose regulation.

How it works

Manganese activates key enzymes involved in carbohydrate and lipid metabolism, supporting efficient energy production. It is critical for bone mineralization and the synthesis of proteoglycans, which are essential components of cartilage and connective tissue. Manganese also supports brain function and acts as a cofactor for the antioxidant enzyme manganese superoxide dismutase (MnSOD). The mineral is primarily stored in the bones and liver.

Role

Activates enzymes for bone development, glucose metabolism, and antioxidant defense.

Examples

• Tea
• Whole grains
• Legumes
• Nuts
• Seeds
• Brown rice
• Clams

Recommendations

Daily requirement is 1.8-2.3 mg for adults; obtain from whole grains, legumes, and nuts. Avoid excessive supplementation, as manganese accumulation can affect nervous system health.

Key takeaway

Manganese supports bone health and metabolic function through enzyme activation and antioxidant protection.

Related terms