Manganese (Bisglycinate)

Essential minerals

Function & benefits

A trace mineral that contributes to normal energy-yielding metabolism, the maintenance of normal bones, the normal formation of connective tissue and the protection of cells from oxidative stress (EFSA-authorised claims); it is part of MnSOD, an antioxidant enzyme inside the mitochondria.

Dosage & how to use

Recommended dose	2–4 mg daily (the NRV is 2 mg and the EFSA adequate intake is 3 mg)
Best time to take	With lunch
Frequency	Once daily

Best forms to choose

Manganese bisglycinate chelate or manganese gluconate, often in joint formulas with glucosamine and collagen.

Important warnings

EFSA has set no safe upper limit for manganese because the data are insufficient, so stick to moderate doses

Avoid it with chronic liver disease, because the liver clears manganese from the body

Deficiency is rare in people who eat whole grains, tea and nuts

Drug interactions

It competes with iron, calcium and magnesium for absorption, so take it two hours apart from them; it reduces the absorption of tetracycline and quinolone antibiotics.

View in the supplements guide

Related supplements

Scientific references

EFSA Journal 2009;7(9):1217 (manganese health claims)
EFSA Journal 2013;11(11):3419 (Dietary Reference Values for manganese)

📚 Published sources and research: European Food Safety Authority (EFSA) • National Institutes of Health (NIH - ODS) • PubMed / Cochrane databases

Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)

⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.