Manganese
A trace mineral for bone and antioxidant enzymes that rarely gets its own headline.
Manganese is a cofactor for enzymes involved in bone formation, connective tissue, and the body's own antioxidant defences. Chelated forms like manganese bisglycinate absorb more consistently than inorganic salts such as manganese sulfate, which is the older, cheaper reference form used in earlier research. Manganese is needed in only small amounts and is present in tea, whole grains, and leafy vegetables, so standalone deficiency is uncommon in people eating a varied diet; most people encounter it as one line in a multivitamin rather than a standalone supplement.
Reference values
Daily reference values from official nutrition authorities. These are population reference figures, not personal recommendations.
| RDA | Upper limit | Source |
|---|---|---|
| 2.3 mg | 11 mg | UK |
Forms and bioavailability
Not all forms are absorbed equally. The form on your supplement label affects how much your body can actually use.
| Form | Absorption | With food | Timing | Evidence |
|---|---|---|---|---|
| manganese bisglycinate | Higher | Either | Either | Likely |
| manganese gluconate | Typical | Either | Either | Likely |
| manganese sulfate | Typical | Either | Either | Possible |
| manganese citrate | Typical | Either | Either | Possible |
Stack Almanac totals your manganese across every multivitamin and standalone source, and checks the running figure against the 11mg upper limit.
Track your Manganese in Stack Almanac
Last reviewed: 2026-07-08. Reference values are adult-general RDAs from UK. Individual needs may vary. This page is for informational purposes only and is not a substitute for professional medical advice.