An important trace element for your skin, cells and nerves

What is manganese?

Manganese is an essential trace element that the body needs only in tiny amounts but cannot do without. About 10 to 20 milligrams are present in our bodies, most of it stored in the bones. Although it appears insignificant in quantity, manganese performs important functions for our health.

Beyond its biological role, manganese is also a chemical element that plays an important role in industry, for example in steel production.

How does manganese work in the body?

Even at very low concentrations, it fulfils numerous important roles for health, energy and well‑being. For example, it supports the formation of connective tissue, acts as an antioxidant against cellular stress, and is essential for healthy bones, skin and hair. In addition, manganese plays a decisive role in wound healing, during physical exertion, in allergies and even in hormone production.

Manganese is part of about 60 enzymes in the body and contributes significantly to a normal energy metabolism. It not only helps to obtain energy from carbohydrates, proteins and fats, but also influences the absorption of other nutrients such as iron, biotin or vitamin C. In this way, it strengthens energy reserves, the immune system and the body's defences.

Mental balance also benefits. Manganese supports the function of hormonal glands such as the pineal gland, which among other things produces the sleep hormone melatonin. As a cofactor of antioxidant enzymes, it is also a natural shield against free radicals and thus against premature cellular ageing, inflammation and fatigue.

Which substances inhibit manganese absorption in the body?

Manganese absorption can be significantly disturbed by certain substances—particularly in the gut, where the trace element should enter the bloodstream. Some nutrients literally compete with manganese for the «entry gate». These include high‑dose calcium, iron and magnesium. These can block manganese absorption when taken at the same time.

Certain medications, such as antibiotics or laxatives, can also inhibit absorption if taken for a long period or in high doses. Natural plant compounds like phytates (e.g. in wholegrain products), oxalates (e.g. in spinach) and tannins (e.g. in black tea or red wine) also impair manganese bioavailability. To support manganese status effectively, it is therefore important to pay attention not only to intake but also to possible «counteractors».

How do you notice a manganese deficiency?

A manganese deficiency often goes unnoticed for a long time — which makes it deceptive. Symptoms develop gradually and can easily be attributed to other causes. Frequent illnesses or unusually slow‑healing wounds can be early warning signs of a deficiency.

The body's energy balance also suffers. Because manganese is involved in energy production in cells, a deficiency often manifests as tiredness, fatigue or even low mood. At the same time, blood sugar regulation can become imbalanced, which may lead to cravings, lack of drive or concentration problems.

Over time, a manganese deficiency can also become visible externally. Dry skin, brittle nails, graying hair or unexplained weight loss can be indications. Even hormonal complaints such as menstrual irregularities or reduced fertility are suspected to be related to insufficient manganese supply.

If such signs occur, it is advisable to monitor manganese status, because a balanced mineral supply is the basis for health, appearance and well‑being.

Does taking manganese have side effects?

In principle, manganese is safe and well tolerated in the amounts obtained from a balanced diet. But as with many minerals, the dose makes the poison. Excessive intake—especially from supplements or contaminated drinking water—can lead to long‑term side effects, mainly affecting the nervous system.

Studies have shown that chronic overexposure to manganese can cause symptoms such as muscle pain, general weakness, loss of appetite or tremors. In extreme cases, neurological disorders resembling Parkinson's disease have even been observed, referred to as «manganism». People over 50 are particularly at risk, as their nervous system is more sensitive to excessive intake.

To prevent this, experts such as the U.S. Food and Nutrition Board have set a safe upper limit of 11 mg of manganese per day for adults. For older people, caution is already advised from about 8.7 mg per day. Therefore, anyone taking supplements in addition to a manganese‑rich diet should pay attention to the dosage — less is often more.

Which foods are rich in manganese?

Manganese is present in many foods. This is good news, because the daily requirement for this trace element can generally be met easily through diet. So if you want to support your manganese status, you don't need exotic superfoods — you can rely on trusted staples.

High on the list are seafood, especially mussels and clams. They provide not only quality protein but also particularly high amounts of manganese. Wholegrain products such as brown rice also score with a high content and provide filling fibre and valuable B vitamins.

Nut lovers can be pleased. A handful of hazelnuts already covers the daily requirement of manganese. Peanuts and legumes such as lentils and beans are also excellent sources and are easy to include in meals. For those who prefer greens, spinach is ideal, supplying not only iron and vitamin A but also substantial manganese.

The list is rounded off by everyday heroes such as pineapple, potatoes, bread and even black tea. Eating a varied diet therefore automatically ensures a good manganese supply — without much effort.

Manganese: how to support your body properly with this trace element

• Include manganese‑rich foods in your daily routine. Regularly choose wholegrain products, nuts, legumes or leafy green vegetables. These natural sources reliably provide this important trace element.
• Focus on a balanced diet rather than single supplements. Manganese is usually better absorbed from natural foods than from supplements. This also reduces the risk of overdosing.
• Have your manganese status checked by a doctor if needed. If you suspect a deficiency or an elevated exposure, have your blood values checked. Manganese deficiency can be involved in chronic fatigue or poor wound healing.
• Always discuss supplementation with healthcare professionals. Even though manganese is available over the counter, intake should be targeted and individualized — especially in case of pre‑existing conditions or during pregnancy.
• Do not overdose — more is not always better. Excessive manganese intake can lead to dizziness, headaches or neurological complaints. Always stick to recommended daily amounts.
• Manganese is particularly important during pregnancy. It supports the development of fetal tissues and metabolism. However, always consult your physician before taking supplements.
• Avoid inhibitory factors in the diet. Substances like phytates or too much calcium can block manganese absorption. Therefore, aim for a varied, nutrient‑rich diet.
• Drink enough water. Good hydration supports metabolism and helps nutrients like manganese to be utilised better.
• Choose only tested products with clear dosing and preferably natural ingredients. Avoid unnecessary additives.
• Ensure an adequate presence of the mineral manganese, as manganese compounds can have different properties depending on oxidation state, reaction with oxygen, ions and other compounds — properties that are important in preventing certain diseases. A targeted supply is therefore the best solution.
• Trust your body. Symptoms like chronic fatigue, loss of appetite or concentration problems may indicate a deficiency. Early detection helps to avoid long‑term consequences.

Manganese is an underrated but indispensable trace element that supports numerous processes in the body — from energy production to cell regeneration. A balanced diet with manganese‑rich foods is usually sufficient to meet requirements. Those who want to support their vitality and skin health should pay more attention to this small mineral.