Compound Deep-Dive

Tier 3: Research ChemMost people meet their needs through diet, but it remains a critical trace mineral for bone and metabolic health.

Manganese

MnManganese GluconateManganese Citrate

Essential but rarely needs supplementation

Hype Risk

2/10

Noticeability

2/10

Evidence Tier

Strong

Cost / Month

~$2

Research-chem caution

What it's actually good for

Recovery

Research Supported

Essential for bone mineralization and the synthesis of connective tissue components like collagen.

Energy

Research Supported

Required for enzymes involved in carbohydrate and protein metabolism.

Focus: neutralSleep: neutralMuscle: neutralLongevity: neutralMood: neutralImmunity: neutral

How it works

Manganese is an essential trace mineral required for bone formation, blood clotting, and the function of several enzymes including superoxide dismutase. While deficiency is rare in humans, it is vital for metabolic health and antioxidant defense.

It serves as a cofactor for enzymes involved in carbohydrate, amino acid, and cholesterol metabolism, and is a key component of the mitochondrial antioxidant enzyme MnSOD.

Safety

Chronic high-dose intake can lead to neurotoxicity (manganism) with symptoms similar to Parkinson's disease.
Individuals with liver disease should exercise caution as the liver is the primary route for manganese excretion.

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