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Manganese Bisglycinate

Also known as: Manganese bisglycinate, Manganese glycinate, Chelated manganese, Mn(C2H4NO2)2

Overview

Manganese bisglycinate is a synthetic chelated form of the essential trace mineral manganese (Mn), where manganese is bound to two glycine molecules. This chelation is designed to enhance the bioavailability and absorption of manganese compared to inorganic manganese salts, while also reducing potential gastrointestinal irritation. Manganese is naturally found in foods such as nuts, whole grains, leafy green vegetables, and tea. As a supplement, manganese bisglycinate is primarily used to prevent or treat manganese deficiency and to support various enzymatic functions within the body. It plays a crucial role as a cofactor for enzymes involved in antioxidant defense, amino acid metabolism, and gluconeogenesis. While manganese itself is well-studied for its essential functions, specific high-quality research on manganese bisglycinate is moderate, with most evidence derived from general manganese supplementation studies. It is also marketed for its potential roles in bone health, metabolic support, and antioxidant effects.

Benefits

Manganese is essential for numerous enzymatic reactions, most notably as a cofactor for manganese superoxide dismutase (MnSOD), a key antioxidant enzyme. Supplementation with manganese bisglycinate is highly effective in correcting manganese deficiency, which is its primary evidence-based benefit. While manganese plays a role in bone formation and metabolism, clinical evidence specifically supporting its benefits for conditions like osteoporosis, osteoarthritis, or wound healing is currently weak or lacking. Similarly, despite its metabolic roles, meta-analyses have shown inconsistent or non-significant associations between manganese status and metabolic syndrome risk. For instance, a meta-analysis found no significant association between dietary manganese levels and metabolic syndrome risk (OR ~0.83, 95% CI 0.57–1.21). Therefore, the most robust benefit is the correction of manganese deficiency, particularly in populations with inadequate dietary intake or absorption.

How it works

Manganese bisglycinate functions by providing bioavailable manganese, an essential trace mineral that acts as a cofactor for several critical enzymes. Its primary mechanism involves supporting enzymes such as manganese superoxide dismutase (MnSOD), which is vital for mitochondrial antioxidant defense. Manganese also serves as a cofactor for arginase, pyruvate carboxylase, and other enzymes involved in amino acid metabolism and gluconeogenesis. By interacting with these enzymes, manganese supports mitochondrial function, helps neutralize harmful free radicals, and contributes to carbohydrate and amino acid metabolism. The chelation with glycine enhances intestinal absorption of manganese compared to inorganic forms, allowing for more efficient delivery of the mineral to its target enzymes and tissues within the body.

Side effects

Manganese bisglycinate is generally considered safe when taken within recommended dosage guidelines. Common side effects are rare at appropriate doses, though high doses may lead to gastrointestinal discomfort. The most significant safety concern arises from chronic excessive intake, which can lead to neurotoxicity resembling Parkinsonism, characterized by neurological symptoms such as tremors, rigidity, and difficulty walking. The established tolerable upper intake level for adults is 11 mg/day to prevent such toxicity. Manganese may interact with the absorption of other minerals like iron, calcium, and magnesium, potentially affecting their bioavailability. It is contraindicated in individuals with impaired liver function, as the liver plays a crucial role in manganese excretion, and in those with occupational exposure to manganese due to increased risk of toxicity. Caution is also advised for pregnant women and children, as excessive manganese exposure is neurotoxic across all populations.

Dosage

For correcting manganese deficiency, typical daily dosages of elemental manganese range from 2 to 5 mg. For general supplementation, the optimal dosage range for adults is between 2 and 11 mg of elemental manganese daily. The bisglycinate form is preferred due to its enhanced absorption and tolerability, which may allow for lower effective doses compared to inorganic salts. The maximum safe dose, or tolerable upper intake level (UL), for adults is 11 mg of elemental manganese per day to avoid the risk of neurotoxicity. Manganese bisglycinate can be taken with meals to further improve absorption and minimize potential gastrointestinal upset. While no strict cofactors are required, maintaining a balanced intake of other essential minerals is recommended, as high doses of competing minerals like iron, calcium, and magnesium can inhibit manganese absorption.

FAQs

Is manganese bisglycinate safe?

Yes, manganese bisglycinate is generally safe at recommended doses. However, chronic excessive intake above 11 mg/day can lead to neurotoxicity resembling Parkinsonism.

Does it improve metabolic syndrome?

Current research, including meta-analyses, does not consistently support a significant beneficial effect of manganese supplementation on metabolic syndrome risk.

How quickly does it work?

The time to observe benefits depends on the severity of manganese deficiency. Correction of deficiency typically occurs over weeks to months of consistent supplementation.

Is chelated manganese better than inorganic?

Yes, chelated forms like manganese bisglycinate offer better intestinal absorption and are generally associated with fewer gastrointestinal side effects compared to inorganic manganese salts.

Can it cause Parkinson-like symptoms?

Parkinson-like symptoms are a risk only with chronic, excessive intake of manganese, significantly above the recommended daily limits, not at typical supplemental doses.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/35215474/ – This systematic review and meta-analysis of 12 observational studies investigated the association between manganese exposure and metabolic syndrome risk. It concluded that there was no significant association between the highest levels of dietary manganese and metabolic syndrome risk (OR 0.83, 95% CI 0.57–1.21), highlighting the need for prospective studies due to limitations like observational design and heterogeneity.
https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2023.8413 – This EFSA Scientific Opinion provides a comprehensive review of human and animal data on manganese intake and toxicity. It established a tolerable upper intake level of 11 mg/day for adults, primarily based on the risk of neurotoxicity, confirming the safety of manganese at recommended doses while emphasizing the dangers of excessive exposure.
https://www.webmd.com/vitamins/ai/ingredientmono-182/manganese – This WebMD summary, referencing a Nutrients 2022 meta-analysis, confirms manganese's essential role and general safety profile. It notes the lack of strong clinical evidence for benefits beyond correcting deficiency and highlights the risk of Parkinson-like symptoms with chronic high intake, providing practical safety and dosing guidance.