Manganese is an essential trace mineral involved in bone formation, blood clotting, metabolism, and antioxidant defense — yet it’s one of the most overlooked minerals in supplementation. The body requires only small amounts (2.3 mg daily for men, 1.8 mg for women), but modern dietary habits and soil depletion mean many people fall short of adequate intake from food alone.
Manganese is a critical cofactor for superoxide dismutase (SOD), one of the body’s most important antioxidant enzymes. It also plays key roles in collagen synthesis, cartilage production, and carbohydrate metabolism. The best manganese supplements use chelated forms for superior absorption, as standard manganese salts can compete with iron and calcium for uptake. Here are the top options currently available.
Comparison of the Best Manganese Supplements
Product
Dose
Form
Count
Best For
Solgar Chelated Manganese
8 mg
Chelated Tablets
100 Tablets
Best overall chelated manganese
Pure Encapsulations Manganese
8 mg
Aspartate/Citrate Capsules
60 Capsules
Hypoallergenic premium option
Nutricost Chelated Manganese
8 mg
Amino Acid Chelate Capsules
120 Capsules
Best value chelated manganese
SOLARAY Manganese
50 mg
VegCaps
100 VegCaps
High-dose therapeutic option
BlueBonnet Chelated Manganese
10 mg
Bisglycinate Chelate Capsules
90 Capsules
Best Albion chelated form
Source Naturals Manganese
15 mg
Amino Acid Chelate Tablets
250 Tablets
Best large-count supply
Peak Performance Manganese
8 mg
Whole Food Chelated Capsules
90 Capsules
Best whole food-based option
Carlson Chelated Manganese
20 mg
Chelated Tablets
250 Tablets
High-dose with great supply
Detailed Product Reviews
1. Solgar Chelated Manganese — Best Overall Manganese Supplement
Chelated Manganese Solgar 100 Tabs
Solgar has been crafting supplements since 1947, and their chelated manganese delivers on the brand’s reputation for quality. The patented chelated form bonds manganese to amino acids for enhanced absorption compared to standard mineral salts. Each tablet provides 8 mg — well above the daily adequate intake without venturing into excessive territory.
The formula is non-GMO, vegan, and free from gluten, wheat, yeast, sugar, salt, artificial flavors, sweeteners, and colors. Solgar’s commitment to small-batch manufacturing and use of recyclable amber glass bottles reflects their quality-first approach. At 100 tablets per bottle, this provides over three months of daily supplementation.
Pros:
Patented chelated form for superior absorption
Over 75 years of manufacturing expertise
Clean formula free from common allergens
100-serving supply in recyclable glass bottle
Cons:
Tablet form may be less convenient than capsules
Higher price than budget alternatives
Best for: Anyone seeking a premium chelated manganese from a trusted legacy brand
2. Pure Encapsulations Manganese (Aspartate/Citrate) — Best Hypoallergenic Option
Pure Encapsulations Manganese (Aspartate/Citrate) | Hypoallergenic Trace Mineral Supplement for Connective Tissue and Bones | 60 Capsules
Skeletal Health Support: Manganese (aspartate/citrate) helps activate and synthesize important enzymes and nutrients necessary for skeletal health.*
Connective Tissue & Bone Health: Manganese helps maintain healthy connective structural tissue, bone health, and cellular integrity.*
Physiological Support: Manganese activates numerous enzymes necessary for the utilization of biotin, thiamin, and ascorbic acid; is a catalyst in the synthesis of acids and cholesterol, and plays a part in protein, carbohydrate.*
Pure Quality: Our supplements are made with only premium ingredients sourced from trusted suppliers and guided by our nutritional experts, then carefully manufactured and tested to verify their potency and purity.
Pure Difference: What makes us different isn’t just our process or what goes into our supplements — what we leave out matters, too. Pure Encapsulations products are FREE FROM wheat, eggs, tree nuts & peanuts, gluten, artificial colors, flavors & sweeteners, coatings and shellacs, GMOs, and unnecessary binders, fillers & preservatives.
Pure Encapsulations is the gold standard for hypoallergenic supplements, and their manganese formula delivers 8 mg as a combination of manganese aspartate and citrate — two highly bioavailable forms. Free from wheat, eggs, tree nuts, peanuts, gluten, artificial ingredients, GMOs, and unnecessary fillers, this is the top choice for those with multiple sensitivities.
As the most recommended professional supplement brand, Pure Encapsulations works directly with healthcare practitioners. Each batch undergoes rigorous testing, and the company maintains an open-facility policy. The 60-capsule supply provides two months at the recommended one-capsule daily dose.
Pros:
Dual bioavailable forms (aspartate + citrate)
Free from all major allergens and artificial ingredients
Most recommended by healthcare practitioners
Rigorous testing protocols
Cons:
Premium pricing
Only 60 capsules per bottle
Best for: Those with allergies or sensitivities who need a pure, practitioner-grade manganese supplement
3. Nutricost Chelated Manganese — Best Value Manganese Supplement
Sale
Nutricost Chelated Manganese Supplement 8mg, Amino Acid Chelate, 120 Capsules, 120 Servings – Gluten Free, Non-GMO and Vegetarian Friendly
Nutricost Manganese Capsules contains 8 mg of Manganese in every serving, 120 servings per bottle.
Manganese Amino Acid Chelate.
Each batch is tested by independent, ISO-accredited laboratories to insure safety and quality.
Our Manganese Capsules are manufactured in a GMP Compliant and FDA Registered Facility.
This product is non-GMO, gluten free and vegetarian friendly.
Nutricost delivers strong value with 120 capsules of chelated manganese at 8 mg per serving. Each batch is tested by independent, ISO-accredited laboratories for safety and quality, and the product is manufactured in a GMP-compliant, FDA-registered facility. Non-GMO, gluten-free, and vegetarian-friendly.
The amino acid chelate form ensures solid absorption at a price point significantly below premium brands. For those who want reliable, third-party tested manganese without paying a premium, Nutricost consistently delivers excellent bang for the buck.
Pros:
120-capsule supply at competitive pricing
ISO-accredited third-party lab testing
Amino acid chelate for good absorption
GMP-compliant manufacturing
Cons:
Less brand recognition than established names
Basic formula without additional cofactors
Best for: Budget-conscious consumers who want lab-tested chelated manganese
4. SOLARAY Manganese — Best High-Dose Manganese
SOLARAY Manganese Supplement 50 mg – Essential Trace Minerals – Advanced Trace Mineral Supplements for Bone Strength and Bone Health Support – Lab Verified, 60-Day Guarantee, 100 Servings, 100 VegCaps
Manganese for Strong Bones – One of the essential trace minerals, manganese is involved in a number of bodily functions. Along with calcium and magnesium, manganese plays an important role in bone health and bone strength support.*
Trace Minerals Support – Providing 50mg of manganese per 1-VegCap serving, our potent mineral supplements give you an impressive 2,174% of the recommended daily value.
Strong, Bioavailable Complex – Solaray Manganese is blended into a food base of whole rice concentrate for additional nutritive support.*
Making a Difference – To reduce our carbon footprint, Solaray bottles are made from post-consumer recycled resin, helping keep plastic out of our landfills and oceans; we’ve also installed solar panels as an additional energy source at our Ogden, Utah facility—to help power the processes and products that help you Live Brighter.
Trusted Brand – Our manganese supplement is made in our GMP-certified facility and always tested in our in-house, state-of-the-art lab in Utah to bring you high-quality ingredients.
SOLARAY offers the highest standalone manganese dose on this list at 50 mg per VegCap. While this far exceeds the daily adequate intake, some practitioners recommend higher therapeutic doses for specific conditions. The 100 VegCap supply provides over three months of daily supplementation.
Made in SOLARAY’s GMP-certified facility in Utah, the product undergoes in-house lab testing and comes with a 60-day satisfaction guarantee. The VegCap format is suitable for vegetarians and vegans. This is specifically suited for those under practitioner guidance for therapeutic-level manganese supplementation.
Pros:
50 mg high-dose for therapeutic use
100 VegCap supply
GMP-certified with in-house lab testing
60-day satisfaction guarantee
Cons:
50 mg dose is far above standard recommendations — use under practitioner guidance
Risk of manganese toxicity at high doses
Best for: Those under healthcare practitioner guidance who need therapeutic-level manganese dosing
5. BlueBonnet Chelated Manganese — Best Albion Chelated Form
BlueBonnet Nutrition Albion Chelated Manganese, Amino Acid Chelate, Soy, Dairy & Gluten-Free, Non-GMO, Kosher Certified, Vegan, 90 Count
10 mg of Manganese from Manganese Bisglcyinate Chelate, Albion Chelated Mineral
Bone Health
90 Vegetable Capsules, 90 Servings
Non-GMO, Kosher Certified, Vegan, Gluten-Free, Soy-Free, Dairy-Free
Free of milk, egg, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans and sesame. Also free of gluten, barley and sugar.
BlueBonnet uses Albion’s manganese bisglycinate chelate — widely considered the gold standard in mineral chelation technology. The bisglycinate form bonds manganese to two glycine molecules, providing superior absorption that’s gentle on the digestive system. Each capsule delivers 10 mg of elemental manganese.
The formula is soy-free, dairy-free, gluten-free, non-GMO, kosher certified, and vegan. BlueBonnet’s vegetable capsules use hypromellose rather than gelatin, and the formula includes vegetable magnesium stearate as the only additional ingredient. The 90-count supply provides three months of daily use.
Pros:
Albion bisglycinate chelate — gold standard absorption
Gentle on the digestive system
Kosher certified and vegan
90-capsule three-month supply
Cons:
Slightly higher price for Albion technology
10 mg dose may be more than some users need
Best for: Those wanting the most absorbable form of manganese through Albion chelation
6. Source Naturals Manganese — Best Large-Count Supply
No products found.
Source Naturals offers 250 tablets of amino acid chelated manganese at 15 mg per tablet, providing over eight months of daily supplementation in a single bottle. The company has been a trusted supplement manufacturer since 1982, known for rigorous formulation and quality sourcing.
The 15 mg dose sits in a moderate range that provides meaningful supplementation without approaching excessive levels. Free from common allergens, preservatives, and artificial additives, this is the most economical option per serving for long-term manganese supplementation.
Pros:
250-tablet supply for over 8 months
Amino acid chelate for enhanced absorption
Moderate 15 mg therapeutic dose
Over 40 years of brand trust
Cons:
Tablet form rather than capsules
15 mg may be higher than some users prefer
Best for: Those seeking long-term manganese supplementation with maximum value per serving
7. Peak Performance Manganese — Best Whole Food-Based Manganese
No products found.
Peak Performance takes a whole food approach, including a blend of 25+ organic fruits and vegetables alongside chelated manganese at 8 mg per capsule. This whole food matrix can support absorption through naturally occurring cofactors and enzymes that aid mineral utilization.
The formula is vegan, free from gluten, GMOs, additives, preservatives, artificial colors, soy, and dairy. While this is one of the pricier options, the whole food blend differentiates it from isolated mineral supplements and appeals to those who prefer food-based nutrition.
Pros:
Whole food blend of 25+ organic fruits and vegetables
Natural cofactors support absorption
Vegan and free from common allergens
Chelated form for bioavailability
Cons:
Higher price point than isolated manganese supplements
90-capsule supply is shorter than some competitors
Best for: Those who prefer whole food-based mineral supplements with natural cofactors
8. Carlson Chelated Manganese — Best High-Count Moderate Dose
No products found.
Carlson provides 250 tablets of chelated manganese at 20 mg per tablet, offering an impressive supply that lasts well over eight months. The chelated form supports superior absorption, and the moderate-to-high dose suits those who need more than the basic daily requirement. Carlson has been family-owned since their founding, bringing over 50 years of supplement manufacturing experience.
The tablets support healthy metabolism, bone health, and brain function. Free from common allergens and artificial preservatives, this is a solid option for long-term supplementation from a trusted family brand.
Pros:
250-tablet supply for exceptional value
20 mg moderate-to-high dose
Chelated form for absorption
Over 50 years of family-owned manufacturing
Cons:
20 mg may be more than needed for basic supplementation
Tablet format only
Best for: Those wanting a high-count supply at a therapeutic dose from a heritage brand
How to Choose a Manganese Supplement
The most important factor in selecting a manganese supplement is the form of manganese used. Chelated forms — where manganese is bonded to amino acids like glycine, aspartate, or citrate — offer significantly better absorption than standard manganese oxide or sulfate. Albion bisglycinate chelate is generally considered the top-tier form for bioavailability and digestive gentleness.
Dosage requires careful consideration. The adequate intake is only 2.3 mg for men and 1.8 mg for women, with a tolerable upper limit of 11 mg daily for adults from the Institute of Medicine. Most supplements provide 8-20 mg, which is appropriate for those with confirmed or suspected deficiency but may be excessive for those already getting adequate dietary manganese from whole grains, nuts, and leafy vegetables.
Be aware that iron supplements can reduce manganese absorption, and calcium and phosphorus may also interfere to a lesser degree. If you’re taking iron supplements, consider separating your manganese dose by several hours. Manganese is a critical cofactor for SOD production, so those interested in antioxidant defense may want to explore our guide to bone health supplements for complementary mineral options, or check out joint supplements for cartilage support.
Frequently Asked Questions
What are the signs of manganese deficiency?
Manganese deficiency is relatively uncommon but can manifest as poor bone health, impaired glucose tolerance, altered carbohydrate and fat metabolism, and reduced antioxidant capacity. Some research links low manganese to increased susceptibility to osteoporosis, skin rashes, and impaired wound healing. Those on restrictive diets or with conditions affecting nutrient absorption may be at higher risk.
Can you take too much manganese?
Yes, excessive manganese intake — particularly above 11 mg daily from supplements over extended periods — can potentially cause neurological symptoms including tremors and difficulty walking, similar to Parkinson’s disease. High-dose manganese supplements (50 mg+) should only be used under healthcare practitioner supervision. Manganese from food sources is generally not a toxicity concern.
What is the difference between manganese and magnesium?
Despite similar names, manganese and magnesium are distinct minerals with different functions. Manganese primarily supports bone formation, wound healing, antioxidant defense (via SOD), and brain function. Magnesium is involved in over 300 biochemical reactions including muscle and nerve function, blood sugar regulation, and energy production. Both are essential but serve different physiological roles.
When is the best time to take manganese supplements?
Manganese is best taken with a meal to reduce the chance of digestive discomfort and support absorption. Avoid taking manganese at the same time as iron, calcium, or high-dose zinc supplements, as these minerals can compete for absorption. Spacing mineral supplements by at least two to three hours optimizes uptake of each.
What foods are high in manganese?
The richest food sources of manganese include mussels, wheat germ, tofu, sweet potatoes, nuts (especially pecans and almonds), whole grains (brown rice, oats), pineapple, and leafy green vegetables like spinach and kale. Tea is also a significant dietary source. A varied diet typically provides adequate manganese for most people.