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Manganese

Mn2+

Overview​

Manganese is an essential trace mineral that plays a critical role in mitochondrial antioxidant defense. It serves as an essential cofactor for manganese superoxide dismutase (MnSOD or SOD2), an enzyme located in the mitochondrial matrix that detoxifies superoxide radicals, protecting mitochondria from oxidative damage. This makes manganese particularly important for maintaining mitochondrial function and energy production in energy-demanding tissues like the brain. Manganese balance is critical, as both deficiency and excess can negatively impact cognitive function.

Dietary absorption and meal context​

  • Adequacy over excess: Typical whole-food diets usually provide enough manganese; excess exposure is the bigger concern than mild shortfall in many contexts.
  • Food pattern: Whole grains, nuts, legumes, tea, and leafy vegetables are common contributors.
  • Practical pattern: Emphasize diverse whole-food intake and avoid unnecessary high-dose manganese supplementation.

Recipes​

13 recipes containing this substance

Creamed Corn on Roasted Sweet Potato

Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.

Ginger Yogurt and Blueberries

A polyphenol-rich breakfast bowl with high fibre, combining ginger, omega-3 nuts, blueberry polyphenols, and probiotic yogurt.

Mitochondrial Power Bowl

A nitrate-rich, polyphenol-dense bowl combining leafy greens, beets, berries, nuts, and early harvest olive oil

Roast Duck Breast with Berry Sauce

A rich main dish built around crisp-skinned duck breast with a bright blueberry and raspberry sauce, designed to balance richness with acidity and aromatic depth.

Salmon Bowl-pistachio-cacao-nibs

A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.

Turkey Wing Stew

A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — rich in protein, tryptophan, and B vitamins.

Foods​

21 foods containing this substance

Almonds

Vitamin E, plant protein, and healthy fats

Beetroot

Root vegetable rich in nitrates and betalains supporting vascular function and mitochondrial efficiency

Black Beans

Legume with polyphenols and protein; optimal soaking conditions detailed

Black Tea

Polyphenols and potential NAD+ support

Blueberries

Polyphenol-rich berries supporting cognitive function and antioxidant networks

Broccoli

Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors

Cashews

Plant protein and zinc source

Chickpeas

Legume providing protein, fiber, folate, magnesium, and B6

Garlic

Allicin, sulfur compounds, and prebiotic fiber for gut and antioxidant support

Green Tea

Source of EGCG, L-theanine, and polyphenols for cognitive and metabolic support

Kale

Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids

Peanuts

Niacin, resveratrol, and plant protein for NAD+ and mitochondrial support

Quinoa

Pseudograin with magnesium, iron, and balanced plant protein

Sourdough Bread

Fermented bread with GABA, improved amino acid bioavailability, and optimized Maillard products

Spinach

Leafy green rich in iron, magnesium, folate, and carotenoids

Tempeh

Fermented soy providing probiotics and enhanced nutrient bioavailability

Tofu

Soy-based protein source with isoflavones and choline

Walnuts

ALA omega-3, polyphenols, and ellagitannins for urolithin A production

Biological Mechanisms and Implications​

No biological targets found for substance: Manganese

References​

  • Manganese is essential for mitochondrial superoxide dismutase (SOD2), supporting detoxification of superoxide within the mitochondrial matrix
  • Dysregulation linked to cognition-related outcomes; balance is critical (deficiency vs excess)