Manganese
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.
Recipes
7 recipes containing this substance
Chocolate Quinoa Crisp Clusters
A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Foods
23 foods containing this substance
Almonds
Vitamin E, plant protein, and healthy fats
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
Chia Seeds
ALA omega-3, fiber, and minerals
Chickpeas
Legume providing protein, fiber, folate, magnesium, and B6
Flax Seeds
ALA omega-3 and soluble fiber source
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
Lentils
Legume rich in protein, fiber, folate, iron, and prebiotics
Masala/Chai
Spiced tea with bioactive brain-focused herbs
Oats
Beta-glucans, tryptophan, and B vitamins for gut and neurotransmitter support
Peanuts
Niacin, resveratrol, and plant protein for NAD+ and mitochondrial support
Quinoa
Pseudograin with complete protein, magnesium, and GABA potential in sourdough
Sourdough Bread
Fermented bread with GABA, improved amino acid bioavailability, and optimized Maillard products
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Sunflower Seeds
Thiamine source and sunflower lecithin precursor
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
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Mitochondrial Support | Supports mitochondrial antioxidant defense through MnSOD activity | |
| Oxidative Stress | Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix |
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)