Manganese: The Overlooked Antioxidant Mineral

Manganese serves as a cofactor for manganese superoxide dismutase (MnSOD), the primary antioxidant enzyme in mitochondria. It's also required for bone formation, blood clotting, and the metabolism of amino acids, cholesterol, and carbohydrates.

Why It's Overlooked

Dietary deficiency is extremely rare because manganese is found in many plant foods and requirements are low (1.8-2.3 mg/day for adults). However, its role in mitochondrial antioxidant defense connects it to mitochondrial health in ways that deserve more attention.

Food Sources

Mussels, hazelnuts, pecans, brown rice, oatmeal, pineapple, spinach, and tea are rich sources. Whole grains provide far more manganese than refined versions, though phytic acid in whole grains can reduce its absorption.

Manganese is also important as an enzyme cofactor in several key metabolic pathways.

External resources: Linus Pauling Institute — Manganese