We often hear about calcium, magnesium, and vitamin D — but what about manganese?
This underrated trace mineral plays a crucial role in both bone strength and brain function, yet many adults get too little of it in their diets.
Let’s look at why manganese matters so much — and how to keep your levels balanced naturally.
1️⃣ Manganese and Bone Health
Manganese supports the enzymes that build and maintain healthy bone tissue.
It works alongside calcium, magnesium, and vitamin D to help your body form strong, flexible bones — especially important during and after menopause, when bone density naturally declines.
Foods rich in manganese include:
- Almonds
- Brown rice
- Spinach
- Pineapple
- Whole grains
2️⃣ Manganese and Brain Function
Manganese also protects your brain through its antioxidant activity.
It helps neutralize oxidative stress — one of the main factors that can affect memory and cognitive function over time.
A healthy intake supports focus, clarity, and mood stability, especially when combined with nutrients like B vitamins and magnesium.
3️⃣ How Much Do You Need?
Most adults need around 1.8–2.3 mg per day.
That might sound small, but it’s essential for activating key enzymes in the brain, bones, and metabolism.
4️⃣ How to Get Enough Manganese Naturally
You can easily meet your needs through a varied diet and a quality multivitamin.
Try adding:
- A handful of nuts or seeds to your breakfast
- Spinach or kale to smoothies
- Whole-grain sides like quinoa or brown rice
- LiveGood Women’s or Men’s Multivitamin for reliable daily support
💛 Keeping Your Bones Strong
Manganese may not get as much attention as calcium or magnesium, but it’s quietly vital for keeping your bones strong and your mind sharp.
By eating a colorful, whole-food diet — and topping up with a balanced supplement — you’ll help your body stay resilient, focused, and energized through every stage of life.
➡️ Explore LiveGood Multivitamins here
