Manganese vs magnesium: what’s the difference

When it comes to minerals, manganese vs magnesium are often mixed up.. Is manganese the same as magnesium? Are manganese and magnesium related? Although their names sound alike, their roles in the body are quite different. Understanding those differences can help you feel more confident about your diet and supplement choices.

What is manganese?

Manganese is one of the nine trace minerals to support your health, but only in very small amounts. Do we need manganese? Yes – even in trace amounts, it plays a useful role in your body’s normal processes.

Is manganese a metal or mineral?

Is manganese a mineral? Yes – in nutrition, manganese is classed as a trace mineral that your body uses in very small amounts, even though in its raw form it is technically a metal.

Is manganese safe during pregnancy?

Manganese is needed in very small amounts and is present in everyday foods, However, if you’re considering supplements, it’s always best to check with a health professional first.

What is magnesium?

Magnesium is an essential mineral involved in over 300 biochemical processes in the body and helps support energy metabolism and muscle function

Is manganese the same as magnesium or are they related?

Despite sounding alike, they’re not the same.

• Manganese is a trace mineral – you only need it in very small amounts – and it contributes to the normal formation of connective tissue, and the protection of cells from oxidative stress
• Magnesium is required in larger amounts and is involved many processes, from contributing to normal energy-yielding metabolism to normal muscle function.

Are manganese and magnesium related? Only in the sense that they’re both minerals the body needs, but their roles are distinct.

What does manganese do for the body?

Manganese contributes to several important functions, including:

• The normal formation of connective tissue
• The maintenance of normal bones
• The protection of cells from oxidative stress
• The normal energy-yielding metabolism

Manganese is available in individual supplements, and in many multivitamin and mineral formulas. Since the body only needs small amounts, deficiency is very rare, but it’s important not to overdo supplements – that’s why they should be taken as directed and as part of a balanced diet.

The Department of Health and Social Care notes that for most people, taking 4mg or less of manganese supplements a day is unlikely to cause any harm, while for older adults, 0.5mg or less is considered safe.

Is manganese good for bones?

Yes – manganese contributes to the maintenance of normal bones, making it important to support your overall bone health.

What is magnesium good for?

Magnesium plays a role in many body processes. It contributes to:

• The reduction of tiredness and fatigue
• Normal energy-yielding metabolism
• Normal muscle function
• The maintenance of normal bones and teeth
• Normal protein synthesis and the process of cell division
• The normal functioning of the nervous system
• Normal psychological function
• Electrolyte balance

Because it’s used in so many processes, ensuring you have enough magnesium each day is important. In the UK, the Department of Health and Social Care’s recommended amount of magnesium for men aged 19–64 is 300mg per day, and for women is 270mg.

Where do we get manganese from?

Manganese, like all minerals, isn’t produced by the body, which means you need to get it from your diet or supplements. You can view our multivitamins with manganese here.

Manganese-rich foods

If you’re wondering what foods have manganese, good sources include:

• Whole grains (such as brown rice and oats),
• nuts,
• leafy vegetables,
• Pulses
• and, perhaps surprisingly, tea

Drinking water

Depending on where you live, your drinking water might also contain small amounts of manganese.

Taking manganese supplements

Manganese supplements are available in standalone form and as part of multivitamin and mineral formulas. When it comes to manganese vs magnesium supplements, the main difference is that manganese is included in very small amounts, while magnesium can be taken as a standalone supplement in higher amounts.

Can manganese be absorbed through skin?

No – manganese isn’t effectively absorbed through the skin, so your main sources come from food and supplements instead.

Where do we get magnesium from?

Just like manganese, magnesium is recommended to come mainly from food, since your body requires it in larger amounts.

Magnesium-rich foods

Where do we get magnesium from in the diet? You’ll find it in a wide variety of everyday foods.

• Green leafy vegetables such as spinach and kale are good sources,
• nuts and seeds like almonds, cashews and pumpkin seeds.
• Wholegrains such as brown rice and oats
• pulses including chickpeas and lentils.
• fish such as tuna, salmon and mackerel,
• dark chocolate,
• bananas
• avocados

Taking magnesium supplements

If you feel your diet may not provide enough, supplements can be a useful option.
Ultra Magnesium provides 375mg of magnesium in two tablets – that’s 100% of the Nutrient Reference Value (NRV).

Can I take manganese and magnesium together?

Yes – you can. Many multivitamin and mineral supplements include both, since each has different functions. Taken in the right amounts, they can complement each other as part of a balanced diet.

Conclusion: what’s the difference between manganese and magnesium?

So, manganese vs magnesium – what’s the verdict?

• Manganese is a trace mineral, needed in very small amounts. It contributes to connective tissue formation, the maintenance of bones and the protection of cells.
• Magnesium is a major mineral, required in larger amounts, and contributes to many processes, from energy-yielding metabolism to normal muscle and nervous system function.

While their names may sound similar, manganese and magnesium each have very different functions in the body.

Manganese mainly comes from plant-based foods and tea, while magnesium is widely found in leafy greens, nuts, seeds and grains. Supplements can help safeguard your intake of both minerals if you need extra support.

Vitabiotics offers a selection of magnesium supplements, as well as products that combine both minerals. Here are a few options:

• Wellwoman Original includes magnesium and manganese, with nutrients to support women’s everyday wellbeing.
• Wellman Original provides magnesium and manganese, alongside nutrients tailored for men’s daily health.
• Wellkid Smart Chewable gives kids a tasty way to get important nutrients including magnesium and manganese.
• Osteocare Original combines magnesium and manganese with calcium and vitamin D to support the maintenance of normal bones.