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Manganese, HFE Genotype, and What Your Results Mean

Manganese is an essential trace mineral important for metabolism, bone health, immune function, and antioxidant defense. You get manganese mainly from whole grains, nuts, legumes, leafy greens, and tea. The HFE gene helps regulate iron absorption by influencing hepcidin, the hormone that controls iron uptake and release. Variants in HFE that raise iron absorption are also linked to changes in manganese levels, because iron and manganese share some transport pathways. Below we explain how different genotypes at rs1800562 typically relate to iron and manganese, and offer practical, consumer-friendly guidance to help you maintain healthy mineral balance.

Key takeaways

  • If your genotype increases iron absorption, you may have higher iron stores (ferritin) and sometimes lower blood manganese.
  • Diet and lifestyle choices influence both iron and manganese status and can help balance these minerals.
  • Regular monitoring of iron markers and working with a healthcare provider is recommended before making changes to supplements or treatments.

Genetic interpretations

2 effect alleles (AA) — highest risk for iron overload

You have the AA genotype at rs1800562. This genotype is the most common genetic cause of hereditary hemochromatosis. It is associated with increased intestinal iron absorption, higher ferritin and iron stores, and a higher risk of iron overload over time. Research also links this genotype with lower serum manganese levels, likely because HFE-related changes in iron transport can alter manganese handling and tissue distribution.

Practical implications:

  • Have baseline and periodic blood tests: ferritin and transferrin saturation are most important. Consider serum manganese testing if clinically indicated.
  • Avoid iron supplements unless specifically prescribed by your clinician and based on lab results.
  • Limit high-heme iron foods (red meat) and be cautious with iron-fortified products.
  • Drinking tea or coffee with meals can reduce iron absorption from that meal, which may help manage iron load.
  • Monitor liver health and other symptoms of iron overload; early detection reduces risk of complications.
1 effect allele (AG) — moderately increased iron absorption

You have the AG genotype at rs1800562. Carrying one effect allele is associated with a milder tendency toward increased iron absorption and somewhat higher ferritin compared with noncarriers. Studies also show a tendency toward lower serum manganese in carriers, likely related to altered mineral transport.

Practical implications:

  • Check ferritin and transferrin saturation periodically, especially if you have symptoms or a family history of hemochromatosis.
  • Avoid routine iron supplementation without testing and clinician guidance.
  • Balance your diet with manganese-rich plant foods while moderating high-heme iron sources.
  • Consider simple meal habits like consuming tea or coffee with iron-rich meals to modestly reduce iron absorption.
0 effect alleles (GG) — typical iron and manganese processing

You have the GG genotype at rs1800562. This is the most common result and is associated with typical iron absorption and regulation. People with this genotype generally do not carry increased genetic risk for hereditary hemochromatosis and tend to have normal serum manganese levels. Normal processing of both minerals supports metabolic health, bone strength, and antioxidant systems that rely on manganese.

Practical implications:

  • Maintain a balanced diet that includes manganese-rich plant foods and adequate but not excessive iron intake.
  • Routine monitoring for iron overload is usually not necessary unless other risk factors are present.
  • No special restrictions are typically required, but follow general healthy-eating and preventive-care guidance from your healthcare provider.

Diet recommendations

  • Focus on plant-based, manganese-rich foods: whole grains (brown rice, oats), nuts (almonds, pecans), seeds, legumes (lentils, beans), leafy greens (spinach, kale), and tea.
  • Limit high-heme iron sources if you have increased iron absorption risk: reduce frequent red meat consumption and be cautious with organ meats.
  • Avoid unnecessary iron-fortified foods and multivitamins with iron unless blood tests show deficiency.
  • Incorporate foods that modestly inhibit iron absorption when appropriate: tea or coffee with meals, calcium-containing foods, and phytate-rich whole grains and legumes. These measures can lower iron uptake from a meal without causing deficiency in most people.
  • Ensure adequate dietary vitamin C at other times of day to support nonheme iron absorption if you are at risk for iron deficiency, but avoid combining large vitamin C doses with iron-rich meals if you are managing high iron stores.

Supplement and testing guidance

  • Do not start iron supplements without confirming iron deficiency by blood tests (ferritin, transferrin saturation) and discussing with your clinician.
  • Manganese supplements are rarely needed for most people and can be harmful in excess. Use only if directed by a clinician after appropriate testing.
  • Consider baseline testing: ferritin, transferrin saturation, complete blood count, and liver function as advised by your provider.
  • Repeat iron studies periodically if you carry one or two effect alleles, if you have symptoms, or if recommended by your healthcare team.

Lifestyle and monitoring

  • Regular medical follow up: If you have one or two effect alleles, work with your healthcare provider to interpret iron studies and decide on monitoring frequency.
  • Phlebotomy or chelation may be recommended for confirmed iron overload; these are medical treatments that require clinician supervision.
  • Moderate alcohol intake. Excess alcohol can worsen iron-related liver injury and interact with mineral metabolism.
  • Exercise, bone-strengthening activities, and a balanced diet support bone and metabolic health that depends on manganese.
  • Be mindful of occupational or environmental manganese exposures (for example from welding or certain industrial settings) and discuss risk with occupational health if relevant.

When to talk to your healthcare provider

  • If blood tests show ferritin or transferrin saturation outside the normal range.
  • If you experience symptoms that could relate to iron overload: fatigue, joint pain, unexplained abdominal pain, liver issues, or changes in skin tone.
  • Before starting or stopping any mineral supplements or making major dietary changes based on genetic results.

Important disclaimer

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always consult your healthcare provider or a licensed clinician to interpret genetic results, order or interpret blood tests, and make decisions about supplements or treatments. Genetic information is one piece of your health picture and should be considered alongside clinical history, lab results, and professional medical guidance.