HSA | FSA CARDS ARE NOW ACCEPTED

Manganese, SOD2, and Your Genetic Results: What to Know

Manganese is an essential trace mineral used by your body for energy metabolism, bone development, immune support, and blood clotting. One of its most important roles is supporting the mitochondrial antioxidant enzyme Superoxide Dismutase 2, often called SOD2. SOD2 helps neutralize superoxide radicals created during energy production so they do not damage cells. Variants in the SOD2 gene can affect how well this enzyme works and change how your body handles oxidative stress and environmental exposures.

Why SOD2 matters

SOD2 sits inside mitochondria, the energy centers of cells. When SOD2 activity is reduced, superoxide radicals can build up and contribute to oxidative stress. Over time, oxidative stress is linked to inflammation and can influence risks for respiratory conditions, aging-related changes, and how the body responds to environmental chemicals. SOD2 relies on manganese to function properly, so both genetics and diet can shape your antioxidant defenses.

Key lifestyle and nutrition strategies

  • Eat manganese-rich foods: whole grains, brown rice, oats, nuts, seeds, legumes, spinach, kale, and other leafy greens.
  • Prioritize antioxidants: vitamin C rich foods like citrus, berries, peppers, and vitamin E sources such as nuts and seeds support broader antioxidant networks.
  • Balanced protein and micronutrients: adequate protein, zinc, copper, and magnesium support mitochondrial and enzymatic health.
  • Reduce exposure to phthalates and other toxins: avoid microwaving food in plastic, limit use of fragranced personal care products, choose phthalate-free plastics, and prefer glass or stainless steel for food storage.
  • Manage stress: chronic stress increases oxidative load. Practices like sleep hygiene, mindfulness, breathing exercises, and regular social connection help lower stress.
  • Regular physical activity: consistent, moderate exercise enhances mitochondrial function and stimulates antioxidant defenses. Avoid sudden extreme exertion without proper conditioning.
  • Sleep and recovery: aim for consistent quality sleep to support cellular repair and mitochondrial recovery.

Supplements and tests to consider

  • Manganese: generally obtained from diet. Supplemental manganese should only be used under medical guidance because excessive intake can be harmful.
  • Antioxidant support: vitamin C and vitamin E supplements may help in some situations. Discuss dosing with your healthcare provider.
  • Multinutrient approaches: a balanced multivitamin that includes cofactors like zinc, copper, and magnesium can support enzymatic systems.
  • Environmental exposure testing: if you suspect high phthalate exposure, discuss testing options with your clinician.
  • Inflammatory and oxidative stress markers: blood tests such as C reactive protein and antioxidant status panels can be informative when guided by a provider.

Genetic Interpretation: SOD2 rs5746136

Below are friendly, actionable interpretations based on the genotype you may have for rs5746136 in the SOD2 gene. Use these as educational information about how your genes may influence SOD2 enzyme activity and related health considerations. PlexusDx does not provide medical advice. Always consult your healthcare provider before making changes to supplements, medications, or major lifestyle approaches.

Two effect alleles (TT) — lower SOD2 activity

If your result is TT, you carry two copies of the effect allele. This genotype is associated with lower SOD2 enzyme activity, which may reduce your ability to neutralize superoxide radicals generated during mitochondrial energy production. Studies link this genotype with higher levels of phthalate metabolites in the body and an increased risk of asthma.

Practical actions

  • Prioritize manganese-rich foods: whole grains, nuts, seeds, legumes, spinach, and other leafy greens.
  • Increase antioxidant foods: colorful fruits and vegetables, berries, citrus, bell peppers, tomatoes, and cruciferous vegetables.
  • Minimize phthalate exposure: avoid fragranced personal care products, do not store or heat food in plastic, and choose phthalate-free household items.
  • Consider targeted supplements only with provider guidance: low dose vitamin C, vitamin E, and a balanced multinutrient formula that includes cofactors like zinc and magnesium. Do not self-prescribe manganese supplements without medical supervision.
  • Support respiratory health: if you have asthma or breathing symptoms, discuss preventive strategies and environmental control with your clinician.
  • Focus on stress reduction, regular moderate exercise, and sleep to reduce overall oxidative stress.
One effect allele (CT) — likely lower SOD2 activity

If your result is CT, you have one copy of the effect allele which is associated with likely lower SOD2 activity compared with the non-effect genotype. This can mean somewhat reduced capacity to clear mitochondrial superoxide radicals and may be associated with higher phthalate metabolite levels and an increased risk of asthma.

Practical actions

  • Include manganese-rich and antioxidant-rich foods daily to support SOD2 and other antioxidant systems.
  • Limit environmental exposures that increase oxidative burden, especially phthalates from plastics and fragranced products.
  • Adopt consistent exercise, stress management, and decent sleep to strengthen mitochondrial resilience.
  • Talk to your healthcare provider about whether antioxidant supplements, multinutrients, or exposure testing are appropriate for you.
Zero effect alleles (CC) — typical SOD2 activity

If your result is CC, you carry two copies of the non-effect allele and are associated with typical SOD2 enzyme activity. This suggests your mitochondrial antioxidant protection through SOD2 is functioning in a standard range.

Practical actions

  • Maintain a balanced diet with manganese-containing foods and a wide variety of fruits and vegetables for overall antioxidant support.
  • Continue healthy lifestyle habits: regular exercise, stress management, and quality sleep to preserve mitochondrial and cellular health.
  • Minimize unnecessary exposure to environmental toxins to reduce avoidable oxidative stress.
  • Discuss routine screenings and any respiratory symptoms with your healthcare provider.

When to talk to your healthcare provider

  • If you have respiratory symptoms, asthma, or unexplained inflammation discuss genetic findings as part of a broader evaluation.
  • If you are considering supplements, especially manganese, or want specific blood testing to evaluate oxidative stress or toxin exposures, consult your clinician.
  • If you have questions about managing environmental exposures at home or work, your provider can help prioritize practical changes and testing.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always consult your healthcare provider before making changes to your diet, starting supplements, or altering medications based on genetic results.