Overview
A trace mineral involved in bone formation, antioxidant enzymes and the metabolism of carbohydrate and cholesterol. Needed in small amounts and readily supplied by ordinary food.
Why your body needs it
A cofactor in bone formation, wound healing and antioxidant enzymes.
Food sources
- Whole grains
- Nuts
- Leafy greens
- Tea
- Legumes
Recommended intake
2.3 mg (men) · 1.8 mg (women) for most adults. The upper limit, past which harm becomes likely, is 11 mg.
Reference intakes are population figures. Pregnancy, illness, age and medication all move an individual’s needs, which is one of several reasons this page is information rather than advice.
Low manganese / deficiency
Most at risk: Effectively nobody eating a normal diet.
Possible causes
Very rare in people eating normally. Reported mainly in experimental settings and long-term parenteral nutrition.
Signs & symptoms
Extremely rare in people. Reported effects include poor bone growth and skin changes.
Every sign here has other, often likelier, explanations. A list of symptoms is a reason to look into something, never a diagnosis.
Testing / diagnosis
No routine clinical test is in general use. Blood manganese reflects recent exposure more than status.
Food strategies
Wholegrains, nuts, legumes, leafy vegetables and tea. A wholefood diet covers it comfortably.
Supplements
Seldom warranted. Excess is a concern mainly through occupational inhalation rather than diet, where it can affect the nervous system. Liver disease reduces the ability to clear it.
Safety
Inhaled manganese — an occupational exposure in welding and mining — causes a Parkinson-like neurological condition. Dietary excess is not the concern.
When to seek professional advice
Speak to your doctor before taking manganese if you have liver disease. There is little reason to supplement it in isolation.
This page is general reference information, not medical or dietetic advice, and it cannot account for your health history or medications. Decisions about testing, supplements or significant dietary change belong in a conversation with your doctor, pharmacist or a registered dietitian.