Manganese
A trace mineral many enzymes need, for metabolism, bone formation, reproduction and immune response. Whole grains, shellfish, nuts and tea are good sources.
1.8 mg women
How much you need
The official Adequate Intake for adults, per day:
| Age | Men | Women | Pregnancy | Breastfeeding |
|---|---|---|---|---|
| 19–50 years | 2.3 mg | 1.8 mg | 2 mg | 2.6 mg |
| 51–70 years | 2.3 mg | 1.8 mg | — | — |
| Over 70 | 2.3 mg | 1.8 mg | — | — |
These are Adequate Intakes, set in 2001 from usual intakes in healthy people, because the data were insufficient to set a requirement.
People aged 18 fall in the official 14–18 group — 2.2 mg a day for males and 1.6 mg for females, 2.0 mg in pregnancy and 2.6 mg when breastfeeding. Its upper limit is 9 mg. Pregnancy and breastfeeding change what you need — confirm yours with your midwife, obstetrician or doctor.
Upper limit
| Age | Men | Women | Pregnancy | Breastfeeding |
|---|---|---|---|---|
| 19–50 years | 11 mg | 11 mg | 11 mg | 11 mg |
| 51–70 years | 11 mg | 11 mg | — | — |
| Over 70 | 11 mg | 11 mg | — | — |
The upper limit is the most manganese a day that is unlikely to cause harm, not a target. It was based on blood manganese levels above the normal range and the risk of nerve damage. The fact sheet does not say whether it covers food as well as supplements, but no manganese toxicity has been shown from food. It does not apply to people taking manganese under medical supervision.
What it does
Manganese is a cofactor for many enzymes, including manganese superoxide dismutase [1]. Through them it is involved in the metabolism of amino acids, cholesterol, glucose and carbohydrates; in clearing reactive oxygen species; and in bone formation, reproduction and immune response [1]. With vitamin K, it plays a role in blood clotting [1]. The body holds about 10 to 20 mg, 25% to 40% of it in bone [1].
Forms
Supplements contain manganese as amino acid chelates, gluconate, picolinate, sulfate, citrate or chloride, and the label states the amount of elemental manganese; no data compare how well they are absorbed [1]. Multivitamins that contain it typically provide 1.0 to 4.5 mg, and manganese supplements mostly 5 to 20 mg [1].
Where it comes from
- Mussels, blue, cooked3 ounces5.8 mg
- Hazelnuts, dry roasted1 ounce1.6 mg
- Pecans, dry roasted1 ounce1.1 mg
- Brown rice, medium grain, cooked½ cup1.1 mg
- Oysters, Pacific, cooked3 ounces1 mg
How these five were chosen: The five foods with the most manganese per serving in the NIH fact sheet's food table. Fortified foods are marked.
| Item | Percent of the adult daily amount (2.3 mg) |
|---|---|
| Mussels | 252% |
| Hazelnuts | 70% |
| Pecans | 48% |
| Brown rice | 48% |
| Oysters | 43% |
Getting the most from it
The body absorbs only about 1% to 5% of the manganese in food, more when intake is low [1]. Iron and manganese seem to share a transporter: people with more iron absorb less manganese, which may be why men absorb it less efficiently than women [1]. Grain products, tea and vegetables are the main sources for U.S. adults [1].
In the United States
Data are very limited — the national nutrition survey does not include manganese [1]. The most recent U.S. estimate, from 1982–1989 data, found intakes of 2.64 to 2.81 mg a day for men and 2.14 to 2.23 mg for women, meeting or exceeding the Adequate Intakes [1]. No data exist on intakes from supplements [1].
Who is most likely to run low
- No groups of people are known to be likely to have inadequate manganese intakes [1]
What deficiency looks like
Manganese deficiency is very rare, and its signs have not been firmly established [1]. Very limited evidence suggests it might cause skin rashes, loss of hair colour and lower cholesterol in men, and altered mood and more premenstrual pain in women, and it might affect glucose tolerance [1].
What the evidence supports, and what it doesn't
Established. Manganese is essential as a cofactor for many enzymes, including those involved in bone formation and metabolism [1].
Not supported by trials. No clinical trials have tested manganese supplements alone for bone health, and trials for diabetes are lacking [1].
Mixed. Small studies disagree on whether blood manganese is linked to bone density or osteoporosis [1]. Studies of diabetes have found both higher and lower blood manganese, and one large Chinese study a U-shaped link [1].
Too much
No manganese toxicity has been shown from food [1]. It has occurred in welders and miners who inhaled manganese dust, and in people drinking water very high in manganese [1]. Toxicity mainly affects the nervous system, causing tremors, muscle spasms, hearing problems, unsteadiness, mood changes and memory problems, which can progress to symptoms like Parkinson's disease [1]. Iron deficiency increases manganese absorption and can worsen toxicity, and people with chronic liver disease, who clear manganese poorly, are more susceptible [1].
Medicines that interact
Manganese is not known to have any clinically relevant interactions with medicines [1]. If you take medicines regularly, your doctor or pharmacist can still tell you whether any supplement suits you.
References
- NIH Office of Dietary Supplements. Manganese — Fact Sheet for Health Professionals. Updated 29 March 2021. ods.od.nih.gov
How we reviewed this page
Every value on this page comes from the NIH Office of Dietary Supplements — Manganese, Health Professional Fact Sheet, which presents the official U.S. intake recommendations set by the National Academies. The source was last updated on March 29, 2021, and this page was checked against it on October 18, 2026. Numbered markers link to the source for each claim, so you can check the original rather than take our word for it.
Drafted with AI assistance, then edited and fact-checked by a human. No value is published on the strength of a model's recall.
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General information only. This is not medical advice.