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Manganese – Consumer

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This is a reader-helpful overview of Manganese. For a lot more aspects, see our wellness skilled reality sheet on Manganese.

What is manganese and what does it do?

Manganese is a mineral that your body needs to stay wholesome. Your body employs manganese to make electricity and shield your cells from hurt. Your body also needs manganese for solid bones, replica, blood clotting, and a wholesome immune program.

How significantly manganese do I need?

The amount of money of manganese you need depends on your age and intercourse. Common everyday advised quantities are outlined beneath in milligrams (mg).

Existence Stage Recommended Total
Birth to six months .003 mg
Infants 7–12 months .six mg
Kids 1–3 a long time one.2 mg
Kids 4–8 a long time one.5 mg
Boys 9–13 a long time one.nine mg
Girls 9–13 a long time one.six mg
Teenager boys 14–18 a long time 2.2 mg
Teenager ladies 14–18 a long time one.six mg
Grownup gentlemen 2.3 mg
Grownup ladies one.8 mg
Pregnant teens and ladies 2. mg
Breastfeeding teens and ladies 2.six mg


What foods deliver manganese?

Numerous foods have manganese. You can get advised quantities of manganese by taking in a variety of foods, which include the following:

  • Whole grains, this sort of as brown rice, oatmeal, and full-wheat bread
  • Clams, oysters, and mussels
  • Nuts, this sort of as hazelnuts and pecans
  • Legumes, this sort of as soybeans and lentils
  • Leafy veggies, this sort of as spinach and kale
  • Some fruits, this sort of as pineapple and blueberries
  • Tea
  • Numerous spices, this sort of as black pepper

What forms of manganese dietary health supplements are out there?

Manganese is out there in several multivitamin/multimineral and other dietary health supplements. Supplements have several forms of manganese, this sort of as manganese sulfate and manganese aspartate. Scientists never know regardless of whether any form of manganese in health supplements is greater than any other form.

Am I finding ample manganese?

Most persons in the United States get ample manganese from the foods they try to eat.

What takes place if I will not get ample manganese?

Manganese deficiency is incredibly exceptional in the United States. A deficiency may possibly lead to the following indicators:

  • Weak bones and very poor advancement in little ones
  • Pores and skin rashes and decline of hair coloration in gentlemen
  • Mood variations and even worse premenstrual suffering than normal in ladies

What are some effects of manganese on wellness?

Scientists are studying manganese to comprehend how it influences wellness. Listed here are some illustrations of what this analysis has proven.

Bone wellness
You need manganese in combination with other minerals and nutritional vitamins for wholesome bone development. But a lot more analysis is wanted to comprehend the purpose of manganese in maintaining or bettering bone wellness.

You need manganese to assistance crack down the starches and sugars that you try to eat. But its effect on the chance of diabetes is mysterious. A lot more analysis is wanted to comprehend regardless of whether manganese plays a purpose in the improvement of diabetes.

Can manganese be damaging?

Experiments have not proven any hurt from the manganese in food items and beverages. But some persons have developed manganese toxicity by consuming drinking water containing incredibly high stages of manganese. Yet another lead to of manganese toxicity is inhaling substantial quantities of manganese dust from welding or mining do the job.

The indicators of manganese toxicity include things like tremors, muscle mass spasms, listening to difficulties, mania, sleeplessness, depression, decline of hunger, headaches, irritability, weakness, and mood variations.

People today really should not take in a lot more manganese than the upper restrictions from food items, beverages, or dietary health supplements unless of course their healthcare supplier recommends carrying out this.

The everyday upper restrictions for manganese include things like intakes from all sources—food, beverages, and supplements—and are outlined beneath.

Ages Upper Restrict
Birth to six months Not recognized
Infants 7–12 months Not recognized
Kids 1–3 a long time 2 mg
Kids 4–8 a long time 3 mg
Kids 9–13 a long time six mg
Teens 14–18 a long time nine mg
Grownups 11 mg
Pregnant and breastfeeding teens nine mg
Pregnant and breastfeeding grownups 11 mg


Does manganese interact with prescription drugs or other dietary health supplements?

Manganese is not recognised to interact or interfere with any medicines.

Inform your medical professional, pharmacist, and other healthcare vendors about any dietary health supplements and prescription or around-the-counter medicines you just take. They can inform you if the dietary health supplements may possibly interact with your medicines or if the medicines may possibly interfere with how your body absorbs, employs, or breaks down nutrition, this sort of as manganese.

Manganese and healthful taking in

People today really should get most of their nutrition from food items and beverages, in accordance to the federal government’s Nutritional Suggestions for Us citizens. Food items have nutritional vitamins, minerals, dietary fiber, and other parts that gain wellness. In some conditions, fortified foods and dietary health supplements are handy when it is not feasible to satisfy needs for a person or a lot more nutrition (e.g., through precise lifestyle levels this sort of as being pregnant). For a lot more details about constructing a wholesome dietary pattern, see the Nutritional Suggestions for Us citizensexternal link disclaimer and the U.S. Department of Agriculture’s MyPlate.external link disclaimer

Wherever can I come across out a lot more about manganese?

  • For a lot more details about manganese:
  • For a lot more details on food items sources of manganese:
  • For guidance on picking dietary health supplements:
  • For details about constructing a wholesome dietary pattern:


This reality sheet by the Business of Nutritional Supplements (ODS) supplies details that really should not just take the location of medical guidance. We stimulate you to communicate to your healthcare vendors (medical professional, registered dietitian, pharmacist, etcetera.) about your curiosity in, questions about, or use of dietary health supplements and what might be most effective for your all round wellness. Any point out in this publication of a precise products or support, or advice from an corporation or skilled culture, does not characterize an endorsement by ODS of that products, support, or skilled guidance.

Current: March 22, 2021 Historical past of variations to this reality sheet