Basics Print The Health Benefits of Manganese Meet Your Daily Manganese Requirements With Dietary Sources Medically reviewed by facebook linkedin Medically reviewed by Richard N. Fogoros, MD on August 05, 2016 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Medical Review Board Richard N. Fogoros, MD Written by Written by Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and member of the Academy of Nutrition and Dietetics and the American Society for Nutrition. Learn about our editorial policy Shereen Lehman, MS Updated on February 20, 2019 Walnuts are a good source of manganese. Angela Seiffert More in Basics Hot Topics Food Safety Dietary manganese is a trace mineral found in tiny amounts in the human body, mostly in the bones, liver, pancreas, and kidneys. This essential nutrient is necessary for the body to function properly. You can get enough manganese each day by eating a typical diet. Supplementation beyond the usual recommended daily intake is not necessary, and taking too many manganese supplements can lead to toxicity. Health Benefits Manganese is necessary for the production of several enzymes and antioxidants that fight free radical damage and aid in carbohydrate and lipid metabolism. Manganese is also needed for a healthy nervous system and brain function. People also take manganese supplements to treat certain medical conditions. For example, manganese supplements have been marketed in ways implying a benefit for people with arthritis (often combined with glucosamine and chondroitin), or osteoporosis. However, the science is unclear about whether or not manganese supplementation alone can provide a benefit. Manganese supplements have also been marketed to people with diabetes. While manganese plays a role in glucose metabolism, the Linus Pauling Institute notes that there is no evidence that manganese supplements improve glucose tolerance in people with or without diabetes. Manganese given intravenously with zinc and selenium has also been used to help people with COPD breathe on their own without the help of a machine. But it is too soon to tell if this treatment is effective and research is ongoing. Manganese Deficiency Manganese supplements have been shown to be effective in treating manganese deficiency. Manganese deficiency is associated with infertility, bone problems, altered carbohydrate and lipid metabolism, and seizures. However, deficiency appears to be extremely rare. Deficiency is most often seen in children who are on total parenteral nutrition (such as tube feeding) when those diets lacked manganese. You can get plenty of dietary manganese from both plant and animal sources to meet your needs. As such, there is more to worry about in getting overexposed to manganese rather than being deficient in it. Possible Side Effects Consuming too much manganese may lead to manganese toxicity. The Health and Medicine Division of National Academies of Sciences, Engineering, and Medicine says the tolerable upper limit (UL) for manganese is 11 milligrams per day for adults and about 9 milligrams per day for young teens. The UL is the highest daily amount that's thought to be safe. Taking too much manganese may interfere with your ability to absorb iron from your diet. These two minerals share absorption and transport pathways. If you have a meal with a lot of manganese (or take manganese supplements) you will absorb less iron—and vice versa. It's possible that taking more than 11 milligrams per day could lead to cognitive problems. The biggest sources of manganese toxicity have been from inhaled manganese dust from welding or smelting and ingested manganese from water contaminated with dry cell batteries. Cases of overexposure have also been seen in total parenteral nutrition, especially in newborns and infants. Dosage and Preparation Some bone health supplements have been marketed that are very high in manganese (16 to 20 times the recommended daily intake), which raises concerns of toxicity. If you're thinking about taking manganese supplements, speak to your healthcare provider first. Don't take more than the dosage recommended on the product label. The Health and Medicine Division of National Academies of Sciences, Engineering, and Medicine determines the dietary reference intakes (DRIs) for vitamins and minerals. The DRIs are based on the nutritional needs of the average healthy person. The DRIs for manganese are based on age and sex. Women who are pregnant or breastfeeding need just a little more. Females 1 to 3 years: 1.2 milligrams per day4 to 8 years: 1.5 milligrams per day9 to 18 years: 1.6 milligrams per day19 years and older: 1.8 milligrams per dayWomen who are pregnant: 2.0 milligrams per dayWomen who are breastfeeding: 2.6 milligrams per day Males 1 to 3 years: 1.2 milligrams per day4 to 8 years: 1.5 milligrams per day9 to 13 years: 1.9 milligrams per day14 to 18 years: 2.2 milligrams per day19 years and older: 2.3 milligrams per day What to Look For Eating a diet that includes a variety of plant sources of food will give you plenty of manganese. This trace mineral is essential for health but you are unlikely to develop a deficiency or see a benefit due to taking more than the recommended daily intake. Dietary manganese is found in nuts, seeds, legumes (like lentils and dry beans), whole grains (such as wheat and oats), and pineapples. You will also get manganese from animal sources. If you are a vegetarian or you eat a typical Western-type diet, you are already getting more than the dietary reference intake each day. Manganese is stable in foods when cooked. Examples of foods that supply you with a significant portion of your daily needs per serving include: Pineapple (raw pineapple or pineapple juice)Pecans, almonds, hazelnuts, and peanutsChia seeds, sesame seeds, flaxseeds, sunflower seeds, pumpkin seedsSpinach, Swiss chard, collard greens, kale, mustard greens, turnip greensOatsBrown riceRaspberries, strawberriesSummer squashSoybeans, tofu, tempehGarbanzo beans, lima beans, navy beans, pinto beans, pinto beans, black beansSeafood such as mussels, clams, and crayfishWhole wheat breadQuinoaSpices such as cloves, cinnamon, black pepper, turmeric Lastly, if you choose to buy a manganese supplement, the National Institutes of Health (NIH) recommends that you look for a Supplement Facts label on the product that you buy. This label will contain vital information including the amount of active ingredients per serving, and information about other added ingredients. The organization also suggests that you look for a product that contains a seal of approval from a third party organization that provides quality testing. These organizations include U.S. Pharmacopeia, ConsumerLab.com, and NSF International. A seal of approval from one of these organizations does not guarantee the product's safety or effectiveness but it does provide assurance that the product was properly manufactured, contains the ingredients listed on the label, and does not contain harmful levels of contaminants. Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Higdon J, Drake VJ. Manganese. Oregon State University Linus Pauling Institute Micronutrient Information Center. Dietary Reference Intakes Tables and Application. Health and Medicine Division of National Academies of Sciences, Engineering, and Medicine. U.S. National Library of Medicine, Medline Plus, "Manganese." December 2018 Additional Reading Higdon J, Drake VJ. Manganese. Oregon State University Linus Pauling Institute Micronutrient Information Center. Continue Reading