Manganese is a trace mineral that helps form bones, process nutrients and protect cells. You need only a small amount, and deficiency is very rare.
Here is how much you need and when too much becomes a problem.
Daily manganese requirement
Average daily recommended amount (mg):
- Children 1 to 3 years: 1.2 mg
- Children 4 to 8 years: 1.5 mg
- Boys 9 to 13: 1.9 mg, girls 9 to 13: 1.6 mg
- Teen boys 14 to 18: 2.2 mg, teen girls: 1.6 mg
- Adult men: 2.3 mg, adult women: 1.8 mg
- Pregnant women: 2.0 mg, breastfeeding women: 2.6 mg
Upper limit from all sources (mg per day): children 1 to 3: 2, 4 to 8: 3, 9 to 13: 6, teens: 9, adults: 11.
Best food sources of manganese
Good sources include:
- Whole grains such as brown rice, oatmeal and whole-wheat bread
- Clams, oysters and mussels
- Nuts such as hazelnuts and pecans
- Soybeans and lentils
- Spinach, kale, pineapple and blueberries
- Tea and spices such as black pepper
Manganese deficiency
Deficiency is very rare in the US. Signs reported include weak bones and poor growth in children, skin rashes and loss of hair color in men, and mood changes and worse premenstrual pain in women.
Too much manganese
Studies have not shown harm from manganese in food and drinks. Toxicity has happened from drinking water with very high manganese levels or breathing large amounts of manganese dust, for example in welding or mining. Symptoms include tremors, muscle spasms, hearing problems, mood changes, insomnia, depression, headaches and weakness.
Medicine interactions and supplements
Manganese is not known to interact with any medicines. Supplements contain forms such as manganese sulfate or manganese aspartate, and it is not known whether one is better. Keep total intake from food and supplements below the upper limit.
Frequently Asked Questions
How much manganese do adults need?
Adult men need 2.3 mg and adult women 1.8 mg per day.
What is the upper limit for manganese?
11 mg per day for adults from all sources.
Which foods are rich in manganese?
Whole grains, shellfish, nuts, soybeans, lentils, leafy greens, tea and spices.
Can manganese be toxic?
Yes, from very high levels in drinking water or from inhaling manganese dust at work, causing tremors, mood changes and insomnia.
Is manganese deficiency common?
No. It is very rare in the US.
Related reading: Copper daily needs and upper limit | Zinc daily needs and safe limits | Magnesium daily needs
Sources
Medical disclaimer: this article is for general information and does not replace advice from a qualified doctor. Do not start, stop or change any supplement or medicine without medical advice.