Manganese – Consumer

A woman discussing supplements with a pharmacist.

This is a reader-pleasant overview of Manganese. For additional specifics, see our health experienced fact sheet on Manganese.

What is manganese and what does it do?

Manganese is a mineral that your system requirements to stay wholesome. Your system takes advantage of manganese to make electrical power and shield your cells from problems. Your system also requirements manganese for robust bones, reproduction, blood clotting, and a wholesome immune procedure.

How much manganese do I need?

The quantity of manganese you need is dependent on your age and intercourse. Average everyday recommended amounts are outlined underneath in milligrams (mg).

Existence Stage Suggested Volume
Birth to 6 months .003 mg
Infants 7–12 months .6 mg
Children 1–3 years 1.2 mg
Children 4–8 years 1.five mg
Boys 9–13 years 1.nine mg
Girls 9–13 years 1.6 mg
Teen boys 14–18 years 2.2 mg
Teen girls 14–18 years 1.6 mg
Adult men 2.three mg
Adult women of all ages 1.8 mg
Pregnant teenagers and women of all ages 2. mg
Breastfeeding teenagers and women of all ages 2.6 mg


What meals supply manganese?

Many meals contain manganese. You can get recommended amounts of manganese by taking in a range of meals, together with the adhering to:

  • Whole grains, such as brown rice, oatmeal, and total-wheat bread
  • Clams, oysters, and mussels
  • Nuts, such as hazelnuts and pecans
  • Legumes, such as soybeans and lentils
  • Leafy vegetables, such as spinach and kale
  • Some fruits, such as pineapple and blueberries
  • Tea
  • Many spices, such as black pepper

What types of manganese nutritional supplements are accessible?

Manganese is accessible in lots of multivitamin/multimineral and other nutritional supplements. Health supplements contain lots of types of manganese, such as manganese sulfate and manganese aspartate. Experts really do not know irrespective of whether any variety of manganese in supplements is better than any other variety.

Am I having more than enough manganese?

Most people today in the United States get more than enough manganese from the meals they take in.

What takes place if I you should not get more than enough manganese?

Manganese deficiency is incredibly rare in the United States. A deficiency might result in the adhering to signs and symptoms:

  • Weak bones and inadequate development in kids
  • Pores and skin rashes and decline of hair coloration in men
  • Mood alterations and worse premenstrual suffering than usual in women of all ages

What are some outcomes of manganese on health?

Experts are learning manganese to fully grasp how it influences health. Here are some illustrations of what this study has shown.

Bone health
You need manganese in mixture with other minerals and nutritional vitamins for wholesome bone development. But additional study is wanted to fully grasp the position of manganese in retaining or bettering bone health.

Diabetic issues
You need manganese to help crack down the starches and sugars that you take in. But its outcome on the possibility of diabetes is not known. Much more study is wanted to fully grasp irrespective of whether manganese performs a position in the development of diabetes.

Can manganese be damaging?

Experiments have not shown any damage from the manganese in foodstuff and drinks. But some people today have made manganese toxicity by consuming h2o that contains incredibly higher stages of manganese. An additional result in of manganese toxicity is inhaling huge amounts of manganese dust from welding or mining function.

The signs and symptoms of manganese toxicity include tremors, muscle spasms, hearing problems, mania, insomnia, depression, decline of appetite, headaches, irritability, weakness, and mood alterations.

Persons need to not consume additional manganese than the higher restrictions from foodstuff, drinks, or nutritional supplements except if their healthcare company recommends doing this.

The everyday higher restrictions for manganese include intakes from all sources—food, drinks, and supplements—and are outlined underneath.

Ages Higher Restrict
Birth to 6 months Not proven
Infants 7–12 months Not proven
Children 1–3 years 2 mg
Children 4–8 years three mg
Children 9–13 years 6 mg
Teenagers 14–18 years nine mg
Grownups eleven mg
Pregnant and breastfeeding teenagers nine mg
Pregnant and breastfeeding older people eleven mg


Does manganese interact with medicines or other nutritional supplements?

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

Tell your medical professional, pharmacist, and other healthcare vendors about any nutritional supplements and prescription or around-the-counter medicines you choose. They can inform you if the nutritional supplements might interact with your medicines or if the medicines might interfere with how your system absorbs, takes advantage of, or breaks down nutrients, such as manganese.

Manganese and healthful taking in

Persons need to get most of their nutrients from foodstuff and drinks, according to the federal government’s Dietary Rules for Us residents. Foods contain nutritional vitamins, minerals, nutritional fiber, and other factors that gain health. In some instances, fortified meals and nutritional supplements are valuable when it is not attainable to meet up with requirements for one or additional nutrients (e.g., during particular existence phases such as pregnancy). For additional details about creating a wholesome nutritional sample, see the Dietary Rules for Us residentsexternal link disclaimer and the U.S. Department of Agriculture’s MyPlate.external link disclaimer

Where can I find out additional about manganese?

  • For additional details about manganese:
  • For additional details on foodstuff resources of manganese:
  • For advice on picking out nutritional supplements:
  • For details about creating a wholesome nutritional sample:


This fact sheet by the Business office of Dietary Health supplements (ODS) offers details that need to not choose the put of healthcare advice. We really encourage you to converse to your healthcare vendors (medical professional, registered dietitian, pharmacist, etcetera.) about your interest in, concerns about, or use of nutritional supplements and what could be very best for your general health. Any mention in this publication of a particular solution or services, or recommendation from an firm or experienced culture, does not characterize an endorsement by ODS of that solution, services, or skilled advice.

Up-to-date: March 22, 2021 Heritage of alterations to this fact sheet