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Trace mineral

Manganese

Bone formation, metabolism of carbohydrates/amino acids/cholesterol, antioxidant enzyme (MnSOD)

Essential nutrient

Reference intakes (RDA or AI) are set by the National Academies of Sciences, Engineering, and Medicine. Deficiency thresholds come from clinical and WHO guidance.

At a glance

Women, 19-50

1.8 mg (AI)

Men, 19-50

2.3 mg (AI)

Upper limit (adults)

11 mg/day

How common is deficiency?

Very rare

Food sources

Animal sources

Mussels, oysters, clams, small amounts in eggs and meat

Plant sources

Whole grains (oats, brown rice), pineapple, pecans, hazelnuts, chickpeas, spinach, tea, tofu

Deficiency and testing

Signs of deficiency

Very rare: poor bone growth, skin rash, impaired glucose tolerance, low cholesterol, hair color changes, reproductive problems

Who is at higher risk

Experimental diets, long-term parenteral nutrition without manganese, epilepsy, osteoporosis (possible)

How it is tested

Whole-blood or serum manganese; urine manganese (not a reliable marker of status)

Cut-offs

No established deficiency cut-off; whole-blood Mn roughly <4 mcg/L is low

Symptoms are not specific. Only a clinician with the right tests can tell whether you are deficient.

Supplement forms

Common forms

manganese sulfate, gluconate, amino-acid chelates, in multivitamins.

More effective

food covers needs (whole grains, nuts, tea); multivitamin amounts (1-2 mg) are adequate.

Less effective

stand-alone high-dose manganese (no demonstrated benefit; excess can be neurotoxic, especially with liver disease or IV nutrition).

Safety, interactions and halal notes

Safety and interactions

Upper limit for adults: 11 mg/day. Going above the upper limit over time can cause harm, so check labels and talk to a clinician before high-dose supplements.

Halal note

The nutrient itself is not a halal question. For supplements, check the delivery form: gelatin (pork or non-halal bovine), capsule shells, glycerin, and alcohol-based carriers need halal certification. Ask for the halal certificate, not just a label claim. This is general guidance, not a certification.

Frequently asked questions

How much Manganese do adults need per day?

Women 19-50: 1.8 mg (AI). Men 19-50: 2.3 mg (AI). Upper limit: 11 mg/day. Needs change with age, pregnancy and health conditions.

What are the signs of Manganese deficiency?

Very rare: poor bone growth, skin rash, impaired glucose tolerance, low cholesterol, hair color changes, reproductive problems. These signs are not specific, so only a clinician with the right tests can confirm a deficiency.

What are the best food sources of Manganese?

Animal sources: Mussels, oysters, clams, small amounts in eggs and meat. Plant sources: Whole grains (oats, brown rice), pineapple, pecans, hazelnuts, chickpeas, spinach, tea, tofu.

Which form of Manganese supplement is best?

food covers needs (whole grains, nuts, tea); multivitamin amounts (1-2 mg) are adequate.

Sources

NIH Office of Dietary Supplements fact sheet

← Back to the full nutrient guide

This page is for education only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to a qualified clinician before starting a supplement, especially if you are pregnant, breastfeeding, take medicine or have a medical condition. Daily needs are US reference intakes for adults 19-50.

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