December 6, 2022

Lepet It Bistrot

Caring for Life

Manganese – Consumer

5 min read

A woman discussing supplements with a pharmacist.

This is a reader-pleasant overview of Manganese. For much more facts, see our wellbeing experienced truth sheet on Manganese.

What is manganese and what does it do?

Manganese is a mineral that your system desires to continue to be healthy. Your system takes advantage of manganese to make power and guard your cells from harm. Your system also desires manganese for robust bones, replica, blood clotting, and a healthy immune program.

How considerably manganese do I require?

The total of manganese you require depends on your age and intercourse. Average each day proposed quantities are outlined underneath in milligrams (mg).

Existence Stage Advised Total
Birth to six months .003 mg
Infants 7–12 months .six mg
Young children 1–3 many years 1.two mg
Young children 4–8 many years 1.5 mg
Boys 9–13 many years 1.nine mg
Ladies 9–13 many years 1.six mg
Teenager boys 14–18 many years two.two mg
Teenager ladies 14–18 many years 1.six mg
Grownup guys two.3 mg
Grownup females 1.8 mg
Expecting teenagers and females two. mg
Breastfeeding teenagers and females two.six mg


What food items provide manganese?

A lot of food items comprise manganese. You can get proposed quantities of manganese by taking in a wide variety of food items, which includes the next:

  • Full grains, these types of as brown rice, oatmeal, and full-wheat bread
  • Clams, oysters, and mussels
  • Nuts, these types of as hazelnuts and pecans
  • Legumes, these types of as soybeans and lentils
  • Leafy greens, these types of as spinach and kale
  • Some fruits, these types of as pineapple and blueberries
  • Tea
  • A lot of spices, these types of as black pepper

What types of manganese nutritional health supplements are obtainable?

Manganese is obtainable in several multivitamin/multimineral and other nutritional health supplements. Nutritional supplements comprise several forms of manganese, these types of as manganese sulfate and manganese aspartate. Researchers do not know whether any kind of manganese in health supplements is better than any other kind.

Am I obtaining sufficient manganese?

Most men and women in the United States get sufficient manganese from the food items they take in.

What comes about if I really don’t get sufficient manganese?

Manganese deficiency is very rare in the United States. A deficiency could bring about the next symptoms:

  • Weak bones and bad advancement in kids
  • Pores and skin rashes and loss of hair coloration in guys
  • Mood changes and even worse premenstrual ache than typical in females

What are some consequences of manganese on wellbeing?

Researchers are researching manganese to comprehend how it affects wellbeing. Here are some illustrations of what this investigation has proven.

Bone wellbeing
You require manganese in mixture with other minerals and vitamins for healthy bone development. But much more investigation is essential to comprehend the function of manganese in keeping or improving bone wellbeing.

You require manganese to help break down the starches and sugars that you take in. But its influence on the chance of diabetes is unfamiliar. More investigation is essential to comprehend whether manganese plays a function in the advancement of diabetes.

Can manganese be destructive?

Studies have not proven any hurt from the manganese in food stuff and drinks. But some men and women have created manganese toxicity by consuming water made up of very high degrees of manganese. A different bring about of manganese toxicity is inhaling huge quantities of manganese dust from welding or mining work.

The symptoms of manganese toxicity include tremors, muscle mass spasms, listening to problems, mania, sleeplessness, depression, loss of appetite, problems, irritability, weak spot, and temper changes.

Individuals need to not eat much more manganese than the higher restrictions from food stuff, drinks, or nutritional health supplements unless of course their healthcare supplier recommends performing this.

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

Ages Higher Restrict
Birth to six months Not proven
Infants 7–12 months Not proven
Young children 1–3 many years two mg
Young children 4–8 many years 3 mg
Young children 9–13 many years six mg
Teenagers 14–18 many years nine mg
Older people eleven mg
Expecting and breastfeeding teenagers nine mg
Expecting and breastfeeding grownups eleven mg


Does manganese interact with medicines or other nutritional health supplements?

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

Convey to your physician, pharmacist, and other healthcare companies about any nutritional health supplements and prescription or more than-the-counter medicines you choose. They can inform you if the nutritional health supplements could interact with your medicines or if the medicines could interfere with how your system absorbs, takes advantage of, or breaks down nutrition, these types of as manganese.

Manganese and healthful taking in

Individuals need to get most of their nutrition from food stuff and drinks, according to the federal government’s Dietary Pointers for People. Meals comprise vitamins, minerals, nutritional fiber, and other parts that gain wellbeing. In some conditions, fortified food items and nutritional health supplements are practical when it is not attainable to fulfill desires for one particular or much more nutrition (e.g., through unique daily life levels these types of as pregnancy). For much more facts about constructing a healthy nutritional sample, see the Dietary Pointers for Peopleexternal link disclaimer and the U.S. Office of Agriculture’s MyPlate.external link disclaimer

Wherever can I come across out much more about manganese?

  • For much more facts about manganese:
  • For much more facts on food stuff sources of manganese:
  • For information on picking out nutritional health supplements:
  • For facts about constructing a healthy nutritional sample:


This truth sheet by the Place of work of Dietary Nutritional supplements (ODS) gives facts that need to not choose the put of healthcare information. We inspire you to discuss to your healthcare companies (physician, registered dietitian, pharmacist, and so forth.) about your curiosity in, concerns about, or use of nutritional health supplements and what may be most effective for your total wellbeing. Any point out in this publication of a unique solution or services, or recommendation from an group or experienced society, does not represent an endorsement by ODS of that solution, services, or professional information.

Current: March 22, 2021 Background of changes to this truth sheet

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