Dosage
Adequate intake for adults is about 2 mg per day, easily met by food. The upper limit is 9 to 11 mg per day. Most multivitamins supply small amounts. Ask your healthcare provider before high-dose use, especially if you have liver problems.
Ingredient guide
Manganese: Trace Mineral, Intake, and Safety
Manganese is an essential trace mineral involved in bone formation, energy metabolism, and antioxidant defence. Dietary deficiency is exceptionally rare. The adequate intake is about 2 mg per day for adults, with an upper limit of 9 to 11 mg per day.
Moderate evidenceBenefits
- Essential for normal bone formation, blood clotting, and antioxidant defence.
- Part of superoxide dismutase, a key antioxidant enzyme.
- Adequate intake supports normal glucose and lipid metabolism.
Evidence summary
What manganese is
Manganese is an essential trace mineral found in whole grains, nuts, leafy greens, and tea. It is used to make a key antioxidant enzyme, superoxide dismutase, and supports bone formation and glucose metabolism. The body holds only about 10 to 20 mg of total manganese, mostly in bone, liver, and the brain.
What the human research shows
Dietary manganese deficiency in humans is exceptionally rare and has not been reported in non-experimental settings. Experimental depletion caused skin rash and lower serum cholesterol. The Institute of Medicine sets adequate intake at about 2 mg per day for adults. Excess manganese is a real concern in industrial settings and during long-term home parenteral nutrition. We grade the evidence as moderate for the basic intake story.
Dosage & safety
Side effects
- Excess manganese can affect the nervous system, especially with industrial inhalation.
- Long-term high doses have been linked with movement symptoms.
Interactions
- Iron and manganese compete for absorption, so high iron may reduce manganese.
Warnings
- Speak with a doctor before high-dose manganese, since excess can affect the nervous system.
- People with liver disease may not clear manganese well and should avoid high doses.
- Stay below the 9 to 11 mg per day upper limit.
Products with this ingredient
Locerin Locerin Locerin is positioned for a natural choice for beautiful and long hair, anaGain ™ Nu - science and nature for the sake of your hair, choose Locerin - you deserve beautiful hair. Use this as a product research starting point until the benefits, ingredients, and safety notes are reviewed. Read review 
NuviaLab Flex NuviaLab Flex NuviaLab Flex is positioned for go for healthy and functioning joints, causes of joint problems, don't let joint pain limit you!. Use this as a product research starting point until the benefits, ingredients, and safety notes are reviewed. Read review 
ProFlexen ProFlexen ProFlexen is positioned for the most common causes of joint problems, help your joints achieve perfect form!, guarantees the free and comfortable movement of joints 1 .. Use this as a product research starting point until the benefits, ingredients, and safety notes are reviewed. Read review Related ingredient guides
Citations
- Manganese (review, NIH) pmc.ncbi.nlm.nih.gov
- Manganese (Dietary Reference Intakes, NCBI Bookshelf) ncbi.nlm.nih.gov
Frequently asked questions
Do I need a manganese supplement?
Almost certainly not. Manganese deficiency in healthy people is exceptionally rare, and food easily supplies the 2 mg per day target.
Can too much manganese be harmful?
Yes. Industrial overexposure and long-term high doses can affect the nervous system. Stay below the 9 to 11 mg per day upper limit.