A woman discussing supplements with a pharmacist.

This is a reader-helpful overview of Manganese. For additional facts, see our health and fitness qualified fact sheet on Manganese.

What is manganese and what does it do?

Manganese is a mineral that your overall body requires to continue to be nutritious. Your overall body uses manganese to make electrical power and protect your cells from harm. Your overall body also requires manganese for robust bones, replica, blood clotting, and a nutritious immune procedure.

How considerably manganese do I want?

The sum of manganese you want relies upon on your age and sex. Average daily proposed amounts are shown under in milligrams (mg).

Life Phase Recommended Volume
Start to six months .003 mg
Infants 7–12 months .six mg
Little ones 1–3 several years one.two mg
Little ones 4–8 several years one.five mg
Boys 9–13 several years one.nine mg
Ladies 9–13 several years one.six mg
Teenager boys 14–18 several years two.two mg
Teenager ladies 14–18 several years one.six mg
Adult adult men two.3 mg
Adult women one.eight mg
Expecting teenagers and women two. mg
Breastfeeding teenagers and women two.six mg

 

What foodstuff provide manganese?

Quite a few foodstuff incorporate manganese. You can get proposed amounts of manganese by consuming a variety of foodstuff, like the following:

  • Total 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 veggies, these types of as spinach and kale
  • Some fruits, these types of as pineapple and blueberries
  • Tea
  • Quite a few spices, these types of as black pepper

What sorts of manganese nutritional nutritional supplements are available?

Manganese is available in numerous multivitamin/multimineral and other nutritional nutritional supplements. Dietary supplements incorporate numerous sorts of manganese, these types of as manganese sulfate and manganese aspartate. Experts really don’t know whether any sort of manganese in nutritional supplements is improved than any other sort.

Am I obtaining sufficient manganese?

Most individuals in the United States get sufficient manganese from the foodstuff they take in.

What happens if I you should not get sufficient manganese?

Manganese deficiency is incredibly scarce in the United States. A deficiency might bring about the following indicators:

  • Weak bones and bad expansion in small children
  • Pores and skin rashes and reduction of hair shade in adult men
  • Mood adjustments and even worse premenstrual soreness than typical in women

What are some outcomes of manganese on health and fitness?

Experts are researching manganese to realize how it has an effect on health and fitness. Listed here are some examples of what this investigation has revealed.

Bone health and fitness
You want manganese in mixture with other minerals and vitamins for nutritious bone development. But additional investigation is needed to realize the part of manganese in retaining or increasing bone health and fitness.

Diabetes
You want manganese to assistance split down the starches and sugars that you take in. But its influence on the danger of diabetic issues is mysterious. A lot more investigation is needed to realize whether manganese plays a part in the improvement of diabetic issues.

Can manganese be damaging?

Scientific tests have not revealed any damage from the manganese in foods and beverages. But some individuals have designed manganese toxicity by consuming h2o made up of incredibly higher concentrations of manganese. Another bring about of manganese toxicity is inhaling significant amounts of manganese dust from welding or mining get the job done.

The indicators of manganese toxicity include tremors, muscle spasms, hearing issues, mania, insomnia, melancholy, reduction of urge for food, complications, irritability, weak spot, and mood adjustments.

People should not take in additional manganese than the upper limits from foods, beverages, or nutritional nutritional supplements unless of course their health care supplier recommends doing this.

The daily upper limits for manganese include intakes from all sources—food, beverages, and supplements—and are shown under.

Ages Higher Limit
Start to six months Not recognized
Infants 7–12 months Not recognized
Little ones 1–3 several years two mg
Little ones 4–8 several years 3 mg
Little ones 9–13 several years six mg
Teenagers 14–18 several years nine mg
Grownups 11 mg
Expecting and breastfeeding teenagers nine mg
Expecting and breastfeeding older people 11 mg

 

Does manganese interact with remedies or other nutritional nutritional supplements?

Manganese is not regarded to interact or interfere with any medications.

Notify your doctor, pharmacist, and other health care companies about any nutritional nutritional supplements and prescription or in excess of-the-counter medications you consider. They can tell you if the nutritional nutritional supplements might interact with your medications or if the medications might interfere with how your overall body absorbs, uses, or breaks down vitamins and minerals, these types of as manganese.

Manganese and healthful consuming

People should get most of their vitamins and minerals from foods and beverages, in accordance to the federal government’s Nutritional Guidelines for Individuals. Food items incorporate vitamins, minerals, nutritional fiber, and other components that reward health and fitness. In some cases, fortified foodstuff and nutritional nutritional supplements are practical when it is not attainable to meet up with requires for a person or additional vitamins and minerals (e.g., all through precise lifestyle stages these types of as being pregnant). For additional information about building a nutritious nutritional pattern, see the Nutritional Guidelines for Individualsexternal link disclaimer and the U.S. Division of Agriculture’s MyPlate.external link disclaimer

The place can I discover out additional about manganese?

  • For additional information about manganese:
  • For additional information on foods resources of manganese:
  • For information on deciding upon nutritional nutritional supplements:
  • For information about building a nutritious nutritional pattern:

Disclaimer

This fact sheet by the Workplace of Nutritional Dietary supplements (ODS) supplies information that should not consider the place of medical information. We persuade you to chat to your health care companies (doctor, registered dietitian, pharmacist, and so on.) about your curiosity in, queries about, or use of nutritional nutritional supplements and what may possibly be very best for your over-all health and fitness. Any point out in this publication of a precise product or service or provider, or recommendation from an group or qualified modern society, does not symbolize an endorsement by ODS of that product or service, provider, or professional information.

Updated: March 22, 2021 Background of adjustments to this fact sheet