Manganese
Supports metabolism, bone formation, and antioxidant enzymes.
Why it matters
Manganese helps enzymes involved in metabolism, bone formation, and antioxidant defenses work properly.
- Supports metabolism of carbohydrates, amino acids, and cholesterol.
- Contributes to bone formation.
- Supports antioxidant enzyme systems.
If intake is too low
Manganese deficiency is rare, but low intake can affect growth, bone formation, and metabolism when it occurs.
- Poor growth or altered bone formation in severe deficiency.
- Changes in carbohydrate or lipid metabolism.
- Deficiency is uncommon outside unusual diets or medical situations.
If intake is too high
Too much manganese can be harmful to the nervous system, especially when the body cannot clear it well. Excess exposure is more often a problem in special settings than in ordinary diets.
- Neurologic symptoms when manganese accumulates excessively.
- Risk is higher with liver disease or certain occupational exposures.
- More is not better just because deficiency is rare.
Adult upper limit: 11 mg/day
The upper limit exists because manganese can accumulate and affect the nervous system when intake is excessive.
Common food sources
Manganese is found in whole grains, nuts, legumes, tea, and many plant foods.
- Whole grains and cereals
- Nuts, seeds, beans, and lentils
- Tea and leafy vegetables
Who may need closer attention
Deficiency is uncommon, so the more relevant question is usually whether intake is balanced rather than maximized.
- People on long-term parenteral nutrition
- People with liver disease
- Anyone stacking specialty mineral formulas without a clear reason
Use extra caution if
Small details change the risk picture with nutrients more than most people expect.
You have liver disease, receive parenteral nutrition, or use a product that stacks manganese from several sources. This is a trace mineral you usually do not need to chase.
Supplement and label notes
Useful context when this nutrient shows up across more than one product.
- Manganese already appears in many multimineral products.
- Trace mineral formulas can push manganese higher than people expect.
- If deficiency is not the issue, more manganese rarely solves a real problem.
Daily Value targets in SuppMap
These are the same label-style Daily Value targets used in the app.
Official references
These pages were used to draft the summaries on this guide.
Educational only. These pages are not a diagnosis or a substitute for personal medical care.
More guides
Keep moving through the rest of the Daily Value chart from here.