Manganese is classified as a trace mineral, which means your body only needs it in small amounts compared to other nutrients like vitamins or major minerals.

Despite the small amount needed, manganese plays a critical role in several bodily functions, including immune response, blood sugar control, digestion, reproductive health, bone development, blood clotting, and antioxidant activity.

You can find manganese in a variety of plant and animal-based foods, including nuts, seeds, shellfish, fruits, legumes, and whole grains. Because it’s so widely available in food, manganese deficiency is very uncommon, and a balanced diet is usually enough to meet your needs.

Potential Benefits of Manganese

Manganese functions as a cofactor—a helper substance—for several important enzymes in the body. These enzymes rely on manganese to function properly, particularly those involved in antioxidant protection and energy metabolism.

Helps Protect Cells from Oxidative Stress

One of manganese's key roles is supporting manganese superoxide dismutase (MnSOD), an enzyme that resides in the mitochondria and protects your cells from oxidative damage caused by reactive oxygen species (ROS).

This antioxidant activity helps prevent mitochondrial dysfunction and supports cellular health. By reducing oxidative stress, MnSOD plays a part in protecting the body from conditions related to inflammation, neurodegeneration, and cardiovascular issues.

Supports Metabolism and Hormone Production

Manganese contributes to activating enzymes that help the body break down and utilize carbohydrates, fats, and proteins for energy. It’s involved in gluconeogenesis—a process where the body produces glucose from non-carbohydrate sources like fat and protein, helping maintain stable blood sugar levels when carbohydrate intake is low.

Manganese also supports the production of cholesterol, which is needed for synthesizing sex hormones like estrogen and testosterone, both essential for reproductive health.

Plays a Role in Bone Health and Wound Healing

Manganese is essential for forming proteoglycans, which are vital components of bone and cartilage. It also helps regulate the activity of osteoblasts (cells that build bone) and osteoclasts (cells that break down bone), maintaining a healthy balance in bone remodeling.

In addition, manganese supports collagen production by activating an enzyme called prolidase, which helps supply proline—an amino acid necessary for collagen synthesis. This function makes manganese important for wound healing and maintaining healthy skin and connective tissue.

How Much Manganese Do You Need?

Rather than a Recommended Dietary Allowance (RDA), manganese has Adequate Intake (AI) guidelines due to limited data. AI represents the average amount considered sufficient for most healthy people.

Manganese Adequate Intake by Age and Sex:

Best Food Sources of Manganese

Manganese is readily available in many everyday foods. Some of the richest sources include:

• Cooked mussels (3 oz): 5.8 mg (252% of the Daily Value)

• Dry roasted hazelnuts (1 oz): 1.6 mg

• Dry roasted pecans (1 oz): 1.1 mg

• Cooked brown rice: 1.1 mg

• Cooked clams (3 oz): 0.9 mg

• Cooked chickpeas (½ cup): 0.9 mg

• Boiled spinach (½ cup): 0.8 mg

• Raw pineapple (½ cup): 0.8 mg

• Cooked oatmeal (½ cup): 0.7 mg

• Baked potato (medium): 0.3 mg

• Raw blueberries (½ cup): 0.3 mg

Other great sources include seafood, beans, leafy greens, whole grains, and many fruits and seeds.

Manganese in Supplements

Manganese is available in both stand-alone supplements and as part of multivitamin formulas. Common forms include manganese bis-glycinate chelate, aspartate, gluconate, and citrate.

Multivitamins often contain 1–4.5 mg of manganese per serving, while dedicated manganese supplements may offer up to 20 mg per serving. Since manganese is easy to get from food and deficiencies are rare, supplementation is typically unnecessary unless directed by a healthcare professional.

Risks and Side Effects

There’s no evidence that consuming too much manganese from food is harmful. However, exposure to manganese through inhalation (as in certain industrial jobs like welding or mining) or contaminated drinking water can lead to toxicity.

Symptoms of manganese toxicity may include:

• Muscle spasms

• Tremors

• Appetite loss

• Headaches

• Mood disturbances

• Hearing issues

The Tolerable Upper Intake Level (UL) for adults is 11 mg per day. This is the maximum daily amount considered safe for most people.

Manganese Deficiency

Manganese deficiency is very rare. However, if it does occur, it may lead to:

• Weak bones or demineralization

• Poor wound healing

• Skin problems

• Altered cholesterol levels

• Impaired glucose metabolism

No specific groups are currently identified as being at high risk for manganese deficiency, as it is abundant in a standard diet.

A Quick Review

Manganese is a vital trace mineral involved in antioxidant defense, metabolism, reproduction, bone health, and wound healing. Found in a wide range of foods, it is rarely deficient in healthy individuals.

A well-balanced diet that includes nuts, seeds, grains, legumes, seafood, fruits, and vegetables is typically enough to meet daily manganese needs without requiring supplements.