In this guide
Manganese is a trace mineral involved in enzyme function. Most healthy adults get enough from a varied diet, and deficiency is rare. This is general information, not an assessment of your test results.
Where it is found
It is found mostly in whole plant foods: whole grains, oats, nuts, seeds, legumes and leafy vegetables. Black and green tea also contribute. The less processed the food, the more manganese it usually contains.
A simple day with manganese
- Breakfast: oat porridge with walnuts or almonds.
- Lunch: brown rice with vegetables and lentils or beans.
- Dinner: a salad with chickpeas and a handful of seeds.
How much is enough
The US NIH ODS lists an adequate daily intake for adults of about 2.3 mg for men and 1.8 mg for women. The European Food Safety Authority (EFSA) could not set an upper limit, but gives a safe level of total intake for adults of 8 mg a day from food and supplements together. You do not need to count manganese if you eat a varied diet.
Supplements
High doses over a long time can harm the nervous system, and people with liver or kidney disease need extra care. If you take a multivitamin, you can compare Forever Daily as a multivitamin and mineral supplement and check on the label whether it lists manganese, so you do not unknowingly add up the same mineral from several supplements.
For a practical check of your diet, note for a week how many meals include whole grains, nuts or legumes. If most days have them, you are probably on track. If your menu has little plant food, try adding one portion a day.
Common questions
Do I need to count milligrams of manganese?
Most healthy adults do not. A varied diet with whole grains, nuts and legumes is enough.
Is a high dose manganese supplement safe?
It is not recommended without medical advice. Long term high doses can harm the nervous system.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
