Manganese

Trace mineral

What does Manganese do in your body?

A cofactor for enzymes in bone formation, carbohydrate metabolism and antioxidant defense.

What does Manganese do?

Activates enzymes including manganese superoxide dismutase, the main antioxidant enzyme in mitochondria.

Where does Manganese act in the body?

Bone, liver, pancreas, mitochondria.

Which foods contain Manganese?

Whole grains, nuts, legumes, tea, leafy vegetables.

How much Manganese do adults need?

Adequate Intake: 2.3 mg (men), 1.8 mg (women). Upper limit: 11 mg.

What happens with too little Manganese?

Very rare.

Can you get too much Manganese?

Mostly occupational inhalation (welding, mining), which can cause nerve damage. Not a dietary concern for most people.

What does Manganese interact with?

Iron and manganese compete for absorption.

What is known and unknown about Manganese?

Roles established; route of exposure matters a lot — a hazard-vs-risk example.

Evidence & sources

• Adequate Intake for manganese is 2.3 mg (men) and 1.8 mg (women); the UL is 11 mg. Evidence: regulatory. Known: Set by the Institute of Medicine (2001). Unknown: — Source: NIH Office of Dietary Supplements, Manganese — Health Professional Fact Sheet (Current revision).

Connected topics

• Oats
• Hazard ≠ Risk
• Bone Tissue

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General education only, not medical advice. Drafted Oct 2026 · pending qualified expert review.