Manganese
Trace mineral that supports bone health, metabolism, and antioxidant function.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 1.2 * | — |
| Children 4-8 years | 1.5 * | — |
| Males 9-13 years | 1.9 * | — |
| Females 9-13 years | 1.6 * | — |
| Males 14-18 years | 2.2 * | — |
| Females 14-18 years | 1.6 * | — |
| Males 19-30 years | 2.3 * | 11.0 |
| Females 19-30 years | 1.8 * | 11.0 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 2.0 * | — |
| Lactation | 2.6 * | — |
* = Adequate Intake (AI) where no RDA established
Top Foods Highest in Manganese
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Manganese (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey | 269 mg | Beverages |
| 2 | Beverages, tea, instant, unsweetened, powder | 133 mg | Beverages |
| 3 | Beverages, tea, instant, decaffeinated, unsweetened | 133 mg | Beverages |
| 4 | Beverages, nutritional shake mix, high protein, powder | 125 mg | Beverages |
| 5 | Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with A | 124 mg | Baby Foods |
| 6 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and | 77.0 mg | Baby Foods |
| 7 | Spices, cloves, ground | 60.1 mg | Spices and Herbs |
| 8 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | 55.0 mg | Baby Foods |
| 9 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, | 51.5 mg | Baby Foods |
| 10 | Spices, ginger, ground | 33.3 mg | Spices and Herbs |
| 11 | Jujube, Chinese, fresh, dried | 31.1 mg | Fruits and Fruit Juices |
| 12 | Beverages, tea, instant, lemon, unsweetened | 30.7 mg | Beverages |
| 13 | Beverages, tea, instant, sweetened with sodium saccharin, le | 30.4 mg | Beverages |
| 14 | Beverages, tea, instant, decaffeinated, lemon, diet | 30.4 mg | Beverages |
| 15 | Spices, saffron | 28.4 mg | Spices and Herbs |
| 16 | Spices, cardamom | 28.0 mg | Spices and Herbs |
| 17 | Cereals ready-to-eat, wheat germ, toasted, plain | 20.0 mg | Breakfast Cereals |
| 18 | Spices, turmeric, ground | 19.8 mg | Spices and Herbs |
| 19 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Re | 19.1 mg | Breakfast Cereals |
| 20 | Spices, cinnamon, ground | 17.5 mg | Spices and Herbs |
Health Effects of Manganese
Manganese is essential for bone formation, blood clotting, carbohydrate metabolism, and antioxidant defense (as part of manganese superoxide dismutase). It activates many enzymes.
Manganese deficiency is rare. Experimental deficiency causes impaired growth, skeletal abnormalities, altered carbohydrate and lipid metabolism, and impaired reproductive function.
Inhaled manganese (occupational) is neurotoxic (manganism). Dietary excess is rarely problematic due to tight homeostatic control. UL is 11mg/day for adults.
Absorption & Interactions
Absorbed in the small intestine at 1-5% efficiency. Absorption is regulated by body stores and is inhibited by iron (shared DMT1 transporter). Excreted primarily via bile.
Other Minerals
Frequently Asked Questions
How much Manganese do I need per day?
Adult males need 2.3 mg/day and adult females need 1.8 mg/day.
Which food has the most Manganese?
The food highest in Manganese is Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, with 269 mg per 100g.
What does Manganese do in the body?
Trace mineral that supports bone health, metabolism, and antioxidant function.