Manganese
Also known as Mn
Manganese is an essential trace mineral that serves as a cofactor for enzymes involved in metabolism, bone formation, and antioxidant defense. It is needed for the processing of carbohydrates, amino acids, and cholesterol. Because the evidence was insufficient to set an RDA, intake targets are given as Adequate Intake (AI) values. Deficiency is very rare because manganese is widespread in plant foods.
The recommended intake sits at about 21% of the level considered the safe daily ceiling, leaving comfortable headroom.
Why it matters
What it does in your body
- Cofactor for metabolic enzymes
- Bone formation and development
- Antioxidant defense
- Carbohydrate and amino acid metabolism
- Wound healing and collagen formation
By age, sex, and life stage
How much you need
Manganese uses Adequate Intake (AI) values, not an RDA, because evidence was insufficient. Adult men need 2.3 mg and women 1.8 mg. Values rise slightly in pregnancy (2.0 mg) and lactation (2.6 mg).
Recommended intake across life
in mg/dayBars scale to the highest recommendation shown. Where men and women differ, both values are listed.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Infants 0-6 mo | 0.003 (AI) | 0.003 (AI) |
| Infants 7-12 mo | 0.6 (AI) | 0.6 (AI) |
| Children 1-3 | 1.2 (AI) | 1.2 (AI) |
| Children 4-8 | 1.5 (AI) | 1.5 (AI) |
| Children 9-13 | 1.9 (AI) | 1.6 (AI) |
| Teens 14-18 | 2.2 (AI) | 1.6 (AI) |
| Adults 19+ | 2.3 (AI) | 1.8 (AI) |
| Pregnancy | n/a | 2.0 (AI) |
| Lactation | n/a | 2.6 (AI) |
Values in mg/day. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Age
AI values rise from 1.2 mg in toddlers to 2.3 mg in adult men, then hold steady.
Sex
Adult men have a higher AI (2.3 mg) than women (1.8 mg), reflecting body size.
Body weight / size
Larger body mass raises manganese needs, part of the basis for the higher male AI.
Pregnancy and lactation
AI rises modestly to 2.0 mg in pregnancy and 2.6 mg during lactation.
Diet type
Whole grains, nuts, and leafy vegetables are rich in manganese, so plant-forward diets easily meet the AI.
Running low
Signs you might not get enough
Most at risk: Manganese deficiency is extremely rare in humans; no specific population groups are recognized as commonly deficient.
Too much
Can you get too much?
The main toxicity concern is inhaled manganese from industrial or welding exposure, which can cause a Parkinson-like neurological condition. People with liver disease clear manganese poorly and may be more susceptible.
Where to get it
Best food sources
The bottom line
Manganese needs are met easily by whole grains, nuts, and leafy greens, and dietary deficiency is almost unheard of. The real risk is toxicity from inhaled industrial manganese, not from food. AI values are the benchmark since evidence was too limited to set an RDA.
Track manganese automatically
Manganese is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- NIH Office of Dietary Supplements, Manganese Fact Sheet for Health Professionals
- Institute of Medicine (IOM/NASEM), Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.