Trace minerals
Manganese
Bone · antioxidant
Bone formation, MnSOD antioxidant, amino acid metabolism.
Upper-limit caution
The Tolerable Upper Intake Level for Manganese is 11 mg per day. Routine intakes above this level — counting food + supplements — raise the risk of adverse effects. Multivitamins, fortified foods, and standalone supplements stack faster than people expect.
What Manganese does
Manganese is a cofactor for manganese-superoxide dismutase (MnSOD, the mitochondrial antioxidant defense), arginase, glutamine synthetase, and pyruvate carboxylase. Deficiency is rare in unrestricted diets — manganese is widespread in plant foods, particularly whole grains and tea. Excessive intake (almost always occupational, from welding fumes or contaminated water) causes a Parkinson-like neurological syndrome called manganism.
Food sources of Manganese
Approximate Manganese content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.
| Food | Serving | Manganese |
|---|---|---|
| Mussels (cooked) | 3 oz | 5.8 mg |
| Brown rice (cooked) | 1 cup | 2 mg |
| Oats (cooked) | 1 cup | 1.5 mg |
| Pineapple | 1 cup | 1.5 mg |
| Black tea (brewed) | 1 cup | 0.5 mg |
| Spinach (cooked) | 1 cup | 1.7 mg |
Signs of Manganese deficiency
- ●Documented mainly in experimental depletion: rash, mood changes, slowed hair/nail growth
- ●Possibly impaired bone mineralization in long-term low intakes
Who needs more Manganese
Groups and situations where Manganese requirements rise or status commonly runs low:
- ●Severely restricted parenteral nutrition without trace-mineral supplementation
- ●Cholestatic liver disease (paradoxically: manganese accumulates in the brain)
How Manganese appears on labels
Supplement labels list Manganese under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your Manganese intake:
- manganese
- manganese sulfate
- manganese bisglycinate
Best supplements for Manganese
Top-scoring supplements in our catalog that list Manganese on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Deep dive
For mechanism of action, dosing protocols, evidence grade, and interaction warnings on Manganese, see the full encyclopedia entry:
Manganese encyclopedia entry →Guides covering Manganese
Long-form articles in our guide library that go deeper on Manganese — comparisons, protocols, and reviews.
Frequently asked questions
What is the daily target for Manganese?
What foods are highest in Manganese?
What is the best form of Manganese to supplement?
What are the signs of Manganese deficiency?
Who is most at risk for low Manganese?
Related trace minerals
Track your full intake
Formulate's free web app aggregates Manganese (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.
Track your intake free →Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.