Manganese
Body function
Bone formation; metabolism of carbohydrates and cholesterol; antioxidant enzymes
Daily requirement
~1.8-2.3 mg/day for adults
Deficiency signs
Rare; may affect bone health and metabolism
Excess risks
Nervous system effects at high intakes, particularly from inhaled sources or excess supplements
At-risk groups
People with liver disease, those on high-dose supplements, high well-water exposure
Supplement forms
Manganese sulphate or gluconate; usually part of a multivitamin
Food sources
- Spinach (cooked) — ~1.7 mg per cup cooked
- Lentils (cooked) — ~1 mg per cup cooked
- Pumpkin seeds — ~1.5 mg per 30g serving
- Almonds — ~0.6 mg manganese per 30g
- Pecans — ~1.3 mg per 30g (excellent source)
- Flax seeds — ~0.8 mg per 30g
- Macadamia nuts — ~1.2 mg per 30g
- Butternut — ~1.2 mg per 30g
- Chia seeds — ~0.8 mg per 30g
- Walnuts — ~1 mg per 30g
- Chestnuts — ~0.3 mg per 30g
- Pine nuts — ~2.5 mg per 30g (very high)
- Hazelnuts — ~1.8 mg per 30g (excellent source)
- Peanuts — ~0.6 mg per 30g
- Coconut — ~0.4 mg per 30g
- Lotus seeds — ~0.7 mg per 30g
- Ginkgo nuts — ~0.1 mg per 30g
- Mint leaf — ~0.1 mg per 10g
- Red beans (adzuki) — ~1.3 mg per cup cooked
- Thyme leaf — ~0.05 mg per 3g
- Basil leaf — ~0.1 mg per 10g
- Garbanzo beans (chickpeas) — ~1.7 mg per cup cooked
- Peppermint leaf — ~a source per serving
- Garlic — ~0.15 mg per 9g (about 3 cloves)
- Kidney beans — ~0.8 mg per cup cooked
- Purple sweet potatoes — ~0.5 mg per medium
- Sweet potatoes — ~0.5 mg per medium
- Miso — ~0.15 mg per tbsp
- Yam — ~0.3 mg per 100g cooked
- Edamame — ~1.6 mg per cup cooked
- Cassava — ~0.4 mg per 100g cooked
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.