Manganese

What is manganese? It is a trace mineral needed for enzyme function, bone health and metabolism.

How does manganese work in the body?

• Supports bone strength and development
• May help with blood sugar metabolism
• Helps to protect cells from oxidative stress
• Works together with vitamin K for wound healing and blood clotting

Symptoms of Too Little Manganese (very rare):

• Weak bones
• Poor growth
• Fertility problems
• Glucose intolerance

Groups at Risk of Deficiency:

• Malabsorption
• IV nutrition
• Low intake

Symptoms of Too Much Manganese (supplements, occupational exposure):

• Neurotoxicity (tremor, memory loss, Parkinson-like symptoms)
• Most at risk are those with liver disease
• Toxicity is not a concern with diet alone

Just Right (adults):

Recommended 2.3 milligrams/day

Medication Interactions

(consult your doctor)

• No clinically relevant interactions

Food Sources

Animal

• Mussels, clams, oysters

Plants

• Whole Grains
• Nuts and Seeds – hazelnuts, pecans, almonds, sunflower
• Leafy Greens
• Legumes
• Pineapple
• Tea (Green and Black)
• Tofu and Tempeh 
• Spices (Cloves, Cinnamon, Black Peppers) – extremely rich, use in small amounts

Cooking tip:

Use whole grains, legumes or nuts as a base ingredient in meals and add a touch of spices like cinnamon or cloves to enhance both flavor and manganese content.

Reference:  Manganese – Health Professional Fact Sheet