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Mineral

Manganese

Manganese is an essential trace mineral that is part of several enzymes. It comes from foods such as whole grains, nuts, legumes and tea.

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Which foods provide it?

NIH lists 1.6 mg per ounce of dry-roasted hazelnuts and 1.1 mg per half-cup of cooked brown rice. 1

What are the US reference amounts?

For adults, US adequate intakes are 2.3 mg daily for men and 1.8 mg for women; pregnancy and breastfeeding values are 2.0 and 2.6 mg. These refer to total intake, not a supplement dose. 2

Sources

  1. Manganese: Fact Sheet for Health Professionals NIH Office of Dietary Supplements
  2. Manganese: Fact Sheet for Consumers NIH Office of Dietary Supplements