Deficiency is exceptionally rare and no established wellness study amount exists.
Reviewed · Published
Manganese
A cofactor for enzymes in bone formation and carbohydrate and amino-acid metabolism.
Established functions
- A cofactor for enzymes in bone formation and carbohydrate and amino-acid metabolism.
Dietary sources
- whole grains
- nuts
- tea
Claims and evidence
Claims that Manganese alone prevents or treats disease, or invariably improves health without deficiency, are unsupported.
Japanese reference amounts
- Japanese adults (age and sex as specified): Adult men 4.0 mg/day; women 3.5 mg/day (AI)
Amounts studied
- Deficiency is exceptionally rare and no established wellness study amount exists.
Tolerable upper limits
- Adults: 11 mg/day
Forms and bioavailability
Supplement forms: manganese gluconate, manganese sulfate
- Manganese absorption may increase during iron deficiency.
Safety and interactions
Adverse effects
- chronic excess can cause neurotoxicity
- tremor
- gait disorder
Medicine and nutrient interactions
- iron, antacids, laxatives
Contraindications and cautions
- Avoid supplementation with liver disease or cholestasis because clearance is reduced.
Practical selection
- Compare Manganese amount per serving, form, allergens, and batch testing; prefer a single-ingredient product suited to the intended use.
Sources and review
- Dietary Reference Intakes for Japanese (2025)Ministry of Health, Labour and Welfare (Japan)
- NIH ODS mineral fact sheetsNIH Office of Dietary Supplements
Daiki Minaki (editorial and evidence review) ·