Manganese-Rich Foods: Health Benefits, Sources, and Recommended Daily Intake

By Vijay Kumar MalesuReviewed by Benedette Cuffari, M.Sc.

Introduction
What is manganese and why is it important?
Manganese-rich foods
Health benefits of manganese
Recommended intake and deficiency risks
Safety and excess intake
Conclusions
References
Further reading

Manganese supports bone strength, metabolism, and brain function through its role as an enzymatic cofactor and antioxidant. A balanced diet with whole grains, nuts, legumes, and leafy greens ensures optimal intake while avoiding toxicity.

Image Credit: Tatjana Baibkova / Shutterstock.com

Introduction

This article discusses the role of manganese in supporting bone integrity, metabolic regulation, and brain health while highlighting rich food sources, recommended intakes, and deficiency signs. Recent clinical and nutritional data also reinforce manganese’s contribution to reproduction, antioxidant defense, and immune function through its role as a cofactor in enzymes such as superoxide dismutase, arginase, and pyruvate carboxylase.^1,3,6

What is manganese and why is it important?

Manganese is an essential trace mineral that acts as a catalytic cofactor for various enzymes involved in carbohydrate, protein, and cholesterol metabolism. Sufficient manganese is needed to synthesize the bone matrix, particularly collagen and other extracellular matrix proteins, while also promoting osteoblast growth and mineralization, both of which determine bone strength.¹

In skeletal remodeling, manganese influences signaling between bone-forming osteoblasts and bone-resorbing osteoclasts through the receptor activator of nuclear factor kappa-B (RANK), RANK ligand (RANKL), and osteoprotegerin (OPG) system. Mn-dependent superoxide dismutase (MnSOD) reduces oxidative stress that could otherwise damage bone-forming cells, thereby maintaining equilibrium in bone turnover.^1,6

Manganese transporters, such as the Zrt- and Irt-like protein 8 (ZIP8) and ZIP14, mediate uptake and tissue distribution, with notable accumulation in bones and recognized roles in chondrocyte growth. After intestinal absorption, typically between 1% and 5% of dietary manganese, most manganese binds to transferrin, albumin, or plasma alpha-2-macroglobulin, with 25–40% stored in bone tissue.⁶ These transport pathways exemplify the broad contributions of manganese to intermediary metabolism and healthy brain function, including support for neurotransmitter synthesis and neuronal protection through antioxidant actions.^1,3

Manganese-rich foods

Nuts and seeds such as pecans, hazelnuts, walnuts, pumpkin seeds, and sunflower seeds are concentrated sources of manganese, found in the germ and seed coats. Whole grains like brown rice, oats, quinoa, and whole wheat retain their bran, which accumulates manganese and other micronutrients. Shellfish such as mussels, oysters, and clams are also high sources - 3 ounces of cooked mussels contain about 5.8 mg of manganese (over 250% of the daily value).⁶

Legumes like lentils, chickpeas, and beans contribute moderate amounts of manganese, along with protein and resistant starch. Leafy greens, pineapple, and sweet potatoes, as well as tea and spices like cloves and black pepper, are other notable dietary sources of manganese.^1,2,4 In the U.S. diet, whole grains, tea, and vegetables are reported as the leading contributors of manganese intake.⁶

Food content data compiled by the NIH list common manganese-rich servings as follows: hazelnuts (1.6 mg/oz), brown rice (1.1 mg/½ cup), chickpeas (0.9 mg/½ cup), spinach (0.8 mg/½ cup), and black tea (0.5 mg/cup).⁶

Processing techniques such as soaking, sprouting, or fermentation can significantly reduce phytate levels and enhance manganese bioavailability, while high heat or refining can strip bran layers, reducing mineral density.²

Pairing manganese-rich foods with citrus, tomatoes, peppers, and other foods high in vitamin C supports overall mineral absorption. Thus, a balanced diet comprising whole grains, legumes, nuts and seeds, spices, vegetables, and fruit ensures sustained manganese intake.^1,2

*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for manganese is 2.3 mg for adults and children aged 4 years and older.The  FDA does not require food labels to list manganese content unless manganese has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

Health benefits of manganese

In bones, manganese helps build and maintain the matrix that gives skeletons their strength. Manganese also activates enzymes that assemble proteoglycans and collagen for cartilage, supports osteoblast growth, and modulates RANK, RANKL, and OPG signaling involved in bone formation and resorption.¹

The NIH notes manganese as a cofactor in bone-forming enzymes and cites animal and clinical evidence linking adequate manganese status with higher bone mineral density and reduced fracture risk, though human trials remain limited.⁶

It also acts as a cofactor in arginase, pyruvate carboxylase, and xylosyltransferase, which are essential for energy metabolism, urea cycling, and cartilage formation.³

Mitochondrial MnSOD further protects bone cells from oxidative stress during remodeling. Overall, manganese, along with calcium, vitamin D, and zinc, works together to promote mineralization and preserve bone mass.^1,3

Reproductively, manganese influences steroid hormone synthesis via cholesterol metabolism and supports luteal function, sperm motility, and fetal skeletal development.³

In the brain, manganese regulates neurotransmitter activity and cellular antioxidant defense. As a cofactor for MnSOD, the principal mitochondrial antioxidant enzyme, manganese can convert superoxide radicals to hydrogen peroxide and oxygen, thereby limiting oxidative stress in neural tissues that are highly reliant on efficient mitochondrial function.^1,5

NIH data also note manganese’s involvement in glucose metabolism and a possible U-shaped association between blood manganese levels and type 2 diabetes risk, underscoring its narrow safe physiological concentration range.⁶

By promoting cartilage and collagen formation, manganese supports connective tissue resilience and wound healing. Manganese also works with vitamin K to maintain normal hemostasis.³

Recommended intake and deficiency risks

Current Recommended Dietary Allowances (RDA) or Adequate Intakes (AI) devised by the United States National Institutes of Health (NIH) Office of Dietary Supplements (ODS) requirements differ for men and women, rise during pregnancy and lactation, and must be tailored for children by age.^4,6

According to the NIH’s 2021 guidelines, adult males require about 2.3 mg/day, and adult females require about 1.8 mg/day. During pregnancy and lactation, needs rise to 2.0 mg and 2.6 mg/day, respectively. Tolerable Upper Intake Levels (ULs) for adults are set at 11 mg/day.⁶

Manganese absorption efficiency is inversely related to iron status; individuals with low iron stores absorb manganese more readily, which may increase toxicity risk in certain contexts.⁶

Deficiency can impair growth, glucose tolerance, and bone matrix synthesis, while reproductive studies indicate adverse outcomes such as reduced fertility and fetal malformation when manganese intake is inadequate.^3,4

Manganese deficiency is uncommon; however, low manganese levels increase the risk of bone demineralization and fracture, impaired linear growth during childhood, and adverse reproductive outcomes during pregnancy.^4,6

Safety and excess intake

Dietary manganese is generally safe, as the body tightly regulates small fluctuations and excess intake from food alone is uncommon. However, manganese toxicity can occur due to environmental exposures, especially from contaminated air or drinking water in communities near mining, welding, or alloy production.^5,6

Overexposure disrupts dopamine metabolism and mitochondrial function, leading to oxidative stress and inflammatory responses that contribute to neurological disorders such as manganism - a syndrome with Parkinson-like motor symptoms.⁵

The NIH identifies 11 mg/day as the upper limit for adults, based on evidence linking higher blood manganese concentrations to neurotoxicity and motor impairment. Populations at risk include welders and individuals with impaired liver function, who exhibit reduced biliary manganese clearance.⁶

Chronic inhalation or ingestion of manganese from industrial emissions or polluted water, respectively, can accumulate in the central nervous system to cause neurological toxicity. This condition is also referred to as ‘manganism’ and is characterized by clinical features resembling idiopathic Parkinson’s disease, such as bradykinesia, rigidity, reduced facial expression, and speech changes.^5,6

Conclusions

Manganese is essential for maintaining bone integrity, regulating metabolism, and supporting brain health by activating enzymes involved in connective tissue, balancing energy and lipid pathways, and protecting neurons from oxidative stress. Notable dietary sources of manganese include whole grains, nuts and seeds, which retain this mineral in the bran, germ, and seed coats; legumes; leafy greens; tea; and aromatic spices. Consuming these foods within the NIH-recommended range (1.8–2.3 mg/day for adults) supports optimal health while minimizing the risks of toxicity associated with excess exposure.⁶

References

DOI update said:

1. Taskozhina, G., Batyrova, G., Umarova, G., et al. (2024). The Manganese–Bone Connection: Investigating the Role of Manganese in Bone Health. Journal of Clinical Medicine 13(16). DOI:10.3390/jcm13164679, https://www.mdpi.com/2077-0383/13/16/4679
2. Fellows, P. J. (2017). Properties of food and principles of processing. Food Processing Technology 4. DOI:10.1016/B978-0-08-100522-4.00001-8, https://www.sciencedirect.com/science/article/abs/pii/B9780081005224000018
3. Studer, J. M., Schweer, W. P., Gabler, N. K., & Ross, J. W. (2022). Functions of manganese in reproduction. Animal Reproduction Science 238. DOI:10.1016/j.anireprosci.2022.106924, https://www.sciencedirect.com/science/article/pii/S0378432022000033
4. Razzaque, M. S., & Wimalawansa, S. J. (2025). Minerals and Human Health: From Deficiency to Toxicity. Nutrients 17(3). DOI:10.3390/nu17030454, https://www.mdpi.com/2072-6643/17/3/454
5. Miah, M. R., Ijomone, O. M., Okoh, C. O. A., et al. (2020). The effects of manganese overexposure on brain health. Neurochemistry International 135. DOI:10.1016/j.neuint.2020.104688, https://www.sciencedirect.com/science/article/abs/pii/S0197018619306102
6. National Institutes of Health Office of Dietary Supplements (2021). Manganese – Health Professional Fact Sheet. https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/

Further Reading

• All Manganese Content
• Minerals and health
• Macrominerals and Trace Minerals in the Diet
• Antioxidant Enzyme Systems
• Is Butter Good for You?

Last Updated: Oct 27, 2025