Manganese
Last updated: August 9, 2026
Benefits
A trace mineral the body uses in bone formation, wound healing, and the enzymes that process carbohydrates, cholesterol, and free radicals.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 1.2 mg |
| Children 4–8 | 1.5 mg |
| Boys 9–13 | 1.9 mg |
| Girls 9–13 | 1.6 mg |
| Males 14–18 | 2.2 mg |
| Females 14–18 | 1.6 mg |
| Men 19–50 | 2.3 mg |
| Women 19–50 | 1.8 mg |
| Men 51–70 | 2.3 mg |
| Women 51–70 | 1.8 mg |
| Men 71+ | 2.3 mg |
| Women 71+ | 1.8 mg |
| Pregnancy 14–18 | 2 mg |
| Pregnancy 19–50 | 2 mg |
| Lactation 14–18 | 2.6 mg |
| Lactation 19–50 | 2.6 mg |
Upper limit
This limit applies to total Manganese intake — food and supplements combined.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 2 mg |
| Children 4–8 | 3 mg |
| Boys 9–13 | 6 mg |
| Girls 9–13 | 6 mg |
| Males 14–18 | 9 mg |
| Females 14–18 | 9 mg |
| Men 19–50 | 11 mg |
| Women 19–50 | 11 mg |
| Men 51–70 | 11 mg |
| Women 51–70 | 11 mg |
| Men 71+ | 11 mg |
| Women 71+ | 11 mg |
| Pregnancy 14–18 | 9 mg |
| Pregnancy 19–50 | 11 mg |
| Lactation 14–18 | 9 mg |
| Lactation 19–50 | 11 mg |
Manganese has been linked to nervous-system effects mainly in workers who breathe in manganese dust and in people with liver disease; whether ordinary oral intake does the same is unsettled, so this limit is precautionary. Manganese appears in many multivitamins and mineral complexes, so amounts from several products add up. People with liver disease or iron deficiency take up and retain more of it.
Best food sources
| Serving | ||
|---|---|---|
| Whole grains (oats, brown rice) | — | — |
| Hazelnuts and pecans | — | — |
| Mussels and clams | — | — |
| Chickpeas and lentils | — | — |
| Pineapple and spinach | — | — |
Absorption & caution
Caution: Manganese leaves less headroom above a normal intake than most people expect, and the margin is tightest in early childhood — for a 1–3 year old the limit sits at less than double the daily recommendation. It also turns up in multivitamins, bone formulas, and greens powders alike, so several products together can add up faster than any one of them suggests. If a young child is taking any of those, their clinician can tell you whether the total is worth checking.
Frequently asked questions
How much Manganese do adult women need per day?
Adult women (19–50) need 1.8 mg of Manganese per day, per NIH/NASEM Dietary Reference Intakes.
How much Manganese do adult men need per day?
Adult men (19–50) need 2.3 mg of Manganese per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Manganese you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 2 mg per day, compared with 1.8 mg for non-pregnant adult women.
Is there an upper limit for Manganese?
Yes — for adults 19–50, the tolerable upper limit is 11 mg. Manganese has been linked to nervous-system effects mainly in workers who breathe in manganese dust and in people with liver disease; whether ordinary oral intake does the same is unsettled, so this limit is precautionary. Manganese appears in many multivitamins and mineral complexes, so amounts from several products add up. People with liver disease or iron deficiency take up and retain more of it.
What foods are highest in Manganese?
Good sources include Whole grains (oats, brown rice), Hazelnuts and pecans, Mussels and clams, Chickpeas and lentils, and Pineapple and spinach.
How Tavita handles this
Tavita logs Manganese from both the food you eat and the supplements you take, adding both into one running daily total. It warns you before you reach the tolerable upper limit, counting your combined intake from food and supplements.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.