References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

Manganese

How Much Manganese Do I Need?


  • AI for Adult Females is 1.8 mg/d

  • AI for Adult Males is 2.3 mg/d

  • Upper Safe Limit for Adults is 11 mg/d


Adequate Intake (AI) is developed when there is not enough scientific data to establish a Recommended Dietary Allowance (RDA)


Why Do I Need Manganese?


Manganese is part of several enzymes and is associated with:


  • Formation of connective and skeletal tissue

  • Growth and reproduction

  • Carbohydrate and lipid metabolism 


Plant-Based Sources


  • The richest sources of manganese are found in whole grains, legumes, nuts and tea

  • Fruits and vegetables also contain moderate amounts of manganese


Deficiency


  • Weight loss

  • Transient dermatitis

  • Nausea, vomiting

  • Change in hair color and slow hair growth


Toxicity


  • Parkinson-like symptoms have been documented in miners who breathe in excessive manganese from dust


Notes


  • Manganese deficiency is rare and adequate intake is not a concern when following a  whole foods, plant-based diet

  • Absorption can be limited by taking high amounts of supplemental iron and calcium - (this is just one example of why more is not better for most nutrients as imbalances can easily occur when taking supplements)

Kristen Zaier, ​​Plant-Based RD