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


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


  • Weight loss

  • Transient dermatitis

  • Nausea, vomiting

  • Change in hair color and slow hair growth


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


  • 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