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
The richest sources of manganese are found in whole grains, legumes, nuts and tea
Fruits and vegetables also contain moderate amounts of manganese
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)
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