Minerals · 3 min read ·

Manganese: in nuts and grains, pointless in a supplement

Some enzymes need manganese. A specific deficiency has not been described in people and the diet provides enough — supplements bring a risk rather than a benefit.

54.938 Mn 25

In a nutshell

1What it does and how much you need

Manganese is part of several enzymes (for example superoxide dismutase) and takes part in the metabolism of amino acids, fats and carbohydrates. A specific manganese deficiency has not been described in people.1

EFSA recommendation 3 mg EFSA set the adequate intake of manganese at 3 mg a day for adults, pregnant and breastfeeding women. People in Europe eat 2–6 mg a day on average, most often about 3 mg.1

2Where to find it

Data 13.3 mg A hundred grams of wheat germ contain 13.3 mg of manganese, hazelnuts 6.2 mg, oat bran 5.6 mg, pumpkin seeds 4.5 mg and wholemeal wheat flour 4.1 mg. People get it mainly from cereals, vegetables, fruit and drinks.1,3

3Absorption and iron

EFSA recommendation under 10% Less than 10% of manganese is absorbed from the gut. The body controls its amount through absorption and rapid excretion into the bile.1
Weak evidence — a small study 26 women In a study of 26 young women, how much manganese was absorbed from food was linked to iron stores (blood ferritin).4

In the EU, supplements may contain manganese as ascorbate, L-aspartate, bisglycinate, carbonate, chloride, citrate, gluconate, glycerophosphate, pidolate or sulphate.5

4When it is too much

EFSA recommendation 8 mg EFSA does not have enough data for an upper level for manganese, so it set a safe level of intake: 8 mg a day for adults including pregnant and breastfeeding women. It is based on how much people with the highest intakes eat from an ordinary diet.2
Weak evidence — a cross-sectional study 6.2 IQ points In a study of 362 children from communities drinking well water, children with the most manganese in their tap water had an IQ 6.2 points lower than those with the least. Manganese from food was not linked to IQ. The study captured only one point in time and does not prove cause.6

What to take from this

Sources

Written on , based on studies available at that date. Newer research may change the conclusions.

  1. EFSA NDA Panel (2013). Scientific Opinion on Dietary Reference Values for manganese. EFSA Journal 11:3419. doi.org/10.2903/j.efsa.2013.3419
  2. EFSA NDA Panel (2023). Scientific opinion on the tolerable upper intake level for manganese. EFSA Journal 21:e8413. doi.org/10.2903/j.efsa.2023.8413
  3. USDA ARS (2018). FoodData Central — SR Legacy, manganese per 100 g: wheat germ 13.3 mg (FDC 168892), hazelnuts 6.2 mg (FDC 170581), oat bran 5.6 mg (FDC 168872), pumpkin seeds 4.5 mg (FDC 170556), whole wheat flour 4.1 mg (FDC 168893). fdc.nal.usda.gov
  4. Finley J. W. (1999). Manganese absorption and retention by young women is associated with serum ferritin concentration. Am J Clin Nutr 70:37–43. doi.org/10.1093/ajcn/70.1.37
  5. Directive 2002/46/EC on food supplements, Annex II — forms of vitamins and minerals permitted in supplements (consolidated version 26 Nov 2025). eur-lex.europa.eu
  6. Bouchard M. F. et al. (2011). Intellectual impairment in school-age children exposed to manganese from drinking water. Environ Health Perspect 119:138–143. doi.org/10.1289/ehp.1002321

This is general information and does not replace a doctor. Food supplements are not medicines; buy them from trusted sellers and talk to a doctor if you are ill or take medicines.