Manganese
What it is and what it does
- Manganese is an essential trace element found naturally in many foods. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- The human body contains about 10-20 mg of manganese, 25-40% of it in bone. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- Manganese is a cofactor for many enzymes, including manganese superoxide dismutase, arginase and pyruvate carboxylase. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- Manganese is a cofactor for several enzymes involved in bone formation. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- The body needs manganese to help break down the starches and sugars we eat. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Consumers (updated 2021-03-22))
- Manganese also has a role in blood clotting, together with vitamin K. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
Why it matters
- Manganese deficiency is very rare in humans, and its signs and symptoms have not been firmly established. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- Very limited evidence suggests deficiency might cause bone demineralisation and poor growth in children, and skin rashes and loss of hair colour. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- No evidence shows manganese toxicity from high intakes from food. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- Too much: people drinking water with high levels of manganese have developed manganese toxicity. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- Manganese toxicity mainly affects the central nervous system and can cause tremors, muscle spasms, ringing in the ears (tinnitus) and hearing loss. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adults | 4 mg/day | Recommended intake (suggested adequate intake) | ICMR-NIN 2020 |
| Adult men 19+ years (US) | 2.3 mg/day | AI (adequate intake) | US NASEM via NIH ODS (not an Indian value) |
| Adult women 19+ years (US) | 1.8 mg/day | AI (adequate intake) | US NASEM via NIH ODS (not an Indian value) |
| Adults 19+ years, incl. pregnancy and breastfeeding (US) | 11 mg/day | UL (tolerable upper intake level) | US NASEM via NIH ODS (not an Indian value) |
| Adults, incl. pregnancy and breastfeeding (EU) | 8 mg/day | Safe level of intake (EFSA set no UL for manganese) | EFSA NDA Panel 2023 (EU, not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29); EFSA (2025). Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA NDA Panel, Version 11 (August 2025)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Teff | 9.24 mg | USDA FDC 169747 |
| Rajgira (amaranth) | 4.44 mg | IFCT A002 |
| Ragi (finger millet) | 3.19 mg | IFCT A010 |
| Quinoa | 1.77 mg | IFCT A009 |
| Proso millet | 1.632 mg | USDA FDC 169702 |
| Kuttu (buckwheat) | 1.3 mg | USDA FDC 170286 |
| Jowar (sorghum) | 1.19 mg | IFCT A005 |
| Bajra (pearl millet) | 1.12 mg | IFCT A003 |
| Kodo millet | 0.33 mg | IFCT A017 |
| Little millet | 0.23 mg | IFCT A016 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Humans absorb only about 1-5% of the manganese in food. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- Absorption becomes more efficient when intake is low and less efficient when intake is high. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- Dietary iron intake and iron status are inversely linked with manganese absorption. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- Iron deficiency increases manganese absorption. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- Manganese is found in whole grains such as brown rice, oats and whole-wheat bread. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Consumers (updated 2021-03-22))
- Nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea and many spices such as black pepper contain manganese. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Health Professionals (updated 2021-03-29))
- Some fruits, such as pineapple and blueberries, contain manganese. (NIH Office of Dietary Supplements. Manganese Fact Sheet for Consumers (updated 2021-03-22))