Manganese – properties, sources, excess and deficiency - Blog

Manganese is a trace element, small amounts of which are essential for the body to function properly. Although its compounds were already used in ancient times to colour and decolourise glass, metallic manganese was not isolated until the 18th century by a Swedish chemist. In the human body, it is found primarily in the bones, as well as in the liver, pancreas and brain. It is supplied by numerous foodstuffs, particularly those that are minimally processed.

Manganese

What are the benefits of manganese and what properties does it have?
Which foods contain manganese? The best dietary sources
Manganese deficiency – symptoms and effects on the body
Excess manganese – symptoms, causes and health effects
FAQ – frequently asked questions about manganese

What are the benefits of manganese and what properties does it have?

Manganese is a trace element required for the functioning of enzymes involved in nutrient metabolism. It helps maintain normal energy metabolism, i.e. the processes that enable the body to utilise energy from food. It also supports the maintenance of healthy bones and the proper formation of connective tissue, which makes up, amongst other things, tendons and cartilage. It is also a component of superoxide dismutase, an enzyme that neutralises certain potentially harmful reactive oxygen species formed within cells, which can lead to oxidative stress.

Which foods contain manganese? The best dietary sources

Plant-based foods usually provide the most manganese: whole grains, nuts, seeds and pulses. Good sources include, amongst others, oat flakes, brown rice, wholemeal bread, hazelnuts and pecans, chickpeas, lentils and soya. Manganese is also found in spinach, pineapple, tea and certain berries.

A portion of approximately 30 g of roasted hazelnuts contains roughly 1.6 mg of manganese, half a glass of cooked brown rice about 1.1 mg, and the same volume of chickpeas about 0.9 mg. Half a glass of cooked porridge provides about 0.7 mg, whilst a cup of brewed black tea provides about 0.5 mg. The European Food Safety Authority (EFSA) has set the adequate intake of manganese for adults at 3 mg per day, including during pregnancy and breastfeeding. It is worth noting, however, that only around 1–5 per cent of dietary manganese is usually absorbed from the digestive tract.

manganese

Estimated manganese content in selected food products per 100 g

Food product	Manganese content (mg/100 g)
Macadamia nuts	approx. 10–12 mg
Pine nuts	approx. 9–11 mg
Chia seeds	approx. 7–8 mg
Hazelnuts	approx. 5–7 mg

Manganese deficiency – symptoms and effects on the body

Manganese deficiency in humans is very rare, as the element is present in many everyday foods. Furthermore, no clearly defined set of symptoms has been described that would allow a deficiency to be reliably diagnosed on the basis of the symptoms alone. Most of the evidence comes from small-scale human studies, observations of very low intake, and animal experiments.

In limited human studies, a possible link has been described between an inadequate intake of manganese and skin changes, hair pigmentation disorders, and abnormalities in fat and carbohydrate metabolism. The impact on bone mineralisation and children’s growth has also been considered. However, these observations are of uncertain diagnostic value. Assessing the body’s manganese status is difficult. Its concentration in serum or whole blood does not reliably reflect habitual intake; therefore, these measurements are not used as a routine screening test for deficiency.

Excess manganese – symptoms, causes and health effects

Excessive exposure to manganese can lead to its accumulation in the body and damage to the nervous system. The best-documented cases of poisoning relate to chronic inhalation of dust or fumes containing manganese, including during welding and mining. Exposure linked to drinking water with very high concentrations of this element has also been reported. Cases of poisoning resulting from the consumption of a typical, varied diet are not well documented. In its 2023 assessment, the EFSA identified 8 mg per day as the intake level considered safe for adults, including manganese from food, water and supplements.

Symptoms of long-term excessive exposure may include impaired concentration and memory, mood swings, irritability, slowness of movement, tremors, muscle stiffness, and problems with walking and balance. In advanced cases, movement disorders resembling Parkinson’s disease may occur, although they have a different aetiology. People with chronic liver disease are particularly at risk of manganese accumulation. Iron deficiency may further increase its absorption.

Manganese is essential for the body’s energy metabolism, maintaining healthy bones and protecting cells from oxidative stress. Good sources of manganese include whole grains, nuts, seeds and pulses. Manganese deficiency is very rare; therefore, with a varied diet, there is usually no need for additional supplementation.

FAQ – frequently asked questions about manganese

What does manganese do and what role does it play in the body?

Manganese plays a part in nutrient metabolism, helps maintain healthy bones and supports the proper formation of connective tissue. It is also a component of an enzyme that helps protect cells from oxidative stress.

Which foods are richest in manganese?

Good sources of manganese include nuts, seeds, whole grains and pulses. Macadamia nuts, pine nuts, hazelnuts and chia seeds are particularly rich in manganese. Manganese is also found in porridge, brown rice and tea.

How much manganese does a person need each day?

According to the EFSA, the adequate intake of manganese for adults is 3 mg per day. This is a guideline level, not a daily supplement dose.

What are the symptoms of manganese deficiency?

Manganese deficiency is very rare and there are no clear-cut symptoms to identify it. Limited studies have described skin changes, hair pigmentation disorders and metabolic abnormalities, but these symptoms are not specific to manganese deficiency alone.

Can a manganese deficiency cause bone problems?

Manganese plays a role in processes related to maintaining healthy bones and the formation of connective tissue. However, this does not mean that bone or joint pain is a sign of a manganese deficiency. Such symptoms can have many other causes.

Is it possible to overdose on manganese from food?

An overdose of manganese is unlikely when following a normal, varied diet. Greater risks may arise from excessive occupational exposure, contaminated drinking water or the unnecessary intake of manganese-containing supplements.

What is a safe amount of manganese?

In its 2023 assessment, the EFSA identified 8 mg per day as the intake level considered safe for adults. This refers to the total amount of manganese from food, water and supplements, rather than a recommended daily dose.

Are manganese and magnesium the same element?

No. Manganese and magnesium are two different minerals. Manganese is a trace element required in small amounts, whilst magnesium is a macromineral of which the body needs significantly more.

Who should be particularly careful about excess manganese?

People with chronic liver disease should exercise greater caution, as they may have difficulty eliminating excess manganese. Iron deficiency is also a factor, as it can increase the absorption of this element. In such situations, manganese supplements should not be taken without consulting a specialist.

Sources:

Erikson, K. M., & Aschner, M. (2019). Manganese: Its Role in Disease and Health. Metal ions in life sciences, 19, /books/9783110527872/9783110527872-016/9783110527872-016.xml. https://doi.org/10.1515/9783110527872-016
Kippler, M., & Oskarsson, A. (2024). Manganese - a scoping review for Nordic Nutrition Recommendations 2023. Food & nutrition research, 68, 10.29219/fnr.v68.10367. https://doi.org/10.29219/fnr.v68.10367
Magro, G., Laterza, V., Tosto, F., & Torrente, A. (2025). Manganese Neurotoxicity: A Comprehensive Review of Pathophysiology and Inherited and Acquired Disorders. Journal of xenobiotics, 15(2), 54. https://doi.org/10.3390/jox15020054