Manganese: what it does and how much you need
Manganese helps the body make energy, build bone and protect cells from damage. Adults need an adequate intake of 2.3 milligrams for men and 1.8 milligrams for women, and the upper limit is 11 milligrams a day.
General information, not medical advice. Check with a doctor or pharmacist before taking a supplement, especially if you are pregnant or breastfeeding, take any medicine, or are under 18.
In the UK
In the UK, adults need no set amount, and the NHS says up to 4 milligrams a day from supplements (0.5 milligrams for older people) is unlikely to cause harm.
How much you need and the upper limit
| US (NIH) | UK (NHS) | |
|---|---|---|
| Adults need | An adequate intake of 2.3 milligrams for men and 1.8 milligrams for women | No set amount |
| Upper limit | 11 milligrams a day | Up to 4 milligrams a day from supplements (0.5 milligrams for older people) |
The UK figure is the amount the NHS says is unlikely to cause harm. Figures are for adults.
Food sources
- Whole grains
- Nuts
- Beans and lentils
- Tea
- Leafy greens
- Pineapple
Quick answers
- What does manganese do?
- Manganese helps the body make energy, build bone and protect cells from damage.
- How much manganese do adults need?
- Adults need an adequate intake of 2.3 milligrams for men and 1.8 milligrams for women (US, NIH). In the UK: no set amount (NHS).
- What is the upper limit for manganese?
- US: 11 milligrams a day. UK (NHS): up to 4 milligrams a day from supplements (0.5 milligrams for older people) is unlikely to cause harm.
- Which foods have manganese?
- Whole grains, nuts, beans and lentils, tea, leafy greens, pineapple.
Sources
- NIH Office of Dietary Supplements fact sheet
https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/ - NHS vitamins and minerals guidance
https://www.nhs.uk/conditions/vitamins-and-minerals/others/
Ask Supplement Check yourself
Type a vitamin, mineral or supplement, a dose, or a product name, and get the daily need, the upper limit and any cautions. Open Supplement Check, free, no sign-up.
In Claude or any app that takes MCP connectors, add https://goodturn-mcp.pages.dev/supplementcheck/mcp and ask: “How much manganese do I need?”