Manganese
Manganese is a trace mineral that helps activate enzymes involved in metabolism, connective tissue health, and antioxidant function.
Manganese is a trace mineral involved in a wide range of biological processes, including the formation of connective tissue, bone metabolism, and antioxidant defense. It also supports enzymes that regulate carbohydrate and fat metabolism, making it relevant for energy production and blood sugar balance.
Although manganese deficiency is rare, low intake may contribute to symptoms such as tremors, muscle spasms, poor balance, or mood changes. Deficiency is more likely in people with chronic malabsorption or highly restrictive diets.
You’ll find manganese in a variety of plant-based foods — including nuts, whole grains, legumes, and leafy greens. Shellfish like mussels and clams also provide meaningful amounts. A varied, whole-foods-based diet typically provides sufficient manganese without supplementation.
Recommended Daily Intake
- Women: 1.8 milligrams*
- Men: 2.3 milligrams*
- Upper Limit: 11 milligrams
Deficiency Symptoms
- Tremors
- Muscle spasms
- Decreased hand-eye coordination
- Decreased balance
- Hearing loss
- Headaches
- Depression, mood changes
Common Food Sources
- Shellfish - mussels, oysters, clams
- Nuts , especially hazelnuts and pecans
- Brown rice
- Oatmeal
- Legumes - soybeans , kidney beans, chickpeas , lentils , peanuts
- Black tea
- Black pepper
- Spinach
- Pineapple