Nutrient Information: Manganese, Mn

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Nutrient Key Information
Nutrient Name:	Manganese, Mn
Nutrient Category:	Minerals
Measuring Unit:	mg
Nutrient Summary:	Manganese is involved in the formation of bone and in specific reactions related to protein amino acid, cholesterol, and carbohydrate metabolism.
Nutrient Function:	• Help cartilage and bone formation in combination with other minerals and vitamins • Helps metabolize protein amino acids, cholesterol, and carbohydrates. • Blood clotting and wound healing in conjunction with vitamin K • Manganese is a cofactor for many enzymes • Make energy and protect cells from damage Manganese is taken up from the blood by the liver and transported to extrahepatic tissues by transferrin. Most of the absorbed manganese is excreted via bile into the feces very rapidly, and only a small amount is retained in bone, liver, pancreas, kidney, and brain. Note: • Low serum ferritin concentration may increase manganese absorption. Men usually has higher serum ferritin concentrations, it has been shown that men absorb significantly less manganese compared to women.

Food Sources

• Whole grains: such as oatmeal, whole wheat flour
• Shellfish: such as clams, oysters, and mussels
• Nuts: such as hazelnuts, pecans
• Beans: such as soybean, Spanish peanuts, black beans
• Vegetables: such as soybean sprouts, spinach, kale, sweet potato
• Fruits: such as pineapple, wild blueberries, muscadine grapes.
• Tea beverages

Note:
1) Calcium may reduce manganese absorption
2) Phytate may decrease manganese absorption

Sample Foods High in: Manganese, Mn View Additional Food Sources
	Food Description	Nutrient Amount¹	Daily Value%²
	Oats (Includes foods for USDA's Food Distribution Program) Category: Cereal Grains and Pasta Similar foods: oat	4.916 mg	213.74%
	Flour, whole wheat, unenriched Category: Cereal Grains and Pasta Similar foods: wheat flour	3.56 mg	154.78%
	Nuts, hazelnuts or filberts, dry roasted, without salt added Category: Nut and Seed Products Similar foods: roasted hazelnut	5.55 mg	241.30%
	Nuts, pecans, dry roasted, without salt added Category: Nut and Seed Products Similar foods: roasted pecan	3.933 mg	171.00%
	Seeds, pumpkin and squash seed kernels, roasted, without salt Category: Nut and Seed Products Similar foods: roasted pumpkin seed	4.49 mg	195.22%
	Soybeans, mature seeds, sprouted, cooked, stir-fried Category: Vegetables and Vegetable Products Similar foods: sprouted bean	1.133 mg	49.26%
	Spinach, cooked, boiled, drained, without salt Category: Vegetables and Vegetable Products Similar foods: spinach	0.935 mg	40.65%
	Grapes, muscadine, raw Category: Fruits and Fruit Juices Similar foods: muscadine grape	1.973 mg	85.78%
	Pineapple, raw, all varieties Category: Fruits and Fruit Juices Similar foods: raw pineapple	0.927 mg	40.30%

¹ Nutrient amount is in 100 gram food
² Use FDA 2000 calorie diet as Daily Value reference

Additional Nutrient Information
Nutrient Summary	Manganese is involved in the formation of bone and in specific reactions related to protein amino acid, cholesterol, and carbohydrate metabolism.
Deficiency Health Effects	Manganese deficiency is very rare in the United States. A few studies observed that manganese depleted persons developed symptoms: • Weak bones and poor growth in children • Skin scaly dermatitis • decreased serum cholesterol (hypocholesterolemia)
Effects if Above Upper Limit	The Tolerable Upper Intake Level (UL) is based on elevated blood manganese concentrations and neurotoxicity as the critical adverse effects. Studies have not shown any harm from the manganese in food and beverages. Manganese toxicity is observed for the people who inhale manganese dust from welding or mining work. Manganese toxicity may cause central nervous system effects similar to those of Parkinson’s disease. People with chronic liver disease may have larger adverse effects of excess manganese intake, probably because elimination of manganese in bile is impaired. These individuals should be careful in taking manganese supplements.
External References	Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • NIH (National Institutes of Health) article: Manganese

Daily Value Age Group	Recommended Daily Values	Daily Value Upper Limits
Toddler 1 to 3 years old:	1.2 mg	2 mg
Child 4 to 8 years old:	1.5 mg	3 mg
Male 9 to 13 years old:	1.9 mg	6 mg
Male 14 to 18 years old:	2.2 mg	9 mg
Male 19 to 30 years old:	2.3 mg	11 mg
Male 31 to 50 years old:	2.3 mg	11 mg
Male 51 to 70 years old:	2.3 mg	11 mg
Male Senior 71 or older:	2.3 mg	11 mg
Female 9 to 13 years old:	1.6 mg	6 mg
Female 14 to 18 years old:	1.6 mg	9 mg
Female 19 to 30 years old:	1.8 mg	11 mg
Female 31 to 50 years old:	1.8 mg	11 mg
Female 51 to 70 years old:	1.8 mg	11 mg
Female Senior 71 or older:	1.8 mg	11 mg
Female Pregnancy (>18):	2 mg	11 mg
Female Lactation (>18):	2.6 mg	11 mg
FDA (Based on 2000 calorie daily diet):	2.3 mg

	The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
	Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer	The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.

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