Manganese
Manganese is an enzyme helper in whole grains, nuts and vegetables; most people get enough from food, while high supplement doses and some exposures can harm the nervous system.
Content last updated . This page has not been medically reviewed.
What is Manganese good for?
What the body uses it for, and how strong the evidence is. A normal job in the body is not proof that extra supplements add benefit; each card says which.
Helping enzymes work
Established roleManganese helps make and activate some of the body's enzymes, the proteins that drive chemical reactions.
Supplements: Most people get enough from food; we found no good evidence that supplements add benefit when intake is adequate.
Breaking down food
Established roleManganese-activated enzymes take part in breaking down food.
Supplements: Most people get enough from food; we found no good evidence that supplements add benefit when intake is adequate.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Body systems (1)
- Nervous SystemDocumented risk
Too much manganese can harm the nervous system, causing Parkinson-like signs that are not identical to Parkinson's disease. This is a safety signal, not a benefit.
Body parts (2)
- BrainDocumented risk
Overexposure to manganese is linked to disturbance of the brain's dopamine system. This is a safety signal, not a benefit.
- Nervous SystemDocumented risk
High long-term doses might cause nerve damage, and overexposure affects the nervous system.
Root causes (2)
- Environmental ToxinsDocumented risk
Manganese can reach people through polluted water, soil and air as well as work settings; overexposure can harm the nervous system.
- Heavy Metal ExposureDocumented risk
Manganese overexposure, for example at work or from contaminated water, soil, air, food or infant formula, can be harmful.
Conditions & symptoms (1)
- Manganese PoisoningDocumented risk
Overexposure to manganese from work, water, soil, air, food or infant formula can cause nervous-system harm with Parkinson-like signs.
Documented risks and interactions (1)
- Safety: too much harms the nervous system. High long-term doses might cause muscle pain, nerve damage, fatigue and depression; overexposure causes Parkinson-like signs.
Overview
Manganese is an essential trace mineral that helps make and activate some enzymes, the proteins that carry out chemical reactions such as breaking down food. [1] The NHS (UK) says you should be able to get all the manganese you need from a varied diet. [1] It is not a mineral most people need to supplement. Labels used: established nutritional role, safety signal, insufficient evidence, Proper evidence not found. For related trace minerals see Zinc, Copper and Minerals.Food sources
The NHS lists bread, nuts, breakfast cereals (especially wholegrain) and green vegetables such as peas. [1] We did not read a food-composition table, so no per-serving amounts are given; see Foods high in copper and manganese.Official intake levels
| Source | Group | Figure |
|---|---|---|
| NHS (UK), 2020 | Adults | no specific daily figure; diet should cover needs [1] |
| NHS (UK), 2020 | Most people, supplements | 4 mg or less a day is unlikely to cause harm [1] |
| NHS (UK), 2020 | Older people, who may be more sensitive, supplements | 0.5 mg or less a day [1] |
| EFSA (EU), overview v11, August 2025 | Adults | "safe level of intake" of 8 mg a day (2023 opinion); no tolerable upper level was derived [2] |
EFSA says intakes above a safe level do not necessarily mean a risk of adverse effects. [2] We did not read a US reference amount (the NIH Office of Dietary Supplements page was blocked), so none is stated. The units are mg of manganese.
Deficiency
Proper evidence not found for a deficiency syndrome in people eating normal diets: we searched the NHS page and the 2015 toxicity review, and neither describes one. The NHS says diet should provide enough. [1]Evidence by use
Manganese is often included in multi-mineral and joint products. We found no systematic review in the sources we read showing benefit of manganese supplements in well-nourished people: Proper evidence not found. See Multivitamins.Frequently asked questions
Do I need a manganese supplement?
The NHS says you should be able to get all you need from a varied diet. [1]
Can manganese be harmful?
Yes. The NHS says long-term high doses might cause muscle pain and nerve damage, and a 2015 review links overexposure to Parkinson-like signs. [1][3]
Is the EU "safe level" a recommendation?
No. EFSA calls it a safe level of intake, not a target. [2]
Which foods contain manganese?
Bread, nuts, wholegrain cereals and green vegetables such as peas, per the NHS. [1]
Is manganese in drinking water a concern?
The 2015 review lists water among exposure sources. We found no source giving safe water levels, so: Proper evidence not found. [3]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety
Medicines, pregnancy and children
References
- NHS, Vitamins and minerals: Others (chromium, copper, manganese, molybdenum, selenium, salt, zinc; page last reviewed 3 August 2020). Read 2026-10-22.
- EFSA, Overview on Tolerable Upper Intake Levels as derived by the SCF and the EFSA NDA Panel, version 11 (August 2025). Read 2026-10-22.
- Manganese toxicity upon overexposure: a decade in review. 2015. PubMed 26231508. Read 2026-10-22.