References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

​Manganese

​How Much Manganese Do I Need?


  • AI for Adult Females is 1.8 mg/d

  • AI for Adult Males is 2.3 mg/d

  • Upper Safe Limit for Adults is 11 mg/d

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Adequate Intake (AI) is developed when there is not enough scientific data to establish a Recommended Dietary Allowance (RDA)

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Why Do I Need Manganese?


Manganese is part of several enzymes and is associated with:


  • Formation of connective and skeletal tissue

  • Growth and reproduction

  • Carbohydrate and lipid metabolism ​

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Vegan Sources


  • The richest sources of manganese are found in whole grains, legumes, nuts and tea

  • Fruits and vegetables also contain moderate amounts of manganese

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Deficiency


  • Weight loss

  • Transient dermatitis

  • Nausea, vomiting

  • Change in hair color and slow hair growth

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Toxicity


  • Parkinson-like symptoms have been documented in miners who breathe in excessive manganese from dust

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Notes


  • ​Manganese deficiency is rare 

  • Absorption can be limited by taking high amounts of supplemental iron and calcium - (this is just one example of why more is not better for most nutrients as imbalances can easily occur when taking supplements)

​​Vegan RD for the Animals