Manganese doesn't get the attention that magnesium or zinc do, but it's one of the trace minerals your body relies on, and it's involved in a surprising number of processes. Here's what manganese does, where to find it, how much you need, and when a supplement might help.
What is manganese?
Manganese is a trace mineral, which simply means your body needs it in very small amounts. It sits alongside iron and zinc in that group, and like them it's essential – your body can't produce manganese itself, so it all has to come from your diet or a supplement.
Its main job is helping to make and activate enzymes: the proteins that drive chemical reactions throughout your body, including breaking down the food you eat. That's why you'll often find manganese working alongside other essential nutrients in multivitamins and mineral complexes.
What does manganese do?
Manganese has several well-established, authorised roles:
- Bones and connective tissue. Manganese contributes to the maintenance of normal bones and the normal formation of connective tissue – the collagen, cartilage and tendons that keep you moving comfortably. It's why you'll often find it alongside calcium and vitamin D.
- Everyday energy. Like the B vitamins, manganese contributes to normal energy-yielding metabolism, helping your body turn the food you eat into fuel.
- Protection from daily wear and tear. Manganese contributes to the protection of cells from oxidative stress, forming part of your body's natural defences against free radicals.
All of which makes manganese a small but valuable part of your daily nutrition.
Which foods are high in manganese?
Manganese is found across an unusually wide range of foods, and it's particularly abundant in plant sources. Some of the richest include wholegrains and nuts – especially pecans and hazelnuts – along with pulses such as red kidney beans, chickpeas and lentils.
Mussels are one of the richest sources of all, along with other shellfish like oysters and clams. You'll also find useful amounts in green vegetables like peas, in pineapple, and in store-cupboard staples including black pepper. Even drinking water contains small amounts.
And then there's tea. You may be unsurprised to learn that the average Brit gets around half their dietary manganese from tea alone.
How much manganese do I need?
There's no official reference nutrient intake for manganese in the UK. The NHS advises that you should be able to get all the manganese you need from your daily diet.
If you do take a supplement, the Department of Health and Social Care advises that 4mg or less a day is unlikely to cause harm for most people. Older adults may be more sensitive to manganese, and the advice for them is 0.5mg or less a day.
Should I take a manganese supplement?
Because it's only needed in small quantities, manganese deficiency is very rare, and doctors generally only recommend a manganese supplement where there's a diagnosed need. Manganese is usually well tolerated at low doses, but taking too much can be harmful – so it's important to speak to your GP or pharmacist if you're thinking about taking one.
Most people take manganese as part of a multivitamin or mineral complex, which is a simple way to get a broad spread of the essential vitamins and minerals your body needs each day. You'll find manganese in many of our premium multivitamin and mineral formulations, alongside individual manganese capsules and tablets.
Which manganese supplement should I take?
Our range includes pure manganese capsules and tablets, alongside formulations that combine manganese with nutrients like vitamin C and zinc, and liquid multi-mineral complexes. You'll also find effervescent drinks and sachets that dissolve into a refreshing blend of vitamins and minerals. However you prefer to take it, manganese is a small but valuable addition to your daily routine.
Explore further
These pieces from our Discover blog pick up where this article leaves off:
- Lesser-known minerals: boron, selenium, copper – more of the trace minerals that quietly do their work.
- A guide to mineral supplements for everyday health – how the minerals fit together in a daily routine.
Explore our range of manganese supplements to support normal bones, connective tissue and everyday energy.