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What Is Manganese?

Manganese is an essential trace mineral. It’s involved in the synthesis and activation of many enzymes. It’s easier to find manganese in plant sources than from animal foods.

Manganese is required for proper immune function, regulation of blood sugar and cellular energy, reproduction, digestion, glucose, and carbohydrate metabolism, bone growth and formation, blood coagulation, and hemostasis and defense against reactive oxygen species.

Manganese Is An Important Nutrient

Manganese is an essential element in the human body that’s mainly obtained from food and water. (source 🗗)

The absorption of manganese is tightly regulated in the gut and therefore toxicity from dietary manganese is extremely rare.

However, environmental or occupational manganese overexposure is harmful to human health. (source 🗗)

Manganese In Food

Plant sources have much higher manganese concentrations than animal sources.

Whole grains, rice, and nuts contain the highest amounts of manganese. Chocolate, tea, mussels, clams, legumes, fruit, leafy vegetables, seeds, and spices are also good food sources for manganese. (source 🗗)

Due to its numerous dietary sources, manganese deficiency is exceptionally rare. (source 🗗)

Manganese And Iron

Dietary iron intakes and iron status appear to be inversely associated with manganese absorption. Men appear to absorb dietary manganese less efficiently than women, this might depend on the fact that men usually have higher iron status. (source 🗗)

Let your family and friends know about Manganese, Mn

Sara Niemelä

co-founder Care Omnia, Head Content Creator


I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family. Nutrition is my passion. I have spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies. Nutrition is the foundation you build a healthy and fulfilling life upon!