22% off £30

000000s
Code:GET22
 

22% off £30

000000s

Code:GET22

OffersBlack Friday DealsBuy one get one 1/2 price25% off Online Only OfferBetter than 1/2 priceOutletBuy 6 Naturya products to get free blender2 for £18 Mix & MatchBuy 1 Get 1 Free2 for £5 Mix & MatchFree gift with purchaseBuy more save 10%Short DatedVitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicBetterYouWeledaBioglanGrass & Co.Nature's WayNatures AidBlack Friday DealsBuy one get one 1/2 priceBetter than 1/2 price25% off Online Only OfferOutletBuy 6 Naturya products to get free blenderBuy 1 Get 1 FreeShort DatedDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsAdvent CalendarsFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksCoconut WaterKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthSnacksShop all SnacksSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsCrackers & CrispbreadsBiscuits & CookiesSnack BarsFlapjacksLiquoricePopcornVegan FoodShop all Vegan FoodMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsGravy, Broths & StockBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsTinned FoodsHerbs, Spices & SeasoningGravy, Broths & StockHome BakingShop all Home BakingBaking IngredientsBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksNutritionally Complete FoodHolland & BarrettNaturyaGrenadeHeath & HeatherHuelPukkaTwiningsNakdMeridianPerfectTedBlack Friday Deals25% off Online Only OfferBuy one get one 1/2 priceBetter than 1/2 priceBuy 6 Naturya products to get free blender2 for £5 Mix & MatchOutletBuy more save 10%Gluten FreeDairy FreeWheat FreeSugar FreeEgg FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentOptimum NutritionPrecision EngineeredUSNGrenadeApplied NutritionMyproteinHolland & BarrettNakdPhDHuelBlack Friday DealsBuy one get one 1/2 priceBetter than 1/2 price25% off Online Only OfferFree gift with purchaseOutletBuy 6 Naturya products to get free blenderGluten FreeDairy FreeSugar FreeWheat FreeEgg FreePalm Oil FreeMilk FreeSesame Seed FreeCelery FreeCrustaceans FreeNew inBeautyGiftsNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFMineral Sun CareFace SPFAfter SunWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaSukinQ+AEthiqueTrilogyBlack Friday DealsBuy one get one 1/2 price25% off Online Only OfferBetter than 1/2 priceOutlet2 for £18 Mix & MatchBuy 1 Get 1 FreeAlcohol FreeParfum FreePalm Oil FreeGluten FreeDairy FreeMicroplastics FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDShop all CBDCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesCBD Food & DrinkCBD BeautyGrass & Co.Cannaray CBDCBDfxTRIPfourfiveHolistic HerbHolland & BarrettReakiroLove HempBody & Mind BotanicalsBlack Friday DealsBetter than 1/2 priceBuy one get one 1/2 priceBuy 1 Get 1 Free25% off Online Only OfferOutletShort DatedDairy FreeAlcohol FreeGluten FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkHealthier CookingLow Calorie SnacksSlimming TeasExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsHolland & BarrettGrenadeHeath & HeatherPhDUSNOptimum NutritionBouncePulsinTrekDiabloBlack Friday Deals25% off Online Only OfferBuy one get one 1/2 priceBetter than 1/2 priceOutletGluten FreeSugar FreeDairy FreeWheat FreeEgg FreeMilk FreeCelery FreeCrustaceans FreeFish FreeKiwi FreeNew inVeganChristmasHealth & WellnessShop all Health & WellnessEnergyJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionWildBlack Friday DealsBuy one get one 1/2 price25% off Online Only OfferBetter than 1/2 price2 for £18 Mix & MatchOutletBuy 6 Naturya products to get free blenderShort DatedDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeEgg FreeSesame Seed FreeCelery FreeCrustaceans FreeFish FreeNew inShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Explore related topics

Manganese: functions, foods, deficiency and supplements

Black tea, a great source of manganese
Heard of the nine trace minerals? Manganese is one of them and is needed for healthy body function. Here’s more on manganese including food sources

Explore related topics

Find out all about manganese including what it does, how much you need, where to find it and who might need to supplement their diet 

Written by Helen Foster on March 14, 2019 Reviewed by Dr Sarah Schenker on March 20, 2019

What is manganese and what does it do?

Manganese is one of the nine trace minerals that our body needs for normal, healthy function – trace minerals are so called because we only need them in very small amounts.1 Manganese is necessary for:2

  • turning the food you eat into energy 
  • forming bones and connective tissue, such as cartilage 
  • protecting your cells from damage by free radicals 
  • brain and memory function
Manganese is found mainly in plant foods, for example wholegrains, but the main source in the average British diet is actually tea! Of course.3 Deficiency of this mineral is very rare,4 but on the other hand taking too much can be toxic so it’s important to be careful about how much you take from supplements.5 Manganese is available as an individual supplement, and also in some multivitamin and mineral complexes.


Function of manganese

What does manganese do in the body?

Manganese is needed to help make certain enzymes and activate others. These enzymes are essential for various critical roles in the body, including: 

  1. Bone health – manganese helps support your bones by activating crucial enzymes involved in the formation of bone, cartilage and collagen.6 
  2. Protection from free radicals – the mineral forms part of the powerful antioxidant enzyme manganese superoxide dismutase. Like other antioxidants, its job is to protect your body from damaging free radicals. However, superoxide dismutase protects your cells’ battery pack – your mitochondria – and also scavenges for one of the most dangerous and inflammatory free radicals, superoxide, according to a 2011 study in Enzyme Research.7
  3. Energy metabolism – manganese is needed by enzymes that break down proteins, carbohydrates and cholesterol from the food we eat and convert it into energy.8


How much manganese do I need?

There is no official reference nutrient intake (RNI), but the European Food Safety Authority recommends 3mg a day for adults.9 This is what you would get from eating 165g of pineapple, 200mg of sweet potato or 50g of spinach.10


Do children need manganese?

  • 1-3 years – 0.5mg a day
  • 4-6 – 1mg a day
  • 7-10 – 1.5mg a day
  • 11-14 – 2mg a day
  • 15 and over – 3mg a day, the same as adults11

Manganese foods

Which foods are the best sources of manganese?

The best food sources of manganese are mainly plant foods, including:12
  • wholegrains
  • nuts
  • dark green leafy vegetables
  • pulses
  • meat
  • pineapple
  • sweet potato
While tea contains high amounts of manganese, the tannin in tea curbs the mineral’s absorption in the intestine, so you shouldn’t rely on it as your only source.13


Manganese deficiency

What are the symptoms of manganese deficiency?

True manganese deficiency is extremely unlikely in humans14 – it’s only been created in scientific trials where it caused skin disorders and very low cholesterol levels.15 However, low levels of manganese have been linked to an increased risk of developing osteoporosis.16


What happen if I consume too much manganese?

It’s not possible to take too much manganese from your diet because your body only absorbs what it needs and excretes the rest in your bile as waste.17 However, you can take in too much manganese from supplements. Excess intake of manganese has been linked to:18,19
  • high cholesterol
  • skin problems
  • muscle pain
  • fatigue
  • memory problems
Taking 4mg or less in supplement form is unlikely to cause harm, says the NHS.20


Manganese supplements

When should I take a manganese supplement?

A balanced diet should give you all the manganese you need.21 Speak to your doctor before taking a manganese supplement if you have:
  • liver disease
  • iron-deficiency anaemia
These conditions can increase your risk of manganese toxicity if you take additional manganese.22


Should children take a manganese supplement?

No – children should be able to get all the manganese they need from their diet.23


Should women take a manganese supplement during pregnancy?

If you eat a balanced diet, you should be able to get all the manganese you need from your food and drink during pregnancy.


What are the potential benefits of taking a manganese supplement?

It’s been shown that manganese may work in symphony with other minerals to help strengthen bones. A combination of calcium, zinc, copper and manganese helped improve bone mass in healthy, post-menopausal women in a 1994 University of California study.25

Shop Minerals  

Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies. 

Sources 
1. MedlinePlus. Minerals 2. European Commission. EU Register of nutrition and health claims 3. NHS. Vitamins and Minerals 4. Australian Government Ministry of Health. Nutrient Reference Values for Australia and New Zealand: Manganese 5. As Source 3 6. Pepa GD, Brandi ML. Microelements for bone boost: the last but not the least 7. Li C, Zhou H-M. The Role of Manganese Superoxide Dismutase in Inflammation Defense 8. European Food Safety Authority. Scientific Opinion on the substantiation of health claims related to manganese and protection of DNA, proteins and lipids from oxidative damage, maintenance of bone, energy-yielding metabolism, and cognitive function pursuant to Article 13(1) of Regulation (EC) No 1924/2006 9. Agostoni C, et al. Scientific opinion on dietary reference values for manganese 10. A.Vogel. Manganese 11. European Food Safety Authority. Dietary reference values for nutrients: Summary report 12. Oregon State University Linus Pauling Institute. Manganese 13. As above 14. As Source 12 15. Friedman BJ, et al. Manganese balance and clinical observations in young men fed a manganese-deficient diet 16. As Source 12 17. As Source 11 18. As Source 3 19. As Source 4 20. As Source 3 21. As Source 3 22. As Source 12 23. As Source 3 24. Gluckman P, et al. Manganese in pregnancy and breastfeeding 25. Strause L, et al. Spinal bone loss in postmenopausal women supplemented with calcium and trace minerals

Related Articles