The Unsung Benefits of Manganese—and 10 Foods Rich in This Essential Mineral

There are a lot of minerals we don’t pay much attention to on a day-to-day basis. Take manganese, for instance. What is it? What role does manganese play in health and nutrition? What foods provide the manganese we need? This essential mineral deserves a moment in the spotlight, as it’s involved in so many vital functions throughout the body. Here’s what to know about manganese and its benefits, plus healthy foods high in manganese that are part of any healthy, balanced diet.

What Is Manganese?

"Manganese is a trace mineral that plays a role in many important processes in the body,”"says Amy Davis, RD, LDN, registered dietitian at FRESH Communications. An element labeled as “essential” is one that the body cannot make on its own, requiring us to consume it via external sources. Interestingly, manganese is one of the most abundant elements in the earth’s crust and is also naturally found in soil, rocks, and water, in addition to food.

The Health Benefits of Manganese

But when it comes to the jobs this element has a hand in throughout the body, the list is impressive. Here are some of the most noteworthy roles this mineral plays:

• Metabolic Health: Manganese is a key component to the synthesis and activation of a host of enzymes involved in protein, carbohydrate, and cholesterol metabolism.
• Bone Health: This mineral is well-known for being integral in bone formation. Twenty-five to 40 percent of the manganese stored in the body is found in our bones.
• Immune Health: Manganese works together with vitamin K to optimize blood clotting, which is crucial for heart health and wound healing. Plus, this mineral helps to protect cells from oxidation or the work of disease-causing free radicals.
• Brain Health: When it comes to the brain, this element assists in not only ammonia clearance—which can cause disorientation, confusion, and even coma—but also plays a key role in neurotransmitter synthesis.
• Other Benefits: Additionally, adequate levels of manganese are associated with a few other benefits, including support of reproduction, overall bodily homeostasis, blood sugar regulation, and renal function.

How Much Manganese Do You Need Per Day?

In terms of daily needs, Davis shares, “while the body stores up to 20 milligrams (mg) of manganese, we can easily meet the Recommended Daily Allowance (RDA), which is 1.8 mg for adult women and 2.3 mg for adult men, from food.” 

Manganese deficiency and toxicity are rare—but still not to be taken lightly. This is because deficiency can lead to impaired metabolism, bone density, and growth. While toxicity, on the other hand, can manifest as neuromotor dysfunction similar to Parkinson’s disease, weakness, confusion, and memory difficulties. 

Toxicity symptoms would only appear after consuming amounts of manganese well over the tolerable upper limit (11 mg for both adult men and women) over long periods of time. It’s nearly impossible to exceed this through diet alone, with toxicity usually occurring due to environmental exposures within occupations like mining or welding.

Foods High in Manganese

As Davis mentioned, meeting our relatively low manganese needs on a daily basis shouldn’t be too difficult, and there are so many tasty food sources rich in this mineral. Here are some healthy, high manganese foods to keep eating for all its benefits.