Mineral
Manganese
Manganese helps make and activate enzymes involved in energy release and healthy bones. It is found in tea, wholegrains, nuts and vegetables.
What it is
Manganese is an essential trace mineral needed in very small amounts as part of several enzymes.
What it does
It helps the body make and activate enzymes involved in releasing energy from food, forming healthy bone, and protecting cells from damage.
Good sources
Tea, wholegrains and bread, nuts, and green vegetables.
Deficiency and who is at risk
Deficiency is very rare, as manganese is widespread in food, particularly in tea and wholegrains.
Balance
Can you have too much?
Getting a lot from food is not usually harmful for most people, but very high intakes from supplements over time could cause problems, so supplements should stay within recommended amounts.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Manganese: frequently asked questions
Where does most dietary manganese come from?
In the UK, tea is a major source, along with wholegrains, nuts and vegetables, so most people easily get enough.
Do I need a manganese supplement?
Almost certainly not. Manganese is widespread in food and needed only in tiny amounts, so deficiency is very rare and supplements are not usually necessary.
Related
More on minerals and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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