How much manganese is safe to take per day?

December 24, 2025 •

3 min read

According to the NIH Office of Dietary Supplements, a manganese deficiency is extremely rare in the United States, yet understanding how much manganese is safe to take per day is crucial for overall health. This guide will detail the recommended intake levels, the dangers of excessive consumption, and the best dietary sources of this essential trace mineral.

Quick Summary

This article explores the official guidelines for safe manganese intake, including Adequate Intake (AI) levels and the Tolerable Upper Intake Level (UL) for various life stages. It also covers the differences in risk between dietary and supplemental sources and outlines the neurological symptoms associated with toxicity.

Key Points

Adequate Intake (AI): The AI for adult men is a specific amount per day and for women is a different amount per day.
Tolerable Upper Intake Level (UL): The UL for adults aged 19+ is a specific amount per day, the maximum unlikely to cause harm.
Toxicity Risks: High-dose manganese toxicity can cause neurological issues mimicking Parkinson's disease, but this is mainly a risk from supplements or industrial inhalation.
Dietary vs. Supplemental Manganese: Meeting manganese needs through whole foods is generally safer than relying on supplements, as the body regulates absorption from food more effectively.
At-Risk Groups: Individuals with chronic liver disease or iron-deficiency anemia are more susceptible to manganese toxicity and should be cautious with their intake.
Food Sources: Excellent dietary sources of manganese include whole grains, nuts, legumes, and leafy green vegetables.

Understanding Adequate Intake (AI) and Tolerable Upper Intake Level (UL)

The intake of manganese, like other essential nutrients, is managed through two key reference values: the Adequate Intake (AI) and the Tolerable Upper Intake Level (UL). The AI represents the average daily amount that is assumed to be adequate for most healthy people. The UL, on the other hand, is the maximum daily intake that is unlikely to cause adverse health effects. Staying within this range helps ensure you receive the benefits of manganese without risking toxicity.

Manganese Recommendations by Age and Sex

For adults, the Adequate Intake (AI) for manganese is slightly different for men and women. For men aged 19 and older, the AI is typically higher than for women aged 19 and older. The Tolerable Upper Intake Level (UL) for adults aged 19 and older is a specific amount daily. It is important to note that these values cover intake from all sources, including food, water, and supplements.

For other populations, the recommendations vary:

Pregnant Women (19+): The AI and UL are established for this group.
Lactating Women (19+): The AI for this group is higher than for non-lactating women, with a specific UL.
Adolescents (14-18): For boys, the AI is typically higher than for girls in this age range, with a specific UL for the group.
Children: The AI and UL are lower for children and depend on their age group.

Manganese Toxicity: The Dangers of Too Much

While manganese is a necessary mineral, excessive intake can lead to serious health problems, particularly neurological issues. This is especially true for those with chronic liver disease, as their body's ability to excrete excess manganese is impaired.

The primary danger comes from supplemental intake and inhalation, not from a balanced diet. Occupational hazards, such as welding or mining, can involve inhaling high levels of manganese dust, which bypasses the body's normal regulatory mechanisms. Long-term, high-dose oral intake from supplements can also cause toxicity.

Symptoms of manganese toxicity, also known as manganism, can resemble Parkinson's disease. These can include tremors, muscle spasms, loss of balance and coordination, hearing problems, and various mood changes such as depression, mania, and irritability. In severe cases, it can lead to permanent neurological disorders.

Getting Manganese from Food vs. Supplements

Most healthy individuals can easily meet their manganese needs through a balanced diet, making supplementation unnecessary unless specifically recommended by a healthcare provider. Natural food sources are rich in the mineral, and the body has mechanisms to regulate absorption, which helps prevent toxicity from dietary intake alone. Supplements, however, can contain concentrated amounts that are more likely to push intake levels past the safe UL, especially when combined with existing dietary intake.

Foods High in Manganese

Whole Grains: Brown rice, oatmeal, and whole-wheat bread.
Legumes: Lentils, chickpeas, and soybeans.
Nuts and Seeds: Pecans, hazelnuts, and pumpkin seeds.
Leafy Greens: Spinach and kale.
Shellfish: Mussels, clams, and oysters.
Fruits: Pineapple and blueberries.
Beverages: Black tea.

Manganese Intake: AI vs. UL Comparison


Life Stage	Adequate Intake (AI)	Tolerable Upper Intake Level (UL)	Key Notes
Adult Men (19+ years)	Specific mg/day	Specific mg/day	Most healthy individuals get enough from diet alone.
Adult Women (19+ years)	Specific mg/day	Specific mg/day	Healthy individuals rarely need to supplement.
Pregnant Women (19+ years)	Specific mg/day	Specific mg/day	Supplementation should be medically supervised.
Lactating Women (19+ years)	Specific mg/day	Specific mg/day	Dietary intake is typically sufficient.
Adolescents (14-18 years)	Range of mg/day	Specific mg/day	UL varies between teenage boys and girls.

Conclusion: Prioritizing Safe Intake

For the vast majority of people, meeting the Adequate Intake for manganese is achievable through a varied and balanced diet, rich in whole grains, nuts, and vegetables. Deficiency is exceptionally uncommon, and concern should instead be focused on not exceeding the Tolerable Upper Intake Level, especially when considering supplements. The risk of manganese toxicity, particularly neurological damage, increases with high-dose supplements and occupational inhalation exposure. Always discuss supplemental manganese with a healthcare provider, particularly if you have pre-existing conditions like liver disease or iron deficiency. Adhering to the established safe limits is the best strategy for ensuring this essential trace mineral supports, rather than harms, your health.

Learn more about safe supplement use from the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

The Adequate Intake (AI) for manganese varies by sex, with a specific amount per day for adult men and a different amount per day for adult women, typically met through a balanced diet.

Taking too much manganese, usually from high-dose supplements or inhaling dust, can lead to toxicity (manganism). Symptoms include neurological problems such as tremors, muscle spasms, loss of coordination, and mood changes.

Manganese toxicity from food sources is extremely rare. The body regulates the absorption of dietary manganese, which prevents over-accumulation in healthy individuals.

People with chronic liver disease or iron-deficiency anemia are at higher risk because their bodies have difficulty regulating manganese levels. They should be particularly careful with their intake.

Good food sources include nuts (like pecans and hazelnuts), legumes (lentils, chickpeas), whole grains (brown rice, oatmeal), leafy green vegetables (spinach), and shellfish.

Manganese deficiency is very rare. Symptoms might include weak bones, poor growth in children, skin rashes, and mood changes. It is uncommon in people eating a typical diet.

For most healthy individuals, manganese supplements are not necessary. It is easy to get enough manganese from food. You should only take a supplement under the supervision of a healthcare provider.