Manganese: how much to take
Manganese is part of enzymes for bone, energy and antioxidant defence. Food gives plenty; it mostly appears in multivitamins and joint formulas.
Calculator Official intake Study doses Best form Safety Sources
Official daily intake
EFSA (European Food Safety Authority)
AI (adequate intake)
| Men | 3 mg |
|---|---|
| Women | 3 mg |
| Pregnancy | 3 mg |
| Breastfeeding | 3 mg |
Safe level: 8 mg a day
EFSA could not set a safe limit, so 8 mg is a "safe level of intake".
NIH / NASEM (United States)
AI (adequate intake)
| Men | 2.3 mg |
|---|---|
| Women | 1.8 mg |
| Pregnancy | 2 mg |
| Breastfeeding | 2.6 mg |
Safe upper limit: 11 mg a day
Doses used in studies
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
No study doses listed yet.
Best form and why
No best form
Why: Most people get enough manganese from food, so a separate supplement is rarely needed.
Food sources
Whole grains, nuts, legumes, tea, leafy greens.
Interactions
Iron and manganese compete for absorption.
Safety
Too much manganese can harm the nervous system. People with liver disease clear it poorly. Some joint formulas with glucosamine contain manganese too.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Sources
- Official reference EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications
- Official reference EFSA (2025). Overview on Tolerable Upper Intake Levels as derived by the SCF and the EFSA NDA Panel (version 11, August 2025). EFSA
- Official reference NIH Office of Dietary Supplements (2026). Manganese: fact sheet for health professionals (checked November 2026). NIH ODS
Values checked: November 12, 2026.
Fact sheets on other sites
Independent summaries to read alongside this page. PillMath is not affiliated with these sites.