Manganese is a trace mineral that activates enzymes involved in metabolism of carbohydrates, amino acids and cholesterol, supports bone formation, connective tissue and wound healing, and contributes to antioxidant defenses (as part of manganese-dependent superoxide dismutase). It also supports normal brain and nerve function, blood clotting and reproductive health. Dietary manganese is required in small amounts; deficiency is uncommon but can impair growth and bone development.

Foods high in manganese include whole grains (brown rice, oats, whole wheat), nuts and seeds (hazelnuts, pecans, pumpkin and flax seeds), legumes (soybeans, chickpeas, lentils), leafy greens (spinach, kale), certain fruits (pineapple), shellfish (mussels, clams), and tea. Spices like cloves and cinnamon are also concentrated sources. Including varied whole foods helps maintain adequate manganese intake.

Manganese is an essential trace mineral that acts as a cofactor for enzymes involved in metabolism of carbohydrates, amino acids and cholesterol, and for antioxidant defense (including mitochondrial superoxide dismutase). It supports bone and connective-tissue formation, wound healing, blood clotting, and normal reproductive and brain function. Manganese also contributes to energy production and nutrient absorption; both deficiency and excess can harm neurological and skeletal health.

Manganese is a trace mineral that activates enzymes for metabolism, bone formation and antioxidant defense (e.g., superoxide dismutase); dietary sources include nuts, whole grains and leafy greens. Magnesium is an essential macromineral required in larger amounts for muscle and nerve function, ATP production, protein synthesis and blood pressure regulation; found in nuts, seeds, legumes and green vegetables. Deficiencies and excess have different symptoms.

Manganese is an essential trace mineral and small amounts in food or normal tap water are safe. High intake — from contaminated water or supplements — can cause neurological problems, especially in infants and people with liver disease. Don’t take manganese supplements unless a clinician advises it. Check local water quality reports and talk with your doctor if you’re pregnant, breastfeeding, preparing infant formula, or worried about exposure.

Manganese deficiency is uncommon but can cause poor growth and skeletal abnormalities (low bone density, deformities), impaired wound healing, skin rashes and hair loss, altered carbohydrate and lipid metabolism with glucose intolerance, reproductive problems, and neurological signs such as weakness or impaired coordination. Subtle cognitive or developmental delays and increased susceptibility to infections may also occur with severe or prolonged deficiency.