Mineral

Manganese

Manganese requires 1.8 mg daily for adult women and 2.3 mg for men. The tolerable upper intake level is 11 mg.

Last reviewed: 2026-09-20Reviewed by: StackingRight clinical reviewPrimary source

What Manganese does

Cofactor for manganese superoxide dismutase and arginase.

How much you need

Reference intakes for Manganese in adults
MeasureAdult maleAdult female
Recommended intake2.3 mg1.8 mg
Upper intake level11 mg
Typical supplement dose2-5 mg

Interactions involving Manganese

1 sourced rule
Interaction rules involving Manganese
PairSeverityMechanismAction
Iron bisglycinate × Manganeseseparate 2hMildIron and manganese share the DMT1 transporter and can mutually reduce absorption.Keep manganese in a multivitamin rather than a standalone high dose, and take it at a different meal from iron.Source

Questions people ask about Manganese

Sources