Dosage and Sources While there is no Recommended Dietary Allowance (RDA) for manganese, the Adequate Intake (AI) recommendation is 1.8–2.3 mg per day. The AI for children differs depending on age (30Trusted Source).
The Tolerable Upper Intake Level (UL) is 11 mg per day for adults 19 and older. Like zinc, copper, selenium and iron, manganese is considered a heavy metal, and consuming too much can be dangerous.
Manganese is used therapeutically to correct deficiencies and to balance zinc and copper. It’s typically taken orally but can be given intravenously (IV) for those who are deficient.
Many foods are high in manganese. It can be found in the greatest concentrations in seeds and whole grains, as well as in smaller amounts in legumes, beans, nuts, leafy green vegetables and tea.
Adequate manganese intake is important for overall health, but it’s not recommended to take more than needed, as it’s considered a heavy metal, and excess consumption may prove dangerous.
Side Effects and Dangers
It appears to be safe for adults to consume up to 11 mg of manganese per day (30Trusted Source).
The safe amount for adolescents 19 or younger is 9 mg per day or less.
A healthy person with functioning liver and kidneys should be able to excrete excess dietary manganese. However, those with liver or kidney disease need to be cautious.
What’s more, research has found that those with iron deficiency anemia may absorb more manganese. Therefore, individuals with this condition should watch their consumption of the mineral (33Trusted Source).
In addition, consuming excess manganese by inhaling it, which may happen when welding, provides health risks. In this case, manganese bypasses the body’s normal defense mechanisms (29Trusted Source, 34Trusted Source, 35Trusted Source).
An accumulation can cause damage to the lungs, liver, kidneys and central nervous system.
Prolonged exposure may cause Parkinson’s-disease-like symptoms, such as tremors, slowness of movement, muscle rigidity and poor balance — this is called manganism (28Trusted Source).
Most individuals consuming manganese from food do not have to worry about over-consumption.
While manganese is safe in adequate amounts, those with iron deficiency anemia and liver or kidney disease, as well as those who inhale the mineral should be cautious. ufabet