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Vitamins and minerals are essential nutrients that help your body function properly and stay healthy. Most people can get enough by eating a balanced, varied diet. But some may need extra support from supplements.
What is Manganese?
Manganese helps make and activate some of the enzymes in the body. Enzymes are proteins that help the body carry out chemical reactions, such as breaking down food.
Good Sources
Manganese is found in a variety of foods, including:
- bread
- nuts
- breakfast cereals (especially wholegrain)
- green vegetables – such as peas
How Much You Need
You should be able to get all the manganese you need from your daily diet.
What Happens If You Take Too Much
Taking high doses of manganese for long periods of time might cause muscle pain, nerve damage and other symptoms, such as fatigue and depression.
Official Advice
UK Department of Health and Social Care advice:
You should be able to get all the manganese you need by eating a varied and balanced diet.
If you take manganese supplements, do not take too much as this could be harmful.
For most people, taking 4mg or less of manganese supplements a day is unlikely to cause any harm.
For older people, who may be more sensitive to manganese, taking 0.5mg or less of manganese supplements a day is unlikely to cause any harm.
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Checked & Approved
Clinical Review Team
Written & Translated
Medical Publishing Team
Last Updated
18 May2025
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