What is Manganese?

  • Trace mineral
  • Essential nutrient for the body to function properly

What does manganese do?

  • Treats weak bones (osteoporosis) when taken with calcium, zinc, and copper
  • Can protect skin against UV rays and pollution, also is key factor in production of collagen
  • Can help treat PMS when taken with calcium

What are the best sources for manganese? A PLANT BASED DIET!

  • Cloves
  • Oats
  • Spinach, kale, mustard, collard and beet greens
  • Sweet potatoes
  • Mushrooms
  • Cumin, cinnamon
  • Broccoli
  • Legumes and seeds
  • Seafood

Deficiencies and what to look for

  • Mostly occurs in children
  • Occurs in those who lack vegetables in their diet


  • Upper Limit (UL) for adults is 11 mg per day
  • Those with liver disease should consult their doctor before taking any manganese supplements or increasing their intake
  • Those with iron-deficiency anemia should also consult their doctor due to trouble getting rid of excess manganese
  • Those who are on Quinolone or Tetracycline antibiotics should watch their manganese intake, as it can interfere with absorption of the antibiotic

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