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Manganese

Tea

What does it do?

Manganese is involved in the formation of bone and is a component of many enzymes that play important roles in protein, cholesterol and carbohydrate metabolism.

What are the best food sources?

Whole grains contribute the most manganese to U.S. diets, followed by tea. One cup of green tea contains about 0.41-1.58 milligrams of manganese and one cup of black tea contains about 0.18-0.77 milligrams. Some fruits and vegetables, including pineapple, beans, spinach and sweet potatoes, are also good sources.

What happens if you don’t get enough?

Since manganese is so widely distributed in the food system, cases of deficiency due to poor dietary intakes have not been reported in humans. In human studies where manganese depletion has been induced, subjects developed skin rashes and abnormally low blood cholesterol levels.

What happens if you get too much?

Manganese toxicity from foods has not been reported in humans. Toxic levels of manganese are a well-recognized hazard for people employed in industrial jobs where manganese dust may be inhaled. This can cause nervous-system effects that mimic Parkinson’s disease, including tremors, difficulty walking and facial spasms.

How much do you need?

The following table lists the recommended intake for healthy people based on current scientific information.

Life Stage Group Age Range Recommended Dietary Allowance/Adequate Intake Tolerable Upper Intake Level (UL)
Infants 0-6 mo. Not determinable for infants due to lack of data on adverse effects in this age group and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Infants 7-12 mo. Not determinable for infants due to lack of data on adverse effects in this age group and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Children 1-3 yr. 2 milligrams/day
Children 4-8 yr. 3 milligrams/day
Males 9-13 yr. 6 milligrams/day
Males 14-18 yr. 9 milligrams/day
Males 19-30 yr. 11 milligrams/day
Males 31-50 yr. 11 milligrams/day
Males 51-70 yr. 11 milligrams/day
Males > 70 yr. 11 milligrams/day
Females 9-13 yr. 6 milligrams/day
Females 14-18 yr. 9 milligrams/day
Females 19-30 yr. 11 milligrams/day
Females 31-50 yr. 11 milligrams/day
Females 51-70 yr. 11 milligrams/day
Females > 70 yr. 11 milligrams/day
Pregnancy < 18 yr. 9 milligrams/day
Pregnancy 19-30 yr. 11 milligrams/day
Pregnancy 31-50 yr. 11 milligrams/day
Lactation < 18 yr. 9 milligrams/day
Lactation 19-30 yr. 11 milligrams/day
Lactation 31-50 yr. 11 milligrams/day

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