How much Manganese should I take daily?
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Recommended Daily Manganese Intake: Guidelines and Considerations
Adequate Intake (AI) Levels for Manganese
Manganese is an essential nutrient involved in various metabolic processes, including bone formation, amino acid, cholesterol, and carbohydrate metabolism. Due to its importance, dietary guidelines have been established to ensure adequate intake. In North America, the Adequate Intake (AI) for adult men is set at 2.3 mg/day and for adult women at 1.8 mg/day1. In Japan, the AI is slightly higher, with recommendations of 4.0 mg/day for men and 3.5 mg/day for women, reflecting the higher manganese content in the Japanese diet1.
Safe and Adequate Daily Intake (ESADDI)
The Estimated Safe and Adequate Daily Dietary Intake (ESADDI) for manganese ranges from 2 to 5 mg/day for adults2. This range is considered safe and sufficient to meet the body's needs without causing adverse effects. The European Food Safety Authority (EFSA) also proposes an AI of 3 mg/day for adults, including pregnant and lactating women, based on observed intakes and balance studies3.
Tolerable Upper Intake Level (UL)
While manganese is essential, excessive intake can lead to toxicity, particularly neurotoxicity. The Tolerable Upper Intake Level (UL) for manganese is set at 11 mg/day in both North America and Japan1. However, the EFSA has established a safe level of intake at 8 mg/day for adults, as data to define a precise UL are insufficient4. This level is considered safe and unlikely to cause adverse health effects.
Variations in Manganese Intake
Studies have shown that manganese intake can vary significantly based on dietary habits and geographical location. For instance, the average daily intake of manganese in Japanese adults ranges from 2.7 to 7.5 mg/day, with rice and cereals being the primary sources1. In Korea, the average intake is 5.2 mg/day for men and 4.1 mg/day for women, which is above the AI levels8. In Germany, the average intake is about 2.8 mg/day, which falls within the recommended range10.
Monitoring and Assessing Manganese Intake
Accurate assessment of manganese intake can be challenging due to variations in dietary habits and the methods used for measurement. Dietary records and chemical analysis are commonly used methods, with the latter providing more accurate estimates5. Monitoring serum manganese concentrations and using biomarkers like lymphocyte manganese-dependent superoxide dismutase (MnSOD) activity can help assess manganese status and ensure adequate intake2.
Conclusion
The recommended daily intake of manganese varies slightly across different regions but generally falls within the range of 2 to 5 mg/day for adults. It is essential to balance manganese intake to avoid both deficiency and toxicity. Monitoring dietary sources and using reliable assessment methods can help maintain optimal manganese levels for overall health.
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Most relevant research papers on this topic
Dietary Intake of Manganese in the Japanese Diet and its Association with Cardiometabolic and Cardiovascular Diseases
Japanese adults should consume a diet high in manganese, particularly from green tea, unrefined cereals, legumes, and vegetables, to prevent cardiometabolic and cardiovascular diseases.
Very Rigorous JournalDietary standards for manganese: overlap between nutritional and toxicological studies.
Manganese toxicity is primarily protected by low absorption and rapid elimination by the liver, with serum manganese concentrations being the best biomarker for monitoring insufficient manganese intake and excessive exposure.
Highly CitedScientific Opinion on Dietary Reference Values for chromium.
An Adequate Intake of 3 mg/day is proposed for adults, including pregnant and lactating women, and 0.02–0.5 mg/day for infants aged 7-11 months.
Highly CitedScientific opinion on the tolerable upper intake level for manganese
The EFSA Panel on Nutrition, Novel Foods, and Food Allergens recommended a safe manganese intake of 8 mg/day for adults under 18 years and 2-7 mg/day for other population groups, but the risk of adverse effects increases with higher intake.
Systematic ReviewOral manganese intake estimated with dietary records and with direct chemical analysis.
Dietary records and tables of manganese contents give an estimated oral dose 22% higher than direct chemical analysis, making it a less accurate method for estimating manganese intake.
Observational StudyDaily dietary intake of manganese by several population groups in Belgium: preliminary reports.
Belgian population groups have manganese intake within recommended daily allowances, except for macrobiotics, with vegetarians and omnivorous adults having similar intake levels.
Observational StudyMetabolic balance of manganese in young men consuming diets containing five levels of dietary manganese.
The theoretical mean dietary manganese level for positive balance in young men is 3.5 mg/d or 50 micrograms/kg, with a range of dietary intakes of 2,6, 1,21, 3,79, and 2.65 mg/d.
Non-RCTEstimation of manganese daily intake among adults in Korea
Korean adults consume 148.8% of the adequate manganese intake, with males consuming more manganese, and both males and females meeting the tolerable upper intake level.
Observational StudyDaily intake of manganese by the adult population of Mumbai.
The daily manganese intake of the adult population of Mumbai is closer to the lower bound of the recommended limit of 2-5 mg, with food being the predominant source.
Observational StudyDietary Manganese Exposure in the Adult Population in Germany - What Does it Mean in Relation to Health Risks?
Dietary manganese intake in the German population aged 14-80 years is within the recommended range of 2-5 mg per person and day, but there is limited evidence on potential health risks when intake amounts are exceeded.
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