What manganese does
Manganese is part of enzymes involved in bone formation, the metabolism of carbohydrates and amino acids, and the antioxidant defence inside your cells.
How much
Adults need about 2–3 mg a day. Plant-based diets typically provide plenty; deficiency is very rare.
Plant sources
Whole grains like oats and brown rice, nuts (especially pecans and hazelnuts), legumes, spinach, pineapple and tea.
A note
There’s no reason to take manganese supplements: the amounts in food are generous, and high intakes from supplements or contaminated water can be harmful.