Function:
This nutrient is involved in bone formation and in amino acid, cholesterol, and carbohydrate metabolism.

Recommended Dietary Allowance:
2.3 mg per day for men and 1.8 mg per day for women.

Deficiency:
Little is know of the clinical signs of deficiency in humans. Several animal species have been shown to develop deficiency in a laboratory environment.

Sources:
Nuts, legumes, and whole grains are rich sources of manganese with tea exceptionally high.

Toxicity and UL:
There have been no observable toxic effects from diets high in manganese. Central nervous system toxicity has been seen when dust or fumes from mining or industrial operations has been inhaled. Toxicity from supplementation has not been documented.

The UL is 11 mg for adults.

Recommendation:
Daily supplementation is not needed in a healthy person with a well-rounded diet. A supplement, if it is taken, should be close to the AI.