Manganese Foods

April 21, 2011

Manganese, Minerals

Manganese Foods


Foods high in oxalic acid, like cabbage, sweet potatoes, and spinach, and foods that are high in phytic acid, such as beans, nuts, seeds, soy-based products, and whole grains, may inhibit absorption of manganese slightly. Cooking helps to neutralize that effect.

Foods high in manganese · dark green leafy vegetables (broccoli, chard, collard greens, kale, mustard greens, romaine lettuce, spinach) · avocados · pineapple · raspberries · nuts (almonds, peanuts, pecans, walnuts).

Other manganese food sources include · bananas, blueberries, figs, grapes, kiwifruit, strawberries · blackstrap molasses · maple syrup · black pepper, cinnamon, cloves, coriander seeds, garlic, peppermint, thyme, turmeric · egg yolks · beets, carrots, sweet potato · asparagus · celery · leeks · summer squash · seaweed · legumes (black beans, chickpeas (garbanzo beans), dried peas, green beans, pinto beans, lima beans, navy beans) · soybeans and soybean products like tofu and tempeh · whole grains (oats, brown rice, rye, whole wheat, quinoa, barley, spelt).

Manganese Overdose Symptoms, Toxicity Level & Side Effects


Moderately high intake of manganese does not normally cause a problem, but excessively high levels pose a risk of toxicity.

Manganese overdose can cause impotency and nervous system disorders similar to Parkinson’s disease.  It can also lead to “manganese madness”, characterized by irritability, hallucinations, and violent acts.  Excessive levels of manganese tend to deplete copper and iron.

Manganese toxicity can also occur in people with chronic liver disease, as the liver is the means by which the body excretes excess manganese.

Due to the possible serious side effects, the Food and Nutrition Board of the Institute of Medicine has set very conservative Tolerable Upper Intake Levels (ULs) for manganese.

Manganese Supplements


Taking vitamins and minerals in their correct balance is vital to the proper functioning of all vitamins.  They work synergistically, which means that the effectiveness of any one nutrient requires, or is enhanced, sometimes dramatically, by the presence of certain other nutrients.

For this reason, if you are looking to take supplements for maintenance of optimal health, the recommended approach is to take a multi-vitamin that has the proper balance of all the necessary nutrients your body needs.

For a list of reputable top ranked vitamin and mineral supplements chosen in an independent supplement review, see Best Multivitamin Supplements. Many of these are manufactured to pharmaceutical or nutraceutical GMP compliance, which is the highest multivitamin standard possible.

Keep in mind, however, that while mineral supplements are useful to plug nutritional gaps that are almost inevitable in modern diets, and to ensure we get optimal doses of nutrients, they are no substitute for a good diet. Instead, use them to complement a healthy diet and lifestyle.


This site is for information and support only and NOT a substitute for professional diagnosis and treatment!
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