Manganese is an essential nutrient and eating a small amount of it each day is important to stay healthy. Manganese is needed for healthy skin, bone, and cartilage formation, as well as glucose tolerance. It has antioxidant, free-radical-fighting properties, is important for proper food digestion and for normal bone structure. It also helps activate superoxide dismutase (SOD)—an important antioxidant enzyme.

Manganese is present in many foods, including grains and cereals, and is found in high concentrations in many foods, such as tea. The amount of manganese in typical western diets (about 1–10 mg manganese per day) appears to be enough to meet daily needs.

Human diets with too little manganese can lead to slowed blood clotting, skin problems, changes in hair color, lowered cholesterol levels, and other alterations in metabolism. It can also be found in nuts, wheat germ, wheat bran, leafy green vegetables, beet tops, pineapple and seeds. They are all good sources of Manganese.

Exposure to excess levels of manganese may occur from breathing air, particularly where manganese is used in manufacturing and from drinking water and eating food. At high levels, it can cause damage to the brain, liver, kidneys, and the developing fetus.