- Learn about the role of manganese
Manganese is a cofactor for enzymes that are required for carbohydrate and cholesterol metabolism, bone formation, and the synthesis of urea. The recommended intake for manganese is 2.3 mg per day for adult males and 1.8 mg per day for adult females. Manganese deficiency is uncommon. The best food sources for manganese are whole grains, nuts, legumes, and green vegetables.