Manganese vs. Magnesium: Two Important Minerals With Key Differences

Manganese and magnesium may look like misspellings of each other, but they’re not the same thing.

“These two nutrients are both minerals,” says registered dietitian Amber Sommer, RDN, LD. “You can even find them in a lot of the same foods, like nuts and legumes. But manganese and magnesium perform different roles in your body.”

Sommer explains the differences between manganese and magnesium, what foods contain them and how much of each you need.

What’s the difference between manganese and magnesium?

Manganese and magnesium are both minerals that appear on the periodic table of elements. (Remember that poster from high school chemistry?) They’re also both essential minerals, which means you must get them from food, and it’s important to get enough every day.

“Both of these nutrients help your body function in a unique way,” says Sommer. “And you need different amounts of them. Your daily magnesium requirements are quite a bit higher than your daily manganese requirements.”

What is manganese?

Manganese is a trace mineral or micromineral, meaning you don’t need a lot of it. Still, it’s vital to get enough because your body requires it for many different processes.

“You may not need much manganese compared to other nutrients, but its impact is mighty,” says Sommer. “It plays a role in nearly every type of chemical process in your body that you can think of.”

For example, you need manganese for:

• Blood clotting and wound healing
• Bone formation
• Reproductive health
• Immune system function
• Metabolizing (processing) amino acids, carbohydrates, cholesterol and glucose (sugar)

Research shows a link between diabetes and manganese levels in your blood. Interestingly, the study suggests there may be a “sweet spot” for manganese levels. People with Type 2 diabetes are more likely to have manganese levels that are too low or too high — a great example of how more isn’t always better.

Daily need

The U.S. National Institutes of Health (NIH) advises 1.8 to 2.3 milligrams (mg) of manganese daily for adults.

“Manganese deficiency is uncommon,” notes Sommer. “Most people get enough through food.”

But in the rare event you don’t get enough, you have a higher risk of health issues like:

• Metabolism issues
• Premenstrual syndrome (PMS)
• Weak bones

If you take supplements with manganese, there’s a chance you could end up consuming toxic (highly dangerous) amounts. Talk with your healthcare provider first — and check the labels of any supplements to see which ones contain manganese and how much.

Sources of manganese

You can find manganese in several healthy foods. Good sources include:

• Beverages, like black tea and coffee
• Fruits and vegetables, including blueberries, pineapple, spinach and squash
• Legumes, which include chickpeas, lentils, peanuts and soybeans
• Nuts and seeds, like hazelnuts, pecans and sesame seeds
• Shellfish, including clams, Pacific oysters and mussels
• Whole-grain foods, like brown rice, oatmeal and whole-wheat bread

What is magnesium?

Magnesium is also a mineral, but it’s not a trace mineral like manganese. You need quite a bit more magnesium, which is considered a micronutrient. But, like manganese, your body uses magnesium in hundreds of different processes.

You need magnesium for functions like:

• Blood pressure management
• Blood sugar management
• Bone health
• Energy creation
• Heart rhythm regulation
• Muscle and nerve function
• Protein synthesis (cells making proteins)

Daily need

Depending on your age and sex, adults need between 310 and 420 mg of magnesium a day.

“Many people in the U.S. — like older men and teenagers — don’t get enough magnesium through their food,” reports Sommer. “You may not have any signs of low magnesium, especially at first. But over time, you can develop some serious health problems, including heart problems and seizures.”

If you decide to take a magnesium supplement, again, talk to your healthcare provider first. And it’s best to start slowly with a lower dose (if it gives you loose poop, that’s a sign to take a bit less). A very large dose (more than 5,000 mg in a day) can have a toxic effect. Magnesium toxicity is rare, but it can cause:

• Breathing problems
• Cardiac arrest
• Irregular heartbeat
• Low blood pressure

It’s also important to know that people with kidney disease or health issues that affect kidney function are at higher risk of magnesium toxicity.

Sources of magnesium

You can find magnesium in many different foods. Examples of best sources include:

• Dark leafy greens, like collard greens, spinach and Swiss chard
• Dairy and dairy alternatives, including milk, soy milk and yogurt
• Fish, meat and poultry, which includes chicken breast, halibut, ground beef and salmon
• Fruits and vegetables, like apples, avocados, bananas, broccoli and potatoes
• Legumes, including black beans, edamame (soybeans), kidney beans and lima beans
• Nuts and seeds, like almonds, cashews, chia seeds, flaxseeds and pumpkin seeds

Bottom line?

While manganese and magnesium aren’t the same, they’re both vital to keep your body healthy. And the good news? You can get both minerals from the foods you eat.

“If you’re concerned you’re not getting enough manganese or magnesium, talk to a healthcare provider,” advises Sommer. “They can help you determine whether you need to make changes to your diet or consider a supplement.”