Egg yolks, spinach, and whole grains are high in the trace mineral manganese.

Manganese is an important trace mineral. The recommended dosage is 3-9 mg/day.(134)

Dietary Sources of Manganese

The following foods are high in manganese:

Why Is Manganese Important for Healthy Hair?

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Manganese plays a number of vital physiological roles that impact overall health and hair growth:

Warnings on Taking Manganese Supplements

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Note: do not take too much manganese — it can interfere with iron absorption, an essential mineral for hair.(222)

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