Main functions: glucose synthesis, ammonia detoxification, as an antioxidant, and in wound healing.
Adequate Intakes: adult men, 2.3 mg; adult women, .8 mg.
Toxicity: rare, no toxicity from food sources.
Tolerable upper intake level is 11 mg for adults.
Deficiency has few symptoms, may impair growth.
Sources: whole grains, green leafy vegetables, and peanut butter are rich sources of manganese.
Forms in the body: found in enzymes including manganese superoxide dismutase.
Foods high in phytates, such as beans, whole grains, and soy products, or foods high in oxalic acid, such as cabbage and spinach, may slightly inhibit manganese absorption. Teas are rich sources of manganese, although the tannins present in tea may reduce the absorption of manganese. Iron and manganese compete for absorption in the intestines. An excess of one will limit absorption of the other. Excess manganese is eliminated in bile.
Supplemental manganese comes in several forms including manganese sulfate, manganese gluconate, amino acid chelates, and manganese ascorbate. Special supplements for joint and bone health may contain large amounts of manganese ascorbate along with chondroitin sulfate and glucosamine hydrochloride. This type of supplement has been found to relieve pain in some cases of mild to moderate osteoarthritis of the knee.
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