MANGANESE
Helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates
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Vitamin
Recommended amount
M: 2.3 mg, W: 1.8 mg
Upper limit
11 mg
Good food sources
Fish, nuts, legumes, whole grains, tea
Additional note
If you take supplements or have manganese in your drinking water, be careful not to exceed the upper limit. Those with liver damage or whose diets supply abundant manganese should be especially vigilant.
Category
Mineral
Credit
https://www.health.harvard.edu/staying-healthy/listing_of_vitamins
