Function:

1. plays a role in blood clotting
2. immune response
3. reproduction
4. bone formation
5. carbohydrate metabolism
6. amino acid and cholesterol metabolism
   https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/

Overdose: more than 11 mg

Excess: more than 90% is excreted in feces and very little is excreted in urine
https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/#h8

Solubility: water insoluble
https://pubchem.ncbi.nlm.nih.gov/compound/Manganese#section=Solubility

Side effects of high manganese:

1. tremors
2. muscle spasms
3. tinnitus
4. hearing loss
5. feeling of being unsteady on one’s feet
6. mania, insomnia, and depression
   https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/#h8

Recommended daily intake= 420 mg

1. Tea, instant, unsweetened, powder
   Contain: 133 mg
   %DV: 6651%
2. Spices, cardamom
   Contain: 28.0 mg
   %DV: 1400%
3. Spices, bay leaf
   Contain: 8.2 mg
   %DV: 408%
4. Spices, fennel seed
   Contain: 6.5 mg
   %DV: 327%
5. Nuts, hazelnuts or filberts
   Contain: 6.2 mg
   %DV: 309%
6. Nuts, pecans
   Contain: 4.5 mg
   %DV: 225%
7. Grape leaves, raw
   Contain: 2.9 mg
   %DV: 143%
8. Soybeans, mature seeds, raw
   Contain: 2.5 mg
   %DV: 126%
9. Lupins, mature seeds, raw
   Contain: 2.4 mg
   %DV: 119%
10. Nuts, almonds [Includes USDA commodity food A256, A264]
    Contain: 2.3 mg
    %DV: 114%

Deficiency symptoms

1. Inhibit bone growth
   https://www.ncbi.nlm.nih.gov/pubmed/24578216
2. High risk for Alzheimer’s disease
   https://www.ncbi.nlm.nih.gov/pubmed/28273828
3. High risk for infection with Streptococcus pneumoniae
   https://www.ncbi.nlm.nih.gov/pubmed/29913266
4. impaired reproduction
   https://www.ncbi.nlm.nih.gov/pubmed/27455810
5. ataxia
   https://www.ncbi.nlm.nih.gov/pubmed/27455810

disorders in lipid and carbohydrate metabolism
https://www.ncbi.nlm.nih.gov/pubmed/27455810