Multivitamin without Copper or Manganese (or low amounts)

[destrekor]

I've been doing some research and came across a concern about copper and manganese consumption. The pills I take give me 2mg of both Copper and Manganese, and the osteo biflex I take contains another 2mg of Manganese.

The tolerable upper limit for manganese, as I have come to discover, is 11mg, and too much could lead to manganese toxicity with potential neurological impacts. I try to aim for a fair amount of whole grains and nuts on average, plus a few other sources should help give me the amount of manganese I need. Cutting it out of my multivitamin at least leaves me consuming less, though I still get the 2mg from the osteo biflex.

As for copper, I likely get less of that daily, but still should be fine. I'm not a seafood guy, and don't get nearly enough vegetables (basically none, but I'm working on that, ever so sloooowly - I got away with being very picky growing up and now I can't stand the taste of far too many things that are very healthy).

Considering you only need 2mg of each and excess is potentially more trouble than it is worth, I'd like to drop them from my multivitamin.
I currently use the GNC "Energy" vitapack, been meaning to just create my own version and skip the convenience cost but haven't got around to it.

Anyone know of something that might serve just as well for me?

 

[Charmonium]

If the manganese isn't chelated, you might not have to worry about it. Example of chelates are aspartate, citrate and gluconate. Chelated minerals tend to be absorbed better than salts of essential minerals - things that end in 'oxide' for example.

So if it's not chelated, you probably aren't actually absorbing the full amount on the label. But to be sure you need to see what normal absorption rates are for manganese. Try to find our for your specific age group too if possible.

 

[destrekor]

If the manganese isn't chelated, you might not have to worry about it. Example of chelates are aspartate, citrate and gluconate. Chelated minerals tend to be absorbed better than salts of essential minerals - things that end in 'oxide' for example.

So if it's not chelated, you probably aren't actually absorbing the full amount on the label. But to be sure you need to see what normal absorption rates are for manganese. Try to find our for your specific age group too if possible.

Mega Mens:
Copper glucanate - 2mg
Manganese sulfate - 2mg

Osteo Biflex:
Manganese sulfate - 2mg

I don't believe those are true chelates. :hmm: I'll have to dig into absorption rates and see if I can find any info.

I might be getting into Soylent or something like it, so I might end up skipping basic multivitamins and focusing on more specific supplements. I'll never go all-in with soylent (all daily calories), but I'll probably end up getting at getting 2/3's or half of my daily needs through it on average. Some days it might be too damn convenient and get it all, but I assume I'll end up balancing it with some tasty real food from time to time.

 

[Charmonium]

I did a quick search and found this

Manganese metabolism is similar to that of iron. It is absorbed in the small intestines and while the absorption process is slow, the total absorption rate is exceptionally high - about 40%. Excess manganese is excreted in bile and pancreatic secretion. Only a small amount is excreted in the urine.

Don't know how accurate this is though but might give you a starting point. My guess that this is determined normal for dietary sources but wouldn't want to assume that. Not sure if absorption rate is considered when they publish the DV (daily value) for vitamins and minerals.

edit: just fyi, I take daily vitamin that has 4mg of manganese so it probably isn't awful to take that much.