Recommended daily intake= 35 mcg

  1. Broccoli
  2. Apple
  3. Banana
  4. Grape
  5. Orange juice
  6. Garlic
  7. Basil
  8. Whole grains

%DV: 120 mcg

Deficiency symptoms

  1. poor blood sugar maintenance
    https://www.sciencedirect.com/science/article/pii/B9780123918826000078
  2. elevated blood cholesterol and triglycerides
    https://www.sciencedirect.com/science/article/pii/B9780123918826000078
  3. inhibition of protein synthesis and energy production
    https://www.sciencedirect.com/science/article/pii/B9780444530714500102
  4. heart disease
    https://www.sciencedirect.com/science/article/pii/B9780444530714500102
  5. obesity
    https://www.ncbi.nlm.nih.gov/pubmed/24959784
  6. Increase the symptoms of iron deficiency in anemic patient
    https://www.ncbi.nlm.nih.gov/pubmed/29173471

Function:

  1. breakdown of fats
  2. stimulates fatty acid and cholesterol synthesis
  3. important for brain function
  4. aids in insulin action
    https://medlineplus.gov/ency/article/002418.htm
  5. aid in protein metabolism
    https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
  6. Decrease the risk of cardiovascular diseases
    https://www.sciencedirect.com/science/article/pii/B9780124165953000037

 

Overdose: the Institute of Medicine has not established a Tolerable Upper Intake Level (UL) for chromium
https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/#h8

Excess: excreted in the urine
https://www.sciencedirect.com/science/article/pii/B9780444641991000026

Solubility: insoluble in water
https://www.sciencedirect.com/science/article/pii/B9780444594532000330

Side effects of high intake:

  1. It is a potential reproductive tract toxin
    https://www.sciencedirect.com/science/article/pii/B978012809954400061X
  2. Pulmonary irritant effects following inhalation of chromium dust
  3. allergic dermatitis following dermal exposure to chromium
  4. severe liver effects
  5. Gastrointestinal ulcer and inflammation
  6. dizziness, headache, and weakness
    https://www.atsdr.cdc.gov/csem/csem.asp?csem=10&po=10