Chromium Recommended Daily Allowance (RDA), Rich Food Sources
Written by Diet Bites
Chromium Daily Recommended Amount in Micrograms:
The Adequate Intake (AI) is currently 35 µg/day for young men and 25 µg/day for young women. We'll break down the AI below based on ages.
Adverse health effects have not been noted for excessive intakes of chromium via the daily diet. A Tolerable Upper Intake Level (UL) has not been established - again, based on chromium being obtained via food sources in the daily diet. More health notes on this below.
Current Chromium Adequate Intake (AI)
The AI for children ages 1 to 3 is 11 µg/day. For those in the 4 to 8 year range: 15 µg/day. Boys ages 9 to 13 the AI is 25 µg/day; for girls in the same age range: 21 µg/day.
The AI for boys age 14 to 18 is 35 µg/day; for girls in the same age range: 24 µg/day.
The AI for men ages 18 to 50 is 35 µg/day and for women, 25 µg/day. For ages 51 and over, the AI for men is 30 µg/day and for women in this age group, 20 µg/day.
For pregnant women, the AI for those that are 14 to 18 years of age is 29 µg/day; for those women over the age of 19 the AI is 30 µg/day.
For lactation, the AI for those that are 14 to 18 years of age is 44 µg/day; for those women over the age of 19 the AI is 45 µg/day.
It's important to stress that chromium sources should be from FOOD ONLY unless under the direction and supervision of a qualified doctor.
Natural Food Sources Containing Chromium:
Molasses, brewer's yeast, whole wheat bread, some fruit juices, cheese, liver, beef.
Chromium Nutrition Benefits for the Body:
General - Essential trace element that works with acids in the body to stimulate insulin. If you are diabetic, please refer to your doctor who may recommend chromium supplements to better control your diabetes.
Therapeutic Uses for Chromium: May help to regulate blood sugar levels. May also assist with weight loss.
Chromium Deficiency Symptoms: Hyperglycemic symptoms (frequent urination, thirst, restlessness).
Health Warnings, News & Tips for Chromium:
Deficiencies may be an increased risk for: long term dieters, pregnant women, and individuals who consume high levels of alcohol. Data also suggests that individuals who have pre-existing renal and liver disease may be somewhat more susceptible to adverse effects from intake of excess chromium.
Regarding Supplements: Where supplements are involved, there have been reports of hepatic dysfunction. In health studies involving rats, reproductive effects were noted.
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