What it does in the body
- Potential role in iron absorption and metabolism
- Possible cofactor for some enzymes
- May influence lipid metabolism
- Potential role in hormone metabolism
- Component of bacterial urease in gut microbiome
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | No RDA; estimated dietary intake 100-300 mcg/day | Estimated |
| Adult female | No RDA; estimated dietary intake 100-300 mcg/day | Estimated |
| Pregnancy | No RDA established | N/A |
| Children | No RDA established | N/A |
| Older adults | No RDA established | N/A |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Dark chocolate | 260 mcg per 100g | global |
| Cashews | 550 mcg per 100g | South Asia/Africa |
| Oats | 320 mcg per 100g | global |
| Lentils (cooked) | 170 mcg per 100g | South Asia/Middle East |
| Peanuts | 500 mcg per 100g | global |
| Soybeans | 510 mcg per 100g | East Asia |
| Green peas | 200 mcg per 100g | global |
| Spinach | 220 mcg per 100g | global |
If you don't get enough
Mild: Not clearly defined in humans
Moderate: Animal studies: depressed growth, reduced iron absorption, altered lipid metabolism
Severe: Animal studies: reproductive impairment, altered glucose metabolism — not documented in humans
Time to onset: Not established in humans.
Too much
Upper limit: 1.0 mg/day (adults, from IOM)
Allergic contact dermatitis (most common), systemic nickel allergy syndrome (eczema from dietary nickel). Oral toxicity: nausea, headache, GI distress. Occupational exposure: lung cancer, nasal cancer (nickel refinery workers).
How well you absorb it
1-10% from diet; varies with form and other dietary factors
Helped by: Empty stomach (increases absorption), Acidic pH, Vitamin C (at moderate levels)
Hindered by: Iron (competes for absorption), Zinc, Calcium, Phytate, Tannins, Food matrix (food reduces absorption by 90%)
Cooking & storage
Stainless steel cookware (which contains 8-10% nickel) leaches nickel into food, especially with acidic foods and prolonged cooking. First use of new stainless steel cookware leaches the most nickel. This is clinically relevant for nickel-allergic individuals.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
