What it does in the body
- Insulin-mimetic activity (glucose metabolism)
- Protein tyrosine phosphatase inhibition
- Potential role in bone metabolism
- Potential role in lipid metabolism
- Cellular signaling modulation
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | No RDA; estimated dietary intake 6-18 mcg/day | Estimated |
| Adult female | No RDA; estimated dietary intake 6-18 mcg/day | Estimated |
| Pregnancy | No RDA established; avoid supplements | N/A |
| Children | No RDA established | N/A |
| Older adults | No RDA established | N/A |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Mushrooms | 50-100 mcg per 100g | global |
| Shellfish | 30-40 mcg per 100g | coastal regions |
| Black pepper | 987 mcg per 100g | South Asia |
| Parsley | 80 mcg per 100g | Mediterranean/global |
| Dill weed | 431 mcg per 100g | Europe/Middle East |
| Beer | 1-30 mcg per 100ml | global |
| Whole grains | 5-30 mcg per 100g | global |
| Soybean oil | 40 mcg per 100ml | global |
If you don't get enough
Mild: Not clearly defined in humans
Moderate: Animal studies suggest impaired growth, reproductive, and lipid metabolism effects
Severe: Not documented in humans; vanadium deficiency has not been convincingly demonstrated in free-living populations
Time to onset: Not established in humans.
Too much
Upper limit: 1.8 mg/day (adults, based on limited data from IOM)
GI distress (nausea, diarrhea, green tongue), kidney toxicity, potential reproductive toxicity. Occupational inhalation: bronchitis, asthma-like symptoms.
How well you absorb it
1-5% from diet (very poorly absorbed)
Helped by: Ascorbic acid (reduces vanadate to more absorbable vanadyl), Chelating agents
Hindered by: Iron (competes for transport), Chromium (competes for transferrin), EDTA, Aluminum hydroxide
Cooking & storage
Vanadium is heat-stable and not significantly lost during cooking. Content in food depends primarily on soil vanadium content and bioconcentration by the plant/animal.
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.
