Overview & Description
Chromium is a trace mineral. This means it is needed in very small
amounts. Chromium supplements may be useful in a number of
health conditions.
Information
There are many chromium supplements available. Chromium
is available in supplements under the names chromium picolinate,
chromium polynicotinate, chromium chloride and others. These supplements
have gained a great deal of attention as a means to lose weight. More
research is needed to confirm any results to date.
The chromium in supplements is found to be mostly safe and
consuming harmful amounts from food is very unlikely. However, excess
intake can hurt, rather than help, the use of insulin. The greatest benefits
of increasing intake of chromium are seen in people who are severely deficient in the
mineral. In these cases, it has been shown to improve glucose and insulin
function.
People who eat a diet high in sugar and refined foods are
more at risk for not getting enough chromium. Sugar
increases chromium loss and refined foods are very low in chromium.
Athletes may also have increased chromium loss through exercise.
Chromium deficiency can resemble diabetes.
There is no Recommended Daily Allowance,
called RDA, for chromium. For adults, a safe and healthy amount is
between 50 to 200 mcg per day. A mcg is a very small amount equal to a
thousandth of a milligram. Even though chromium is needed in only small amounts,
it is a key mineral in the body.
Functions and Sources
What food source is the nutrient found in?
Good sources of chromium include:
whole grains
lean meats
liver
eggs
cheese
brewer's yeast
The process of refining removes
chromium from grains. As a result, foods like white flour and white
rice are low in chromium. Most Americans get only 50 to 100
micrograms (mcg) of chromium per day through diet.
How does the nutrient affect the body?
Chromium combines with niacin to form Glucose Tolerance
Factor, also known as GTF. GTF works with insulin to help the body use
glucose. Insulin is the hormone that takes glucose from blood and puts it
into cells where it is used for energy. Chromium helps reduce the amount of
insulin needed to maintain blood sugar. Some studies report that people who have
diabetes better blood
can get better glucose control by taking chromium supplements.
Getting the
right amount of chromium each day may also help protect against
heart attacks in people that are at high risk, such as those who have diabetes.
Chromium seems to improve levels of blood fats such as cholesterol.