Chromium

In our body only trace amounts of the essential mineral chromium is present.

Chromium forms part of a compound in the body known as the glucose tolerance factor (GTF), which is involved in regulating the actions of insulin in maintaining blood sugar levels and, possibly, in helping to control appetite.

Chromium also assists in maintenance of healthy blood levels of cholesterol and other lipids.

Sources

Processed meats, brewer’s yeast, whole grain products, ready-to-eat bran cereals, green beans, broccoli, prunes, mushrooms, spices and beer are relatively rich in chromium.

Daily intake

The estimated safe and adequate daily dietary intake for chromium is 50 to 200 micrograms. It is estimated that 90% of Americans consume less than the recommended amount of chromium each day.

Chromium supplements have been shown to reduce triglyceride levels by almost 20%, improve glucose tolerance and normalize insulin levels. Supplements of 400 micrograms have helped overweight women lose fat.

Natural forms of supplemental chromium, such as chromium-rich yeast, may be absorbed somewhat more efficiently than inorganic forms of chromium, such as chromium chloride, which is found in some supplements.

Deficiency

Insufficient dietary intake of chromium leads to signs and symptoms that are similar to those observed in diabetes and cardiovascular diseases. Most diets contain less than 60% of the minimum suggested intake of 50 micrograms per day. Chromium is poorly absorbed in the intestines.

Thus a shortage of chromium may lead to glucose intolerance and insulin resistance (particularly in people with diabetes), inadequate metabolism of amino acids, increased risk of arteriosclerosis, anxiety, and fatigue.

Excess

There have been no documented signs of chromium toxicity in any of the nutritional studies at levels up to 1 mg per day.

Because chromium is not easily absorbed (chromium picolinate is the best absorbed supplementation) and since it is lost easily in the urine, toxicity does not seem to be a problem. However, if chromium is taken in large dosages over prolonged periods dermatitis, as well as gastrointestinal ulcers and liver and kidney damage have been seen.

People with liver or kidney disease may be more susceptible to adverse effects from excessive intake of chromium.

Reference: 1 , 2 , 3