Chromium
Chromium Picolinate , Chromium Nicotinate , Chromium Polynicotinate , Chromium Chloride , Chromium Histidinate
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Chromium helps the body use sugars and fats for energy. It enhances insulin action, which is a hormone that controls blood sugar levels, and supports normal cholesterol levels.
You can get chromium from foods like meat, poultry, fish, whole grains, nuts, and green beans. Some cereals are also fortified with chromium.
A lack of chromium can lead to problems managing blood sugar, causing symptoms like fatigue and poor concentration. It may also affect cholesterol levels.
Adults need 25-35 micrograms of chromium daily. Pregnant and breastfeeding women may need more. It's best to get chromium from food, but consult a healthcare provider if considering supplements.
Chromium supplements can interact with medications and cause side effects like stomach issues. High doses may harm the kidneys or liver. Always consult a healthcare provider before starting supplements.
Frequently Asked Questions
What does Chromium do?
Chromium is a mineral that plays a role in carbohydrate and lipid metabolism, which is the process of breaking down and using sugars and fats for energy. It helps enhance the action of insulin, which is a hormone that regulates blood sugar levels. Chromium is important for maintaining normal blood sugar and cholesterol levels, contributing to overall health.
How can I get Chromium from my diet?
Chromium is found in a variety of foods. Animal-based sources include meat, poultry, and fish. Plant-based sources include whole grains, nuts, and green beans. Some foods, like breakfast cereals, are fortified with chromium. Factors like high sugar intake and certain medications can affect chromium absorption. A balanced diet with diverse food sources can help maintain adequate chromium levels.
How does Chromium affect my health?
Chromium deficiency can lead to impaired glucose tolerance, which is the body's reduced ability to manage blood sugar levels. Symptoms may include fatigue, anxiety, and poor concentration. People at risk include those with diets low in whole grains and vegetables, the elderly, and individuals with certain health conditions like diabetes. Ensuring adequate chromium intake through diet can help maintain normal blood sugar levels and overall health.
Who can have low levels of Chromium?
People at risk for chromium deficiency include the elderly, who may have reduced dietary intake and absorption. Individuals with diets high in processed foods and low in whole grains and vegetables are also at risk. People with diabetes or insulin resistance may have increased chromium needs. Ensuring a balanced diet with adequate chromium sources can help prevent deficiency.
What diseases can Chromium treat?
Chromium is sometimes used as a complementary treatment for type 2 diabetes. It may help improve insulin sensitivity, which is the body's response to insulin, and aid in blood sugar control. However, the evidence supporting its effectiveness is mixed, and more research is needed. Always consult a healthcare provider before using chromium for diabetes management.
How do I know if I have low levels of Chromium?
Diagnosing chromium deficiency is challenging as there are no specific tests. Symptoms like impaired glucose tolerance and weight loss may suggest deficiency. Healthcare providers may assess dietary intake and symptoms to evaluate chromium status. Blood tests for glucose and insulin levels can help identify related issues. Always consult a healthcare provider for accurate diagnosis and guidance.
How much supplement of Chromium should I take?
The daily requirement for chromium varies by age and sex. For adults, the adequate intake is 25-35 micrograms per day. Pregnant and breastfeeding women may need slightly more. There is no established upper limit for chromium, but it's important to avoid excessive intake. A balanced diet typically provides enough chromium without the need for supplements.
Will supplements of Chromium interfere with my prescription medicines?
Yes, chromium supplements can interact with certain prescription medications. Chromium may affect insulin and diabetes medications, potentially altering blood sugar levels. It can also interact with antacids, which are medications that neutralize stomach acid, affecting chromium absorption. To minimize interactions, it's important to consult a healthcare provider before starting chromium supplements, especially if you are on medication. They can provide guidance on timing and dosage to avoid potential issues.
Is taking too much of Chromium harmful?
Excessive chromium supplementation can be harmful. High doses may cause stomach issues, skin reactions, and kidney or liver damage. The safe upper limit for chromium is not well established, but it's important to avoid unnecessary supplementation. Consult a healthcare provider before taking chromium supplements, especially if you have kidney or liver conditions, to prevent potential adverse effects.
What is the best supplement for Chromium?
Chromium is available in several forms, including chromium picolinate and chromium chloride. Chromium picolinate is the most commonly used form in supplements due to its higher bioavailability, which means the body can absorb it more easily. Chromium chloride is less bioavailable but may be more affordable. Choosing a form depends on individual needs, cost, and absorption preferences.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Grape juice, 1 cup | 7.5 | 21 |
| Ham, 3 ounces | 3.6 | 10 |
| English muffin, whole wheat, 1 | 3.6 | 10 |
| Brewer’s yeast, 1 tablespoon | 3.3 | 9 |
| Orange juice, 1 cup | 2.2 | 6 |
| Beef, 3 ounces | 2.0 | 6 |
| Lettuce, 1 wedge, about 5 ounces | 1.8 | 5 |
| Turkey breast, 3 ounces | 1.7 | 5 |
| Barbecue sauce, 1 tablespoon | 1.7 | 5 |
| Tomato juice, 1 cup | 1.5 | 4 |
| Apple, with peel, 1 medium | 1.4 | 4 |
| Green beans, ½ cup | 1.1 | 3 |
| Banana, 1 medium | 1.0 | 3 |
| Whole wheat bread, 1 slice | 1.0 | 3 |
| Ketchup, 1 tablespoon | 1.0 | 3 |
| Tomato, 1 medium | 0.9 | 3 |
| American cheese, 1½ ounces | 0.8 | 2 |
| Peanut butter, 1 tablespoon | 0.6 | 2 |
| Rice, white, ½ cup | 0.6 | 2 |
| Haddock, 3 ounces | 0.6 | 2 |
| Chicken breast, 3 ounces | 0.5 | 1 |
| Peas, ½ cup | 0.4 | 1 |
| Orange, 1 medium | 0.4 | 1 |
| Spaghetti, 1 cup | 0.3 | 1 |
| Carrots, raw, 1 medium | 0.3 | 1 |
| Egg, 1 medium | 0.2 | 1 |
| Celery, 1 stalk | 0.1 | 0 |
| Fat free milk, 1 cup | <0.1 | 0 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 0.2 | 0.2 | - | - |
| 7–12 months | 5.5 | 5.5 | - | - |
| 1–3 years | 11 | 11 | - | - |
| 4–8 years | 15 | 15 | - | - |
| 9–13 years | 25 | 21 | - | - |
| 14+ years | 35 | 24 | 29 | 44 |
