Chromium is an essential trace mineral the body needs for normal growth, metabolism, maintenance of normal blood glucose levels, diabetes control, heart health, brain health, and weight management.
Chromium also helps protect DNA from damage, thus reducing cell mutations that can lead to various chronic diseases such as cancer. In addition, chromium is associated with cardiovascular health and longevity because it supports the metabolism of fats, proteins, carbohydrates, and other nutrients.
Nutritional Sources Of Chromium
Chromium should be naturally present in various unrefined whole foods, such as brewer’s yeast, broccoli, vegetable salads, potatoes, or whole grains.
Unfortunately, the amount of chromium in the food greatly depends on the quality of soil which in most cases is depleted of minerals.
Chromium deficiency is most often associated with sugar craving. In this case we are suggested to take about 200 mcg of chromium as it is used in insulin regulation of blood glucose and is important for balancing blood sugar levels thus helping reduce sugar cravings.
Some experts maintain that chromium deficiency is universal today, and becomes worse with age. We are witnessing an epidemic of related to chromium deficiency ailments including diabetes, hypoglycaemia, elevated cholesterol levels, fatigue, and sugar cravings.
Chromium and Diabetes
We know that chromium deficiency can lead to insulin resistance. Chromium is a part of so called Glucose Tolerance Factor (GTF) and as such it helps insulin to attach to the insulin receptors and be more effective in opening the cell’s door for sugar, thus lowering its blood levels.
There are studies that demonstrated effectiveness of chromium in treating diabetes. For instance, according to the one which was published in 2006, „Chromium & biotin supplementation improves glycaemic control in patients with type 2 diabetes.”
Possible Benefits Of Chromium Supplementation
– Helps insulin attach to cell’s receptors increasing glucose uptake into cell
– Promotes glucose metabolism
– Support weight loss by reducing sugar cravings & enhanced metabolism
– Improve heart health, blood sugar & cholesterol levels
– Promotes strong blood vessels
– Helps build lean muscles
– Helps lower blood pressure
– Supports the nervous system and promotes good mood
Recommended Daily Intake Of Chromium
– Infants 0 to 6 months: 0.2 micrograms
– Children 7 to 12 months: 5 micrograms
– Children 1 to 3 years: 10 micrograms
– Children 4 to 8 years: 15 micrograms
– Children 9 to 13 years: 20-25 micrograms
– Teenagers 14 to 18 years: 25-35 micrograms
– Adults 19 to 50 years: 35 micrograms for men, 25 micrograms for women
– Pregnant Women: 30 micrograms
– Breastfeeding Women: 35 micrograms
Due to soil depletion, poor nutritional habits, refined high in sugar diet, most people are do not get enough chromium in their regular diet. For this reason, using chromium supplements seems to be the most reasonable way to go.
Chromium comes in several different forms. Chromium picolinate is the form, which is regarded as the most bioavailable.
Ascorbic acid (vitamin C) increases absorption of chromium.
– Dr. Lawrence Wilson (2016) Chromium – the Blood Sugar Element
– Diabetes Tech. Ther. 2006 The effect of chromium picolinate and biotin supplementation on glycemic control in poorly controlled patients with type 2 diabetes mellitus. Dec; 8(6): 636-43.
– Anderson RA. Chromium in the prevention and control of diabetes. Diabetes Metab 2000 Feb;26(1):22-7. 2000. PMID:15190.
– Cefalu WT, Wang ZQ, Zhang XH et al. Oral chromium picolinate improves carbohydrate and lipid metabolism and enhances skeletal muscle Glut-4 translocation in obese, hyperinsulinemic (JCR-LA corpulent) rats. J Nutr 2002 Jun;132(6):1107-14. 2002.
– Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995. 1995.
Written by Slawomir Gromadzki
Any information or product suggested on this website is not intended to diagnose, treat, cure or prevent any medical condition. Never disregard medical advice or delay in seeking it because of something you have read on this website. Consult your primary healthcare physician before using any supplements or making any changes to your regime.