Chromium is a mineral that humans require in trace amounts. Trivalent chromium is bioavailable and shouldn't be confused with hexavalent chromium which is a toxic industrial pollutant.
Since 1959, chromium has been known to enhance the action of insulin so it is an important nutrient that effects our ability to metabolize sugar and becomes very important for diabetics. It is also involved in carbohydrate, fat, and protein metabolism.
What foods provide chromium?
While almost all foods contain trace amounts of chromium, the average diet provides no more than the bare minimum amount needed. It is difficult to determine the precise amount obtained in the diet since chromium content varies widely depending on where the food was produced. It is further reduced by the manufacturing process and still further reduced by the poor absorption of chromium in the body.
What are recommended intakes of chromium?
The US government recommends 23 to 29 micrograms per day for women and 39 to 54 micrograms for men. Children require less according to their weight. The US government's "estimated safe and adequate daily dietary intake" is a very conservative 50 to 200 micrograms. Dr. Elson Haas in Staying Healthy With Nutrition recommends 200 to 300 micrograms and reports that 1000 micrograms have been used for short periods for therapeutic purposes under a doctor's supervision.
What affects chromium levels in the body?
The body only absorbs a tiny fraction of the chromium that one eats, the rest is excreted as waste. The amount absorbed can be inproved by getting adequate vitamin C and niacin. The chromium in the body can be reduced by eating sugar, infection, acute exercise, pregnancy and lactation. Stress such as physical trauma increases chromium losses and can lead to deficiency, especially if chromium intakes are already low.
Who may need extra chromium?
People who eat refined carbohydrates and especially diabetics and borderline diabetics should probably supplement chromium. There are currently no accurate tests to determine the amount of chromium stored in the body, and there are no known toxicity to small amounts of chromium so moderate supplementation seems appropriate.
Chromium has been used as part of weight-loss regimens and body-building regimens but the studies have had conflicting results. Whether it provides positive results may depend on the other ingredients in the diet and those relationships are unknown.
Chromium and medication interactions
Certain medications may interact with chromium, especially when taken on a regular basis. Before taking dietary supplements, check with your doctor or other qualified healthcare provider, especially if you take prescription or over-the-counter medications.
Please note: The information in this article is not to be followed as medical advice, diagnosis or treatment. Please consult with your physician or primary health practitioner for information regarding your own personal health and necessary treatments.
