Chromium
Chromium is an essential mineral that plays a role in how insulin helps the body regulate blood sugar levels. Insulin is a hormone your body uses to change sugar, starches, and other food into the energy you need for daily activities.
Some evidence suggests that chromium supplements may help people with diabetes lower blood sugar levels. People with diabetes either do not make enough insulin, or cannot properly use the insulin that their bodies make. As a result, glucose or sugar builds up in the bloodstream.
As many as 90% of American diets are low in chromium. But it's rare to be truly deficient in chromium. People most likely to be deficient in chromium include:
- The elderly
- Those who do a lot of strenuous exercise
- Those who eat a lot of sugary foods
- Pregnant women
Low chromium levels can increase blood sugar, triglycerides (a type of fat in the blood), cholesterol levels, and increase the risk for a number of conditions, such as diabetes and heart disease.
Good food sources of chromium include:
- Whole grain breads and cereals
- Lean meats
- Cheeses
- Some spices, such as black pepper and thyme
- Brewer's yeast
Uses
Clinical studies suggest that chromium supplements may be helpful for the following conditions:
Diabetes
For many years, researchers have studied the effects of chromium supplements for type 2 diabetes. While some clinical studies found no benefit, other clinical studies reported that chromium supplements may reduce blood sugar levels, as well as the amount of insulin people with diabetes need.
In one well-designed study, people with type 2 diabetes who took chromium picolinate had better HbA1c values -- used to measure long-term control of blood sugar levels -- than those who took placebo. The group taking chromium also had better fasting blood glucose levels, a measure of short-term control of blood sugar levels.
Another well-designed study looked at a combination of chromium and biotin. Half the people in the study took chromium picolinate and biotin, and the other half took placebo. Those who took chromium and biotin had better fasting glucose levels as well as HbA1c values.
One study found that women who have diabetes as a result of being pregnant improved their blood sugar control when they took chromium.
But not all studies agree, and if chromium does help reduce blood glucose, it's not clear how big the benefit might be. More research is needed.
Weight loss and obesity
Chromium is often advertised as a weight-loss aid and a way to improve lean muscle and reduce body fat. Studies have been mixed, with some finding that chromium may help people lose weight and build muscle, and others finding it has no effect. If chromium does work for weight loss, it seems the effects are small compared to those of exercise and a well-balanced diet.
Strength training
Chromium is popular with some body builders, and can be found in sports nutrition supplements. However, there is not much evidence that chromium helps people gain strength or build muscle mass. Most studies have concluded that chromium supplementation has no benefit over a healthy diet and exercise.
Heart health
Animal studies suggest that chromium may help lower blood pressure, however, researchers don't know if it has the same effects in humans.
Clinical studies about whether chromium can lower cholesterol have been mixed. Some suggest that chromium may lower LDL (bad) cholesterol, including one study that combined chromium with grape seed extract. In another study, people who were taking beta-blockers found that taking chromium raised their HDL (good) cholesterol levels.
Other uses
One small study found that chromium picolinate improved symptoms of depression in people with atypical depression. But a larger study found that chromium didn't help. More research is needed.
Dietary Sources
Food sources of chromium include:
- Brewer's yeast, particularly yeast grown in chromium-rich soil
- Lean meats (especially processed meats)
- Cheeses
- Whole-grain breads and cereals
- Molasses
- Spices
- Some bran cereals
Other rich, dietary sources of chromium include:
- Pork kidneys and other organ meats
- Mushroom
- Oatmeal
- Prunes
- Nuts
- Asparagus
Vegetables, fruits, and most refined and processed foods (except for processed meats) have low amounts of chromium.
Available Forms
Chromium is commercially available in several forms, including:
- Chromium nicotinate
- Chromium histidinate
- Chromium picolinate
- Chromium-enriched yeast
- Chromium chloride
- Glucose tolerance factor chromium (GTF)
Chromium is available as part of many multivitamins or alone in tablet and capsule forms.
How to Take It
Amounts of chromium are based on the Dietary Reference Intakes from the Food and Nutrition Board at the Institute of Medicine.
Researchers don't know what the safe and tolerable upper limits are for chromium. The recommended dietary allowances (RDAs) of chromium are as follows:
Pediatric
- For infants, birth to 6 months: 0.2 mcg (micrograms) daily
- For infants, 7 to 12 months: 5.5 mcg daily
- For children, 1 to 3 years: 11 mcg daily
- For children, 4 to 8 years: 15 mcg daily
- For boys, 9 to 13 years: 25 mcg daily
- For girls, 9 to 13 years: 21 mcg daily
- For boys, 14 to 18 years: 35 mcg daily
- For girls, 14 to 18 years: 24 mcg daily
- For pregnant women, 14 to 18 years: 29 mcg daily
- For breastfeeding women, 14 to 18 years: 44 mcg daily
Adult
- For adult men, 19 to 50 years: 35 mcg daily
- For adult men, 51 years and older: 30 mcg daily
- For adult women, 19 to 50 years: 25 mcg daily
- For adult females, 50 years and older: 20 mcg daily
- For pregnant females, 19 years and older: 30 mcg daily
- For breastfeeding females, 19 years and older: 30 mcg daily
Chromium supplements
Most studies have used 200 mcg chromium, 1 to 3 times a day. Some studies of people with diabetes have used much higher doses. But scientists don't know whether those amounts are safe to use long term. If you have diabetes, talk to your doctor to see if chromium is right for you, and to determine the best dose. DO NOT give chromium supplements to a child.
Precautions
Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider.
Chromium from food is generally considered safe. As a supplement, very high doses of this mineral can reduce how effective insulin is at controlling blood sugar and cause stomach irritation, itching, and flushing. There have also been rare reports of fast, irregular heart rhythms and liver problems from too much chromium. Kidney damage has also been reported from the use of chromium picolinate supplements.
There are some reports that chromium may make depression and anxiety or schizophrenia worse. Other reports suggest it helps depression. Ask your doctor before taking chromium if you have a mental health condition.
People with chromate or leather contact allergies may be allergic to chromium.
People with liver or kidney problems, or people with anemia, should not take chromium without first talking to their doctors.
The chromium you get from foods is not the same as the industrial form of chromium that is absorbed by the lungs, digestive tract, mucous membranes, and skin. Industrial chromium is a toxic material. People are usually exposed to it either when it gets on their skin or when they breathe in the dust.
Possible Interactions
If you are being treated with any of the following medications, you should not use chromium without first talking to your doctor:
Antacids
Animal studies suggest that antacids, particularly those containing calcium carbonate (including Tums and Mylanta), may reduce the amount of chromium your body absorbs. Other antacids that may interfere with chromium absorption include esomeprazole (Nexium), lansoprazole (Prevacid), and omeprazole (Prilosec). Avoid taking chromium supplements at the same time as antacids.
Diabetes medications
Chromium may lower blood sugar levels, and make these medications stronger, raising the risk of hypoglycemia or low blood sugar. If you take diabetes medications, including insulin, metformin (Glucophage), glyburide (Diabeta), glipizide (Glucotrol), or chlorpropamide (Diabenese), talk to your doctor before taking chromium. Your medication doses may need to be adjusted.
Nonsteroidal anti-inflammatory drugs (NSAIDs)
These medications, such as aspirin, ibuprofen (Advil, Motrin), and naproxen (Aleve), are used to relieve pain. Taking NSAIDs may raise chromium levels in the body.
Corticosteroids (prednisone)
Taking steroids to reduce inflammation may lower chromium levels in the body.
Levothyroxine (Synthroid)
Theoretically, chromium may decrease how much Synthroid the body absorbs.
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