Chromium
Summary
Chromium (FatSol) [DV ~ 48μg] {Half Life = 22 Days} An essential trace mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism. A deficiency may induce weight gain, confusion, impaired coordination, and a reduced response to sugar (glucose) in blood, increasing the risk of diabetes.
Chromium is an essential trace mineral. Though required in very small amounts, it is vital for various bodily functions, particularly in the metabolism of carbohydrates, fats, and proteins.
Role in the Body Chromium enhances the action of insulin, a hormone critical to the metabolism and storage of carbohydrates, fats, and proteins in the body. By improving insulin sensitivity, chromium helps regulate blood sugar levels, which is particularly important for maintaining energy levels and preventing conditions like type 2 diabetes.
Sources of Chromium Chromium is found in a variety of foods, although typically in small amounts. Some of the best dietary sources include:
Whole Grains: Foods like whole wheat bread, bran cereals, and brown rice.
Meats: Especially organ meats like liver, and other meats such as beef and poultry.
Fruits and Vegetables: Broccoli, potatoes, and grape juice.
Nuts and Seeds: Nuts such as almonds and peanuts, as well as seeds.
Spices: Some spices like black pepper.
Daily Requirements The recommended daily intake of chromium varies by age, sex, and life stage. For adults, the general guideline is:
Men (19-50 years): 35 micrograms per day
Women (19-50 years): 25 micrograms per day
Men (51 years and older): 30 micrograms per day
Women (51 years and older): 20 micrograms per day
Benefits of Chromium
Blood Sugar Control: By enhancing insulin activity, chromium helps in maintaining stable blood sugar levels, which is beneficial for individuals with insulin resistance or diabetes.
Metabolic Health: Chromium contributes to normal macronutrient metabolism, aiding in the efficient use of carbohydrates, fats, and proteins.
Heart Health: Some studies suggest that chromium can help improve cholesterol levels, thereby supporting cardiovascular health.
Deficiency and Supplementation Chromium deficiency is rare but can lead to impaired glucose tolerance and an increased risk of metabolic disorders. Symptoms might include weight loss, confusion, and nerve damage. Those at higher risk of deficiency include older adults, individuals with poor dietary habits, and those with certain health conditions that affect nutrient absorption.
For individuals who might not get enough chromium from their diet, supplements are available. Chromium picolinate is a popular form used in supplements, believed to be well-absorbed by the body. However, it’s important to consult with a healthcare provider before starting any supplement regimen, as excessive intake can lead to adverse effects.
Safety and Toxicity While chromium is essential in small amounts, high doses can be harmful. It’s important to stick to recommended dietary allowances unless otherwise advised by a healthcare professional. Symptoms of excessive chromium intake include stomach upset, liver and kidney damage, and potential interference with iron and zinc absorption.
Below, you'll discover foods with the highest concentrations of Chromium. Remember to consume them in moderation, as excessive intake of any nutrient can have adverse effects on your health.
High Chromium Foods (from highest to lowest, per 100 grams)
Brazil Nuts (100μg)
Pear (27μg)
Wholegrain Pasta/Bread (21μg)
Tomato (20μg)
Mushrooms (17μg)
Broccoli (16μg)
Hazelnut (12μg)
Pork Chop (10μg)
Almonds (9μg)
Egg [Pasture Raised] (6μg)
Potatoes (2.5μg)
Turkey (2.4μg)
Macadamias (2μg)
Beef [Grass Fed] (2μg)
References
Chromium. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/chromium/
Geddes, J. K. (2024, June 5). Everything you need to know about Chromium. EverydayHealth.com. https://www.everydayhealth.com/diet-nutrition/all-about-chromium/
Herndon, K., RN. (2024, February 28). What are the benefits of chromium? Verywell Health. https://www.verywellhealth.com/chromium-benefits-4588421
LD, M. W. R. (2023, June 27). The benefits and risks of chromium. https://www.medicalnewstoday.com/articles/288177
Mba, A. L. B. (2021, April 16). 8 foods that are high in chromium. Healthline. https://www.healthline.com/nutrition/chromium-foods