Chromium
Table of Contents
Macrominerals
Trace Minerals
Chromium is an essential trace mineral that the body needs in small amounts. Its main recognized benefit relates to its role in metabolism, particularly its interaction with the hormone insulin.
Benefits of Chromium
The potential benefits of chromium (most commonly studied as the supplement chromium picolinate) are primarily associated with:
Enhanced Insulin Action and Blood Sugar Control
- Chromium enhances the action of insulin, the hormone that regulates blood sugar (glucose) levels. It is believed to be part of a molecule that helps the insulin receptor work more effectively.
- For individuals with Type 2 diabetes or insulin resistance, some studies suggest that chromium supplementation may:
- Improve insulin sensitivity.
- Slightly lower blood sugar (glucose) levels and HbA1c (a long-term marker of blood sugar control).
- Note: Results have been mixed, and the American Diabetes Association does not currently recommend chromium supplements for blood sugar control unless a deficiency is present. It is generally not seen as beneficial for people who are already well-nourished.
Metabolism of Macronutrients
- Chromium is involved in the normal breakdown and absorption of carbohydrates, fats, and proteins.
Potential for Body Composition & Weight Management
- Because of its role in insulin and metabolism, chromium is often marketed for weight loss and increasing lean body mass.
- Some limited evidence suggests a small, modest effect on weight loss and body fat reduction. However, a significant benefit of these purposes is not consistently supported by research.
Other Possible Benefits
- Lipid Profile: Some research indicates it might help improve cholesterol levels, potentially lowering total cholesterol and triglycerides, and increasing HDL (“good”) cholesterol, but evidence is inconsistent.
- Polycystic Ovary Syndrome (PCOS): Due to the link between PCOS and insulin resistance, chromium is studied for its potential to help regulate blood sugar and lipids in this condition, but more research is needed to confirm a clear benefit.
Important context
- Deficiency is Rare: Chromium deficiency is uncommon in developed countries as most people get enough from a balanced diet.
- Forms of Chromium: Trivalent chromium (Cr3+) is the safe, biologically active form found in food and supplements. Hexavalent chromium (Cr6+) is a toxic industrial pollutant.
- Consult a Doctor: If you are considering chromium supplements, especially for managing a health condition like diabetes, it’s essential to talk to a healthcare provider as it can interact with certain medications (like insulin and thyroid drugs)
Signs of Deficiency
Chromium deficiency is considered extremely rare in healthy people who consume a regular diet. The few definitive cases reported historically were in hospital patients receiving long-term intravenous nutrition (Total Parenteral Nutrition or TPN) that did not include chromium.
The signs and symptoms observed in these cases, which were reversed when chromium was supplemented, primarily relate to its role in regulating blood sugar.
Primary Signs of Chromium Deficiency
The most prominent signs of severe, medically-included chromium deficiency include:
- Impaired Glucose Tolerance / Hyperglycemia: A reduced ability for the body to process sugar (glucose) efficiently, leading to high blood sugar levels. This is the most consistent and definitive sign.
- Increased Insulin Requirements: Patients needed unusually high doses of insulin to manage their blood sugar, which only improved once chromium was added.
Other Reported Symptoms
Other Symptoms noted in these rare, sever cases include:
- Unexplained Weight Loss
- Peripheral Neuropathy: Nerve damage that can cause pain, tingling, or numbness, typically in the hands and feet.
- Central Nervous System Effects: Such as confusion and Impaired Coordination.
- Elevated Plasma Free Fatty Acids (a measure of fat meatbolism)
For the General Public
It is important to emphasize that chromium deficiency is highly unlikely if you have a balanced diet.
Many of the more common, non-specific symptoms sometimes associated with a mild deficiency (like sugar cravings or low energy) are usually caused by other factors, often related to lifestyle or diet choices (like high intake of refined sugars, which can increase chromium excretion).
If you are experiencing persistent symptoms related to blood sugar regulation or unusual weight changes, it is vital to consult a healthcare professional for a proper diagnosis.
Sources of Chromium
Chromium is a trace mineral present in a wide variety of foods. The amount can vary significantly based on the soil, water and processing methods, but a balanced diet generally provides sufficient intake.
Here are some of the best dietary sources of chromium:
Excellent Sources
- Brewer’s Yeast: Often cited as the richest source, though not a common dietary staple for most people. It’s sometimes used as a nutritional supplement.
- Broccoli: One of the top vegetable sources.
- Whole Grains & Wheat Germ: Foods made with whole-wheat flour, like whole-wheat English muffins, are good contributors.
- Mussels and Oysters: Certain types of seafood and shellfish are very high in chromium.
Other Good Sources
- Meats: Lean beef, liver, ham, and turkey breast.
- Spices: Many spices contain chromium.
- Fruits and Juices: Grape juice and dried fruits (like dates and prunes).
- Vegetables: Green beans, potatoes (especially the skins), lettuce, and mushrooms.
- Nuts and Seeds: Including Brazil nuts.
- Eggs: Especially the yolks.
It is useful to know that:
- The chromium content of plant-based foods is highly dependent on the mineral content of the soil where they were grown.
- Cooking food in stainless steel pots and pans can actually increase the chromium content of the meal due to transfer form the cookware.
- Consuming vitamin C along with chromium-rich foods may enhance the minerals absorption.
- High intake of refined sugars can increase the amount of chromium lost in urine.
ZutisBljeg 