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Chromium was long thought to be a toxic mineral until it was discovered in 1957 to be the essential part of Glucose Tolerance Factor (GTF).
Because of the low absorption and high excretion rates of chromium, toxicity is not at all common in humans, especially with the usual forms of chromium used for supplementation. The amount of chromium that would cause toxicity is estimated to be much more than the amount commonly supplied in supplements.
Chromium deficiency is another story, however, with an estimated 25-50% of the U.S. population being deficient in chromium. The United States has a greater incidence of deficiency than any other country, because of very low soil levels of chromium and the loss of this mineral from refined foods, especially sugar and flours. Even though chromium is needed in such small amounts, it is difficult to obtain. Given these factors, and the fact that the already-low chromium absorption rate decreases even further with age, chromium deficiency is of great concern.
Chromium is really considered an "ultra-trace" mineral, since it is needed in such small quantities to perform its essential functions. The blood contains about 20 parts per billion (ppb) - a fraction of a microgram. Even though it is found in such small concentrations, this mineral is important to health. There are about 6mg of chromium stored in the bodies of people who live in the United States; tissue levels of people in other countries are usually higher, and those higher levels tend to be associated with a lower incidence of diabetes and atherosclerosis. There is less hardening of the arteries in people of Asian countries, who it is estimated have five times higher chromium tissue levels than Americans. People of Near Eastern countries who have about four times the average U.S. levels and African people who have twice our chromium levels seem to experience less diabetes than Americans. These higher tissue levels of chromium are due primarily to better soil supplies and a less refined diet. Chromium may be only one of the factors accounting for the differences in rates of diabetes and atherosclerosis between cultures, but it is probably a major one.
Diagnosing and treating chromium deficiency is simple and should be done as early as possible, as it is much easier to prevent diabetes than to treat it.
Incidence; Causes & Development
Deficiencies are more common in both the elderly and the young, especially teenagers on poor diets.
Tissue levels of chromium tend to decrease with age, which may be a factor in the increase of adult-onset diabetes, a disease whose incidence rose more than sixfold during the second half of the 20th century. This increase may also mirror the loss of chromium from our diets because of soil deficiency and the refinement of foods. Much of the chromium in whole grains and sugarcane is lost in making refined flour (40% loss) and white sugar (93% loss). In addition, there is some evidence that refined flour and sugar deplete even more chromium from the body.
Reduced absorption related to aging, diets that are stressful to the digestive system, and the modern refined diet all contribute to chromium deficiency. Higher fat intake also may inhibit chromium absorption. If chromium is as important as we think it is to blood sugar metabolism, its deficiency may be in part responsible, along with the refined and processed diet, for the third leading cause of death (more than 300,000 yearly) in this country, diabetes mellitus, and this figure does not reflect other deaths that may be related to chromium deficiency, since high blood sugar levels seen in diabetes also increase the progression of atherosclerosis and cardiovascular disease, our number one killer.
People who eat a diet high in sugar and refined foods are more at risk for not getting enough chromium. Sugar increases chromium loss and refined foods are very low in chromium. Athletes may also have increased chromium loss through exercise.
Milk and other high-phosphorus foods tend to bind with chromium in the gut to make chromium phosphates that travel through the intestines and are not absorbed.
Signs & Symptoms
Even mild deficiencies of chromium can produce symptoms other than problems in blood sugar metabolism, such as anxiety or fatigue. Abnormal cholesterol metabolism and increased progress of atherosclerosis are associated with chromium deficiency, and deficiency may also cause decreased growth in young people and slower healing time after injuries or surgery.
Chromium deficiency can resemble diabetes.
Treatment & Prevention
There is no specific RDA for chromium. Average daily intake may be about 80-100mcg. We probably need a minimum of 1-2mcg going into the blood to maintain tissue levels; since only around 2% of our intake is absorbed, we need at least 100-200mcg in the daily diet. A safe dosage range for chromium supplementation is 200-300mcg. Children need somewhat less. Many vitamin or mineral supplements contain about 100-150mcg of chromium. Some people take up to 1mg (1,000 mcg) per day for short periods without problems; this is not suggested as a long-term regimen but rather to help replenish chromium stores when deficiency is present. All of the precursors to the active form of GTF are used in some formulas, but usually with chromium in lower doses, such as 50mcg, since it is thought to be better absorbed with niacin and the amino acids glycine, cysteine and glutamic acid.
To Avoid Deficiency and Maintain a Good Intake of Chromium:- Avoid sugar and sugar products, soda pops, candy, and presweetened breakfast cereals.
- Avoid refined, white flour products, such as white breads and crackers.
- Use whole wheat products, wheat germ, and/or brewer's yeast.
- Eat whole foods.
- Take a general supplement that contains chromium, approximately 100-200mcg daily.
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Conditions that suggest Chromium Deficiency:
Recommendations and treatments for Chromium Deficiency:
KEY | | Strong or generally accepted link |  | | Highly recommended |
GLOSSARY
Amino Acid (Amino Acids)
An organic acid containing nitrogen chemical building blocks that aid in the production of protein in the body. Eight of the twenty-two known amino acids are considered "essential," and must be obtained from dietary sources because the body can not synthesize them.
Anxiety
Apprehension of danger, or dread, accompanied by nervous restlessness, tension, increased heart rate, and shortness of breath unrelated to a clearly identifiable stimulus.
Arterial (Arteries, Artery)
Blood that leaves the heart. When it leaves the right ventricle, it is venous blood; and when it leaves the left ventricle, through the aorta, it is fresh and oxygenated. After it has passed out to the capillaries and started to return, it is venous blood.
Atherosclerosis
Common form of arteriosclerosis associated with the formation of atheromas which are deposits of yellow plaques containing cholesterol, lipids, and lipophages within the intima and inner media of arteries. This results in a narrowing of the arteries, which reduces the blood and oxygen flow to the heart and brain as well as to other parts of the body and can lead to a heart attack, stroke, or loss of function or gangrene of other tissues.
Cardiovascular
Pertaining to the heart and blood vessels.
Chromium
Chromium is a mineral that becomes a part of the glucose tolerance factor (GTF). Chromium aids in insulin utilization and blood sugar control. By controlling blood sugar, chromium helps prevent the damage caused by glucose, which is called glycation. Chromium helps maintain normal cholesterol levels and improves high-density lipoprotein levels. Chromium is also important in building muscle and reducing obesity.
Cysteine
A nonessential amino acid but may be essential for individuals with certain diseases or nutritional concerns. Cysteine is a sulfur-bearing amino acid with antioxidant properties. It is important for keratin synthesis, a protein found in skin, hair and nails and is a component of coenzyme A and glutathione.
Diabetes Mellitus (Diabetes, Diabetic, Diabetics)
A disease with increased blood glucose levels due to lack or ineffectiveness of insulin. Diabetes is found in two forms; insulin-dependent diabetes (juvenile-onset) and non-insulin-dependent (adult-onset). Symptoms include increased thirst; increased urination; weight loss in spite of increased appetite; fatigue; nausea; vomiting; frequent infections including bladder, vaginal, and skin; blurred vision; impotence in men; bad breath; cessation of menses; diminished skin fullness. Other symptoms include bleeding gums; ear noise/buzzing; diarrhea; depression; confusion.
Gestational Diabetes
Gestational diabetes is defined as any degree of glucose intolerance with the onset or first recognition occurring during pregnancy. Many pregnant women do not notice any symptoms of diabetes, but urine and blood tests may show that they have it. Symptoms of diabetes may include thirst, weight loss, eating too much, urinating in large quantities and unexplained fatigue.
Glucose Tolerance Factor (GTF)
A compound containing chromium that aids insulin in regulating blood sugar levels.
Glycine
The simplest amino acid which is a constituent of normal protein and an inhibitory neurotransmitter, used as a dietary supplement. A natural antacid and sweetener, it is involved in the syntheses of DNA, phospholipids and collagen.
Gram (gm, gms, Gramme, Grammes, Grams)
A metric unit of weight, there being approximately 28 grams in one ounce.
Hyperglycemia (Hyperglycemic)
Elevations of blood glucose, either from the various types of diabetes, excessive sugar intake (short term) or from adrenalin or stimulant causes.
Insulin
A hormone secreted by the pancreas in response to elevated blood glucose levels. Insulin stimulates the liver, muscles, and fat cells to remove glucose from the blood for use or storage.
Metabolism (Metabolic, Metabolize, Metabolizes, Metabolizing)
The chemical processes of living cells in which energy is produced in order to replace and repair tissues and maintain a healthy body. Responsible for the production of energy, biosynthesis of important substances, and degradation of various compounds. Also defined as the sum total of changes in an organism in order to achieve a balance (homeostasis): Catabolic burns up, anabolic stores and builds up; the sum of their work is metabolism.
Microgram (mcg, Micrograms, ug)
0.000001 or a millionth of a gram.
Milligram (mg, Milligrams)
0.001 or a thousandth of a gram.
Mineral (Minerals)
Plays a vital role in regulating many body functions. They act as catalysts in nerve response, muscle contraction and the metabolism of nutrients in foods. They regulate electrolyte balance and hormonal production, and they strengthen skeletal structures.
Nanogram (ng)
0.000000001 or a billionth of a gram.
Niacin (B3, B-3, Niacinamide, Vitamin B3)
A coenzyme B-complex vitamin that assists in the breakdown of carbohydrates, fats and proteins. Essential for the health of the skin, nerves, tongue and digestive system. It is found in every cell of the body and is necessary for energy production. Niacin is also needed for DNA formation.
Pancreas (Pancreatic)
Opposite the liver and behind the stomach, the pancreas has two main functions - to manufacture various enzymes for digestion, and to release hormones to help control the body's use of carbohydrates. It releases insulin to help each cell absorb glucose to burn as energy. In this way, insulin controls the amount of sugar (glucose) in the blood. Proper pancreatic function is very important: too much, too little, or no insulin production can be life-threatening. Some of the chemicals released by the pancreas are not hormones, but stimulate other glands to make hormones. Once again, balance is necessary. Nutritional requirements for the pancreas are many. Research indicates that chromium vitamins C, E, B-complex, calcium, magnesium and potassium are especially important.
ppb
Parts Per Billion. A measure of the concentration of a substance, usually in air or water.
Precursor (Precursors)
A biochemical substance, such as an intermediate compound in a chain of enzymatic reactions, from which a more stable or definitive product is formed.
RDA (RDAs, US RDA, USRDA)
Recommended Daily Allowance of vitamins or other nutrients as determined by the FDA. U.S. RDAs are more widely used than RDAs, and focus on 3 age groups: Infants of 0-12 months; Children of 1-4 years; Adults and children of more than 4 years.
Yeast
A single-cell organism that may cause infection in the mouth, vagina, gastrointestinal tract, and any or all bodily parts. Common yeast infections include candidiasis and thrush.
Last updated: Jun 28, 2008
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