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Chromium is an essential trace element involved with proper metabolism of carbohydrates and lipids in the body. Chromium supplements may be useful in a number of health conditions: even though chromium is needed in only small amounts, it is a key mineral in the body.
Source
Chromium is not found in nature as a free metal, so it must be reduced to its elemental form to make the "chrome" used in the auto industry. This form, however, is not available to the body, so we cannot meet our daily chromium needs by sucking on car bumpers! The chromium in the blood is in the organic active form.
Chromium is a difficult mineral to absorb. Figures range from 0.5-3% absorption for the inorganic chromium salts often found in food. The organic complexes of chromium, such as glucose tolerance factor (GTF), are absorbed better, at about 10-20%. The kidneys clear any excess from the blood, while much of chromium intake is eliminated through the feces. This mineral is stored in many parts of the body, including the skin, fat, brain, muscles, spleen, kidneys, and testes.
Food Sources
Food refinement and the loss of topsoil through poor agricultural practices reduce the level of chromium in foods. The process of refining removes chromium from grains. As a result, foods such as white flour and white rice are low in chromium. Most Americans get only 50-100mcg of chromium per day through diet.
There are, however, still many good food sources. Since GTF is better absorbed than inorganic chromium, the level and activity of GTF in foods affects how well they supply us with this mineral. GTF activity may not always correspond to the actual amount of chromium in foods; however, many foods with good GTF activity also have good amounts of chromium. Hard water often contains some chromium; it may supply up to half of the daily needs of an adult.
Brewer's yeast is likely the best available source of chromium as well as having the highest GTF activity. About two tablespoons, or six tablets, per day supply most of our chromium needs; however, many people - perhaps 30-40% - do not tolerate yeast very well and find that it causes digestive upset or bloating. If yeast is tolerated, it supplies a great many nutrients and is a low-calorie and low-fat source.
Following yeast in chromium concentration are beef, liver, whole wheat, rye, fresh chilies, oysters, potatoes, wheat germ, green peppers, eggs, chicken, apples, butter, bananas, and spinach. Yeast (44ppm), black pepper (10ppm), and molasses (2ppm) are good sources of chromium, but since they are usually consumed in small quantities, it is best to have other chromium foods in the diet. In general, the whole grains, meats, shellfish, chicken, wheat germ and bran, and many vegetables, especially potato skins, are adequate sources. Beets and mushrooms may contain chromium.
Non-food Sources
There are many chromium supplements available. Chromium is available in supplements under the names chromium picolinate, chromium polynicotinate, chromium chloride and others. These supplements have gained a great deal of attention as a means to lose weight. More research is needed to confirm any results to date.
Chromium supplements are either niacin-bound (preferred) or salt based; and may be included in weightloss, cholesterol reducing, or insulin (pancreas) supporting products. Niacin-bound chromium is now available yeast-free.
Function; Reasons For Use
Chromium has been shown to lower serum cholesterol and triglyceride levels and raise healthy HDL levels. Chromium also increases glucose tolerance, another important aspect of artery protection.
The brain is highly dependent on glucose as an energy substrate. A drop in blood glucose levels may result in the release of regulatory hormones, i.e. epinephrine, glucagon, cortisol, and growth hormone. Chronic and gradual decreases in blood sugar results in a gradual increase in these regulatory hormones which leads to symptoms of dizziness, headache, clouding of vision, mental acuity, emotional instability, confusion, and abnormal behavior.
As a part of Glucose Tolerant Factor (GTF), chromium assists insulin in its ability to regulate glucose levels in the blood. GTF, a niacin bound chromium found most commonly in brewer's yeast, has been shown to lower cholesterol levels when taken as a supplement.
Research has further demonstrated that insulin is transported through the blood-brain barrier and influences brain function via widely distributed receptors and neurons. Chromium is known to enhance the action of insulin and facilitate the uptake of blood sugar into cells. This is important considering that the average western diet is chromium deficient with 2 out of every 3 American being hypoglycemic.
The greatest benefits of increasing intake of chromium are seen in people who are severely deficient in the mineral. In these cases, it has been shown to improve glucose and insulin function.
Investigators have revealed that psychiatric patients do have higher incidences of hypoglycemia and the correction of any underlying aberrant glucose metabolism is the first step in treating this group.
Chromium supplementation may be efficacious in the treatment of depression as seen in anecdotal reports of improved mood in clinical depressives receiving chromium picolinate.
Directions
For adults, a safe and healthy amount is between 50 and 200mcg per day.
As one ages, the ability to absorb chromium decreases. Since there is no US RDA for chromium, many of the elderly population may be ingesting inadequate amounts of chromium in their diet. The deficiency limits for chromium are thought to be around 50mcg/day.
Side-Effects
The chromium in supplements is found to be mostly safe and consuming harmful amounts from food is very unlikely. However, excess intake can hinder, rather than help, the use of insulin.
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Chromium can help with the following: | | | | | Circulation |  Atherosclerosis | Chromium is often deficient in those with atherosclerosis; supplementation may result in plaque regression. Chromium is used to help reduce atherosclerosis, especially in those who show low chromium levels. Cultures with higher tissue levels of chromium also appear to have lower incidences of atherosclerosis and heart disease. Dosage: 200mcg/day. |
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Lab Values |
LDL/HDL Ratio, High
High Total Cholesterol| | Chromium recently has been shown to lower blood cholesterol while mildly raising HDL (high-density lipoprotein), the good portion of cholesterol. This lowers the risk ratio for coronary artery disease.
Chromium picolinate supplementation at 1,000mcg per day over a 13-week period combined with exercise decreased total cholesterol, LDL cholesterol and insulin levels in a recent small study of both males and females. [J Nutr Biochem, 1998;9: pp.471-475]
Henry Schroeder, MD, who has done numerous studies with chromium, has shown that 2mg of inorganic chromium given daily reduced cholesterol levels by about 15%. |
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Laboratory Test Needed |
 Elevated Insulin Levels| | Chromium picolinate supplementation at 1,000mcg per day over a 13-week period combined with exercise decreased total cholesterol, LDL cholesterol and insulin levels in a recent small study of both males and females. [J Nutr Biochem, 1998;9: pp.471-5] |
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Metabolic |
Hypoglycemia
Problems Caused By Being Overweight| | A 3-month double-blind study of 122 moderately overweight people found that 400mcg of chromium daily resulted in an average loss of 6.2 pounds (2.8kg) of body fat, as opposed to 3.4 pounds (1.5kg) in the placebo group. There was no loss of lean body mass. These results suggest that chromium can help you lose fat without losing muscle.
However, six smaller double-blind placebo-controlled studies found chromium picolinate supplements produced no weight loss or change in lean body mass. These conflicting results may be due to differences in study size, the dosage of chromium, and the individuals enrolled. Overall, chromium does appear to be promising. |
Metabolic Diet Type
Syndrome X |
Nutrients |
 Chromium Deficiency
Tryptophan Need| | Chromium picolinate helps to promote conversion of tryptophan to serotonin. It accomplishes this by facilitating absorption into muscle tissue of the amino acids that compete with tryptophan for access to the brain. |
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Organ Health |
Diabetes Type II| | Chromium combines with niacin to form Gluten Tolerance Factor (GTF), which works with insulin to help the body use glucose. Insulin is the hormone that takes glucose from blood and puts it into cells where it is used for energy. Chromium helps reduce the amount of insulin needed to maintain blood sugar. Some studies report that people who have diabetes can get better glucose control by taking chromium supplements.
Chromium and GTF are used in the treatment of both hypoglycemia and diabetes mellitus, two problems of blood sugar utilization and metabolism. Preventing chromium deficiency is the key here. The earlier treatment is begun, especially with potential diabetes, the more helpful it may be. Preformed GTF is not readily available, though formulas that contain all of its components seem to work better than chromium alone, and small amounts given daily have been shown to both increase glucose tolerance and decrease blood fats, both cholesterol and triglycerides, as well as to raise HDL. Chromium also does this and has been used along with niacin (also a part of GTF) in the treatment of high blood cholesterol. |
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Chromium can help prevent the following:
KEY | | May do some good | | | Likely to help | | | Highly recommended |
GLOSSARY
Adrenaline (Epinephrin, Epinephrine)
A hormone secreted by the adrenal medulla that is released into the bloodstream in response to physical or mental stress, as from fear or injury. It initiates many bodily responses, including the stimulation of heart action and an increase in blood pressure, metabolic rate, and blood glucose concentration.
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.
Carbohydrates (Carbohydrate)
The sugars and starches in food. Sugars are called simple carbohydrates and found in such foods as fruit and table sugar. Complex carbohydrates are composed of large numbers of sugar molecules joined together, and are found in grains, legumes, and vegetables like potatoes, squash, and corn.
Cholesterol
A waxy, fat-like substance manufactured in the liver and found in all tissues, it facilitates the transport and absorption of fatty acids. In foods, only animal products contain cholesterol. An excess of cholesterol in the bloodstream can contribute to the development of atherosclerosis.
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.
Chronic (Chronicity)
Usually referring to chronic illness: Illness extending over a long period of time.
Crave (Craving, Cravings)
To have a strong desire for; to feel the need for.
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.
Glucose
A sugar that is the simplest form of carbohydrate. It is commonly referred to as blood sugar. The body breaks down carbohydrates in foods into glucose, which serves as the primary fuel for the muscles and the brain.
Glucose Tolerance Factor (GTF)
A compound containing chromium that aids insulin in regulating blood sugar levels.
High-Density Lipoprotein (HDL)
Also known as "good" cholesterol, HDLs are large, dense, protein-fat particles that circulate in the blood picking up already used and unused cholesterol and taking them back to the liver as part of a recycling process. Higher levels of HDLs are associated with a lower risk of cardiovascular disease because the cholesterol is cleared more readily from the blood.
Hormones (Hormone)
Chemical substances secreted by a variety of body organs that are carried by the bloodstream and usually influence cells some distance from the source of production. Hormones signal certain enzymes to perform their functions and, in this way, regulate such body functions as blood sugar levels, insulin levels, the menstrual cycle, and growth. These can be prescription, over-the-counter, synthetic or natural agents. Examples include adrenal hormones such as corticosteroids and aldosterone; glucagon, growth hormone, insulin, testosterone, estrogens, progestins, progesterone, DHEA, melatonin, and thyroid hormones such as thyroxine and calcitonin.
Hypoglycemia
A condition characterized by an abnormally low blood glucose level. Severe hypoglycemia is rare and dangerous. It can be caused by medications such as insulin (diabetics are prone to hypoglycemia), severe physical exhaustion, and some illnesses.
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.
Kidneys (Kidney, Renal)
Bean-shaped organs, each about the size of a fist. They are located near the middle of the back, just below the rib cage. The kidneys are sophisticated reprocessing machines, each day handling about 50 gallons of blood to sift out about half a gallon of waste products and extra water. The waste and extra water become urine, which flows to the bladder through tubes called ureters. The actual filtering occurs in tiny units inside the kidneys called nephrons. Every kidney has about a million nephrons. In a nephron, a glomerulus -- which is a tiny blood vessel, or capillary -- intertwines with a tiny urine-collecting tube called a tubule. A complicated chemical exchange takes place, as waste materials and water leave your blood and enter your urinary system. The kidneys recycle chemicals such as sodium, phosphorus, and potassium and thus regulate their levels. Renal: Pertaining to the kidneys.
Lipid (Lipids)
Fat-soluble substances derived from animal or vegetable cells by nonpolar solvents (e.g. ether); the term can include the following types of materials: fatty acids, glycerides, phospholipids, alcohols and waxes.
Low-Density Lipoprotein (LDL)
Also known as "bad" cholesterol, LDLs are large, dense, protein-fat particles composed of a moderate proportion of protein and a high proportion of cholesterol. Higher levels of LDLs are associated with a greater risk of cardiovascular disease.
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.
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.
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.
Placebo (Placebos)
A pharmacologically inactive substance. Often used to compare clinical responses against the effects of pharmacologically active substances in experiments.
ppm
Parts Per Million. A measure of the concentration of a substance, usually in air or water.
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.
Serotonin
A phenolic amine neurotransmitter (C10H12N2O) that is a powerful vasoconstrictor and is found especially in the brain, blood serum and gastric membranes of mammals. Considered essential for relaxation, sleep, and concentration.
Serum
The cell-free fluid of the bloodstream. It appears in a test tube after the blood clots and is often used in expressions relating to the levels of certain compounds in the blood stream.
Spleen (Splenectomy)
The largest organ of the lymphatic system in the body, located between the stomach and the diaphragm (the muscle below the lungs which provides the motion for breathing). It destroys old red blood cells, produces lymphocytes and plasma cells, and stores blood. It also has other as yet unknown functions. A splenectomy is the surgical removal of the spleen.
Tablespoon (Tablespoons, tbsp)
Equivalent to 15cc (15ml).
Trace Element (Trace Elements, Trace Mineral, Trace Minerals)
A mineral or element that is essential, in small amounts, for good health. Nutritionists prefer to call minerals either minerals or trace minerals depending on the amount needed by the body, while analytical chemists prefer to call minerals 'trace elements'.
Triglyceride (Triglycerides)
The main form of fat found in foods and the human body. Containing three fatty acids and one unit of glycerol, triglycerides are stored in adipose cells in the body, which, when broken down, release fatty acids into the blood. Triglycerides are fat storage molecules and are the major lipid component of the diet.
Tryptophan
Essential amino acid. Natural relaxant and sleep aid due to its precursor role in serotonin (a neurotransmitter) synthesis. Along with tyrosine, it is used in the treatment of addictions.
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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