Chromium is a trace mineral that assists with burning carbohydrates and fat. It helps provide blood sugar to cells and may increase sensitivity to insulin, potentially helping to curb cravings for sweets and carbohydrates. Because of the role it plays in the metabolism, chromium is commonly added to natural weight-loss products. Chromium is naturally found in foods like yeast, mushrooms, prunes, and broccoli. It is sometimes added to drinking water.
Chromium is a very useful chemical element. Atomic symbol of chromium is Cr and its atomic number is 24. This element was discovered in 1797, by French pharmacist and chemist Louis Nicolas Vauquelin. He discovered chromium in the mineral crocoite (lead chromate). Chromium has derived its name from Greek word 'Chroma' which means color. Such a name has been given to the element because the chromium compounds are found in various colors. Chromium is obtained from its ore, called chromite. This ore is mainly available in countries like Iran, Turkey, New Zealand, Zimbabwe, Russia, Finland etc. Chromium can be produced on a large scale by reduction of chromium oxide with aluminum.
The distinct feature of all chromium compounds is that all are colored. Sodium dichromate, potassium dichromate, potassium and chrome alums are some of the most useful compounds of chromium. Both the dichromates are used in quantitative analysis as oxidizing agents. In leather industry, they help in the tanning process. Lead chromate has a high value as a pigment. In textile industry, chromium compounds acts as mordants and facilitate in the dyeing process. Some other industries like aircraft manufacturing use chromium for the purpose of anodizing aluminum. Chromium is required in human body in trace amount for sugar and lipid metabolism. Inadequate amount of chromium in the body can lead to an illness called chromium deficiency.
Chromium is a toxic substance and also possess carcinogenic properties. So it should be handled carefully with proper safety measures. In case any chromium production unit is abandoned, proper clean up of the site is necessary to prevent environment pollution.
Chromium works with insulin to improve the transportation of glucose out of the blood and into the cell. This function improves health in many ways, including:
Decreasing blood sugar - Chromium may help to reduce the amount of sugar circulating in your blood, decreasing your risk of diabetes and metabolic syndrome.
Decreasing LDL - Chromium may help to reduce the amount of bad cholesterol circulating in your blood.
Increasing HDL - Chromium may help to raise the amount of good cholesterol circulating in your blood.
Decreasing blood pressure - Chromium may help to reduce your blood pressure.
Decreasing the risk of heart disease and stroke - Chromium may help to reduce your risk of getting heart disease, having a heart attack, or having a stroke by raising your HDL and reducing your LDL and blood pressure.
Decreasing body fat - Chromium may improve your body's insulin sensitivity, helping to reduce body fat.
Increasing lean body mass - Chromium may improve your body's insulin sensitivity, helping to increase muscle mass.
Claims have been made that because chromium may reduce the risk of insulin resistance, it might also help to prevent type 2 diabetes. This would be a significant benefit considering the growing statistics of people with this disease. Researchers have studied the effects of chromium supplements for type 2 diabetes for many years. While some clinical studies have found no benefit, other clinical studies have reported that chromium supplements may reduce blood sugar levels as well as the amount of insulin people with diabetes need.
The Food and Drug Administration (FDA) released a supportive yet highly qualified statement regarding this, stating a relationship between chromium and insulin resistance may be present but is still "uncertain."
Dr. William Cefalu of Pennington BioMedical Research Center at Louisiana State University conducted the chromium test for the FDA. Regarding diabetes and chromium, Dr. Cefalu has been quoted as saying:
"Emerging research suggests that 200-1,000 mcg of chromium as chromium picolinate may play an important role in carbohydrate metabolism. FDA's ruling acknowledges the importance of preventative nutrition therapies in the prevention of this lifestyle disease."
In one double-blind, placebo-controlled 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 double-blind, placebo-controlled 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.
Because of the effect of chromium on blood sugar, it is best to consult with a doctor before taking this supplement. This is especially true of diabetics and others whom must monitor blood sugar levels, as chromium can cause blood sugar levels to fall. This may impact insulin injections or other medical care.
Chromium might improve the mood of people with mild depression who are not responding fully to certain prescription medications for depression.
Chromium is often advertised as a weight-loss aid and a way to improve lean muscle and reduce body fat. Taking chromium picolinate by mouth for 2 to 3 months might produce a small weight loss of about 1.1 kg. But not all studies have found this benefit.
Low chromium levels in toenails seem to be linked with a higher risk of having a heart attack. Researchers reasoned that giving chromium supplements might lower that risk. But so far, there is no reliable research showing that chromium supplements can prevent a heart attack.
Animal studies suggest that chromium may help lower blood pressure. But so far it has not been tested in people, so researchers don' t know if it would work.
Clinical studies about whether chromium can lower cholesterol have been mixed. Some suggest that chromium may lower LDL or 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 or good cholesterol levels.
Research so far suggests chromium supplements might improve sugar and fat metabolism problems in people with Turner's syndrome.
Chromium is used in the production of stainless steel. It helps to harden the steel, make it corrosion resistant and prevent its discoloration. Apart from steel, it is also used for making many other useful alloys. It is also used in electroplating of metals which gives a hard, beautiful surface to the metals and prevent them from corrosion. Chromium acts as a catalyst in various chemical reactions. When added to glass, it adds an emerald green color to glass. Owing to the stable crystalline structure and corrosion resistant characteristics, chromite is used for the formation of bricks and shapes in the refractory industry.
Chromium is used for improving blood sugar control in people with prediabetes, type 1 and type 2 diabetes, and high blood sugar due to taking steroids. It is also used for depression, polycystic ovary syndrome (PCOS), lowering "bad" cholesterol, and raising "good" cholesterol in people taking heartmedications called beta blockers. Some people try chromium for body conditioning including weight loss, increasing muscle, and decreasing body fat. Chromium is also used to improve exercise performance and to increase energy.
Chromium deficiency can be described as a condition where there is insufficiency of this mineral in our body.
During digestion, the intestinal tract absorbs hardly two to three percent of the total amount of chromium present in the food. The chromium is then stored in the liver, spleen, bones and tissues. The quantity of stored chromium may decrease due to loss of large amount of chromium from the body. Consumption of simple sugars in large quantity can be responsible for higher amount of chromium excretion from the body. Physical trauma, some kind of infection, pregnancy, and breastfeeding can lead to loss of chromium.
Certain health problems can also trigger deficiency in chromium storage of the body. Impaired glucose intolerance is a condition where the blood sugar level is higher than normal but lower than diabetic condition. Triglycerides and serum cholesterol are two such fatty substances that are partly produced by our body and partly derived from foods. If the levels of any of these fats increase in the body, it may give rise to chromium deficiency.
Breastfeeding infants may get it if their mothers do not take additional chromium supplements. Malnourished children may suffer from deficiency of chromium. With aging, the chromium storage capacity of the body often decreases and hence low level of chromium is found in elderly people. Hospitalized patients who are in intravenous feeding for a long period of time may develop chromium deficiency.
Some of the most easily identifiable symptoms of chromium deficiency have been listed below:
Hypoglycemia or low blood sugar level
Diabetes symptoms
Coronary blood vessel disease
Peripheral neuropathy or damage in the nerve
High levels of blood cholesterol
Anxiety
Depression
Fatigue or general weakness
Slow growth rate in children
Infertility
Decrease in sperm count
Obesity
Those who are suffering from chromium deficiency can get the required amount of the mineral from various dietary sources. Foods containing chromium include broccoli, green beans, corn oil, whole grains, potatoes, orange juice, etc. It can be obtained from brewer's yeast, beef, turkey, processed ham as well. These foods should be accompanied by supplements of vitamin C and niacin (a form of vitamin B) to improve the absorption of the chromium in the body. Chromium supplements are also available in various forms that can be used to cure chromium deficiency. Some common forms of chromium supplements are chromium picolinate, chromium chloride, chromium nicotinate, etc. Some multiple ingredient liquid supplements are also available that provide not just chromium but also other required. Learn more on chromium picolinate dosage.
When a person is suffering from chromium deficiency, then the total time required by insulin for removing glucose from the blood becomes double. Thus, we can say that chromium deficiency can be quite harmful for our health and hence should not be ignored. Refined sugars and starch often strip off the chromium from the food sources. For this reason, they should be avoided in order to prevent any further decrease in chromium level.
Food sources of chromium include brewer's yeast, lean meats (especially processed meats), cheeses, pork kidney, whole-grain breads and cereals, molasses, spices, and some bran cereals.
Brewer's yeast, particularly yeast grown in chromium-rich soil, is a rich dietary source of chromium, as are organ meats, mushroom, oatmeal, prunes, nuts, asparagus, and whole grains and cereals. Vegetables, fruits, and most refined and processed foods, except for processed meats, have low amounts of chromium.
Chromium is widely distributed in the food supply, but most foods provide only small amounts (less than 2 micrograms [mcg] per serving). Meat and whole-grain products, as well as some fruits, vegetables, and spices are relatively good sources. In contrast, foods high in simple sugars (like sucrose and fructose) are low in chromium.
Dietary intakes of chromium cannot be reliably determined because the content of the mineral in foods is substantially affected by agricultural and manufacturing processes and perhaps by contamination with chromium when the foods are analyzed. Therefore, databases generally, provide approximate values of chromium in foods that should only serve as a guide.
|
Food |
Chromium (mcg) |
|
Broccoli, ½ cup |
11 |
|
Grape juice, 1 cup |
8 |
|
English muffin, whole wheat, 1 |
4 |
|
Potatoes, mashed, 1 cup |
3 |
|
Garlic, dried, 1 teaspoon |
3 |
|
Basil, dried, 1 tablespoon |
2 |
|
Beef cubes, 3 ounces |
2 |
|
Orange juice, 1 cup |
2 |
|
Turkey breast, 3 ounces |
2 |
|
Whole wheat bread, 2 slices |
2 |
|
Red wine, 5 ounces |
1–13 |
|
Apple, unpeeled, 1 medium |
1 |
|
Banana, 1 medium |
1 |
|
Green beans, ½ cup |
1 |
Chromium is available as different types of salts, the picolinate form being one. Other types are chromium polynicotinate and chromium chlorine, though the latter is not recommended because it has a low rate of absorption. Chromium picolinate is most commonly found in herbal products because it is the most absorbent type of chromium, with chromium polynicotinate also commonly used.
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 - 6 months: 0.2 mcg (micrograms) daily
For infants 7 - 12 months: 5.5 mcg daily
For children 1 - 3 years: 11 mcg daily
For children 4 - 8 years: 15 mcg daily
For boys 9 - 13 years: 25 mcg daily
For girls 9 - 13 years: 21 mcg daily
For boys 14 - 18 years: 35 mcg daily
For girls 14 - 18 years: 24 mcg daily
For pregnant women 14 - 18 years: 29 mcg daily
For breastfeeding women 14 - 18 years: 44 mcg daily
Adult
For adult men 19 - 50 years: 35 mcg daily
For adult men 51 years and older: 30 mcg daily
For adult women 19 - 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 - 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. Don' t give chromium supplements to a child.
The following doses have
been studied in scientific research:
BY MOUTH:
For type 2 diabetes:
200-1000 mcg daily in divided doses.
A specific combination product providing chromium 600 mcg plus biotin 2 mg daily (Diachrome, Nutrition 21) has also been used.
Chromium is available in various types of supplements. Chromium picolinate is the most popular chromium supplement as it is easily absorbed by the body. Other supplements include chromium polynicotinate and chromium chloride. Chromium chloride side effects are yet unknown. Given below are the chromium side effects for the two most popular forms, chromium picolinate and chromium polynicotinate.
Chromium picolinate is usually tolerated efficiently by the body, without any side effects. However, this is the case only when the intake is in lower doses. Higher doses of chromium picolinate is capable of inducing some serious side effects. The most important side effect of chromium picolinate is its ability to interfere with the normal sleep pattern of the individual. It causes insomnia or irregular sleeping. Headaches, vomiting are some other common chromium side effects. In some people, it may be a reason of diarrhea or irritability. Rarely, chromium may cause certain serious side effects which must be reported to the doctor as early as possible. These chromium picolinate side effects are as follows:
Traces of blood in the stool or vomiting blood
Difficulty in clear thinking or concentrating
Symptoms of kidney damage such as increased or decreased urine production (independent of the fluid intake)
Signs of anemia
Signs of liver damage such as dark urine or symptoms of jaundice
Upper right abdominal pain
Seizures or convulsions
Allergic reactions such as rash, hives, itching, swelling of the mouth or throat, wheezing, or difficulty in breathing
Chromium polynicotinate maintains the blood sugar levels in the body. It is also helpful in synthesis of cholesterol, fat as well as metabolism of sugar. Ideally, one should consume about 50mcg to 200mcg of chromium polynicotinate to avoid any side effects. Chromium polynicotinate has less number of side effects as compared to chromium picolinate. The reason is rate of assimilation of chromium polynicotinate is much better than that of chromium picolinate. When the intake exceeds the prescribed limits, then chromium polynicotinate may induce mild gastrointestinal problems in the individual. Chromium polynicotinate is often an ingredient of many multivitamin supplements. Therefore it is necessary to read the labels carefully to regulate the amount of chromium in your body.
Chromium side effects are mainly due to overconsumption of chromium supplements. The more serious side effects of chromium include damage to DNA and increased chances of cancer. However, there is not enough medical evidence to show that chromium is responsible for these disorders. The potential of chromium to induce side effects cannot be known beforehand. Therefore, there is no way your medical practitioner can warn you against the hazards of chromium. The side effects will only become evident once you start consuming chromium supplements.
Fortunately, some people can continue these supplements without experiencing any of the above mentioned chromium side effects. In any case, it is always better to consult you doctor before going for chromium supplements.
Chromium is LIKELY SAFE for most adults when used appropriately for 6 months or less. Chromium is POSSIBLY SAFE for most people when used for longer periods of time. Some people experience side effects such as skin irritation, headaches, dizziness, nausea, mood changes and impaired thinking, judgment, and coordination. High doses have been linked to more serious side effects including blood disorders, liver or kidney damage, and other problems. It is not known for sure if chromium is the actual cause of these side effects.
Pregnancy and
breast-feeding: Chromium is LIKELY SAFE during pregnancy
and breast-feeding when taken by mouth in amounts that are equal to
or less than "adequate intake" (AI) levels. However, women
should not take chromium supplements during pregnancy or
breast-feeding unless advised to do so by their healthcare
provider.
Kidney problems: There are at least three
reports of kidney damage in patients who took chromium picolinate.
Don't take chromium supplements, if you already have kidney
problems.
Liver disease: There are three reports of
liver damage in patients who took chromium picolinate. Don't take
chromium supplements, if you already have liver disease.
Diabetes:
Chromium might lower blood sugar levels too much if taken along with
diabetes medications. If you have diabetes, use chromium products
cautiously and monitor blood glucose levels closely. Dose adjustments
to diabetes medications might be necessary.
Chromate/leather
contact allergy: Chromium supplements can cause allergic
reactions in people with chromate or leather contact allergy.
Symptoms include redness, swelling, and scaling of the
skin.
Behavioral or psychiatric conditions such as
depression, anxiety, or schizophrenia: Chromium might affect
brain chemistry and might make behavioral or psychiatric conditions
worse. If you have one of these conditions, be careful when using
chromium supplements. Pay attention to any changes in how you feel.
Chromium is found in two forms, namely chromium (III), also known as trivalent chromium and chromium (VI), known as hexavalent chromium. Chromium (III) can be found in various foods such as sweet potato, brewer's yeast, corn, whole grains, beef, liver, poultry, turkey, liver, oysters, shellfish and certain vegetables and fruit, such as spinach, garlic, broccoli, lettuce, tomatoes, mushrooms, apple, banana and orange. Eating foods containing chromium (III) is necessary to keep the body healthy. However, chromium (VI), which does not occur naturally but is generated due to industrial pollution, is toxic and can have many harmful effects on the human body. Below are the symptoms and effects, that chromium toxicity can produce in a person.
It is mostly industrial workers who suffer from a toxicity of chromium. Chromium (VI) can enter the body of the workers if they are involved in tasks such as production of chemicals like chromic acid, chrome electroplating, welding chrome alloys, welding stainless steel and applying paints which contain chromate. Here are the harmful effects of toxicity of chromium.
Some of the commonly observed chromium toxicity side effects are irritation in the nose, bleeding from the nose, running nose and sometimes even ulcers or holes may develop in the nasal septum.
The affected person might experience an upset stomach or sometimes stomach ulcers can develop too.
If the skin comes in contact with some chromium (VI) compounds, it can lead to skin ulcers. Skin allergies can develop in some people leading to skin rashes, redness, itching and swelling in the affected area.
Chromium toxicity can cause respiratory problems such as difficulty in breathing and coughing and may lead to bronchitis or asthma.
If a person ingests a huge amount of hexavalent chromium, it can lead to severe toxicity of chromium in him, causing life-threatening health conditions and diseases such as kidney damage, convulsions, liver damage, and in some cases even death.
According to several studies conducted on animals, it was concluded that exposure to chromium (VI) can increase the incidence of lung cancer. Renowned organizations such as World health Organization (WHO) and Department of Health and Human Services (DHHS) have recognized that chromium (VI) can cause cancer and hence is a human carcinogen.
As can be seen from above, toxicity of chromium, can produce many harmful effects in the body. And, to make things worse, there has still been no proven or effective treatment or remedy devised to cure chromium toxicity. The treatment mostly entails removing the person from any further chromium exposure and giving the body time to naturally clear itself of the hazardous metal. In case the chromium toxicity is severe, there is nothing much that can be done to cure a person. So, taking certain precautions, such as wearing proper clothing and using appropriate equipment while working in proximity to chromium (VI) is the only solution to save oneself from chromium toxicity.
The following reviews have been selected:
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anon70352
i am a diabetic patient for three years now. The last time i had blood chem (FBS) done, my blood sugar level fell to 4.43 from 9.28 after taking chromium (CMD product.
If Chromium is a trace mineral that assists with burning carbohydrates and fat, helps provide blood sugar to cells and may increase sensitivity to insulin and potentially help to curb cravings for sweets and carbohydrates, could a patient like me continue taking this instead of medicines prescribed by doctor?
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Reason for taking: Weight loss
Reviewer: paf, 45-54 Female, 1/18/2012 10:00:48 AM
Comment:
I have type 2 diabetes. I also need to lose about 25 lbs. I've taken Chromium before with success on weightloss. I started taking this again and in the first week, I lost 3lbs! For the person with upset stomach, Chromium flushes the excess sugars out of your body, that's why you may have lose stools. Also, for diabetics, you know you should watch your carbs. But overall, this product is working for me. Using the chromium,losing 3lbs in one week, along with watching the carbs, is a healthy safe road to weight loss.
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Reason for taking: Weight loss
Reviewer: diharvey, Female, 1/14/2012 2:48:26 PM
Comment:
I started taking 400 mcg 7 months ago along with a prescription diet pill. To date I have lost 25 lbs. I have stopped taking the diet pill but plan to continue taking the chromium a while longer until I lose the rest of the extra pounds I need to take off.
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5 of 5 people found the following review helpful:
5.0 out of 5 stars More energy, just feel better, September 5, 2011
By
Granny9
The guy at the health food store recommended this for energy, metabolism, and well being. Maybe it's all in my head but I can tell if I run out.
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2 of 2 people found the following review helpful:
5.0 out of 5 stars Good stuff., November 5, 2011
By
For You "Mathias" (Mortensen)
Good stuff. Chromium picolinate assists in regulating blood sugar. I take this supplement daily and can see improvement in more lean mass. Not drastic but considerable improvement.
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7 of 12 people found the following review helpful:
5.0 out of 5 stars Helps burn fat, August 21, 2010
By
John G. Svinos "Harleydude"
I like to take a table of Chromium Picolinate before exercising. I think it helps me lose more weight than with exercise alone.
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9 of 22 people found the following review helpful:
5.0 out of 5 stars Chromium Removes Brown Spots on Hands, January 30, 2010
By
Nancy D. Kurtik "Feelin' Fine!" (Las Vegas, NV)
This is a natural mineral that the medical community will not tell you about. Just like Chromium is a rust inhibitor to stop rust damage, it will stop the same effect on your skin and prevent or delay, skin cancers of all kinds.
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7 of 11 people found the following review helpful:
5.0 out of 5 stars Great, quality supplement, July 10, 2009
By
A. Creek (Provo, UT)
This is a wonderful supplement that helps me with energy and metabolism. I feel much better when I take it!
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6 of 7 people found the following review helpful:
5.0 out of 5 stars Wonderful Product, December 2, 2010
By
Laura Sadler
This product is a terrific find! I have difficulty with blood sugar and fatigue. This supplement helps my body absorb and use protein more effectively. That helps my blood sugar stay more constant and keeps me from feeling the fatigue as a result of the low blood sugar. I recommend this to everyone!
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Reason for taking: Diabetes
Reviewer: 45-54 Female, 5/10/2011 8:47:14 PM
Comment:
I STARTED TAKING IT FOR CHOCALATE CRAVINGS 15 YEARS AGO.WOW IT WORKED.I FOUND I HAD LOWER A1C LEVELS.MORE ENERGY.LOST WEIGHT OVER A YEAR AN AHALF.THE LAST 3MONTHS OF THAT I HAD SEVERE JOINT PAIN.THE DR THOUGHT MAYBE RA.TESTS SAID NO.I NEVER THOUGHT ABOUT THE CHROMIUM PICOLINATE WAS THE PROBLEM.BUT I RAN OUT OF THE CHROMIUM.2WKS NO CHROMIUM P.ONE DAY REALIZED NO PAIN IN MY HANDS IN FACT NO PAIN ANYWHERE.I STARTED BACK TAKING IT PAIN RETURNED.ONE OTHER THING.MY HEAVY BLEEDING DURING MENSTRATION STOPPED.A MALE FRIEND,DIABETIC/INSULINE DEPENDENT,TRIED IT AND HE ENDED UP HAVING A BAD INSULIN OVERDOSE
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Reason for taking: Diabetes
Reviewer: Agee, 35-44 Female, 3/7/2011 1:34:22 PM
Comment:
I have been taking this product for a little while now and I find it very useful because I do have high sugars from time to time but I have notices that I don't have those high sweet cravings when I take this product Chromium. Before i started taking this product I had very high and I mean very high sweet cravings and now taking this product I proud to say they have just vanished into thin air really. I take insulin both kind of insulins and also might I add that my pancreas produces NO INSULIN at all but chromium works on my high craving foods so I like that I take 2 a day with other vitamins as well just started taking the grape seed extract too suppose to help in diabetics as well we will see.
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Reason for taking: Diabetes
Reviewer: Magesse, 55-64 Female, 8/20/2009 11:43:46 AM
Comment:
I've been using chromium picolinate for years to help manage my blood sugar. I've noticed that if I run out of chromium, the effect on my blood sugar is the same as if I ran out of a prescription diabetes drug. The increase in my blood sugar is immediate and noticeable. The lady who said it made her jittery might not have read the part about being careful about drinking too much caffeine with it as it can enhance the effect of the caffeine. It doesn't bother me to have a cup of coffee or tea, but I'm not one of those 2 pots a day coffee drinkers. I highly recommend that you try chromium to help regulate your blood sugar. I take 800 mg twice a day - an amount I read long ago in a book about diabetes. I'm a believer.
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