Chromium

The Basics

Chromium, a mineral trace element, is essential to nutrition and physiologic processes. It is involved in the metabolism of glucose, which is necessary for energy. Sometimes chromium is referred to as the glucose tolerant factor or GTF. This mineral maintains stable blood sugar levels by properly utilizing insulin. Insulin is important for the body to be able to metabolize carbohydrates, proteins, and fats.

Most people do not get an adequate amount of chromium from their diet. Fatigue, glucose intolerance, and feelings of anxiety are some symptoms indicating chromium deficiency. As a result, many people are/become hypoglycemic (higher than normal blood sugar, but not diabetes), diabetic (high blood sugar), hypoglycemic (low blood sugar), or pre-hypoglycemic. In addition, chromium levels are decreased as a result of physical injury, strenuous exercise, infection, and eating an excessive amount of sugar-laden foods.

People can be put at greater risk for developing heart disease due to low chromium levels. Chromium supplements have been shown to increase good cholesterol (HDL) and lower triglyceride and cholesterol levels in people with diabetes. There is also evidence that chromium may reduce fat, increase muscle tissue, and decrease the amount of calcium and hydroproline excreted in the urine of women - which is good news for women who suffer from osteoporosis.

Sources

Food sources include Brewer's yeast, cheese, whole grains, beer, molasses, and lean meat. Water that is not 'softened' (hard water) provides up to 70% of the daily requirement of chromium.

The best way to take chromium is in a form called chromium picolinate (or chromium polynicotinate). Picolinate is a natural amino acid metabolite that provides a gateway for chromium to enter cells to help the efficiency of insulin. Other available forms include chromium-enriched yeast, chromium chloride, and in multivitamin preparations. An average daily dose to prevent disease ranges between 100-mcg and 200-mcg per day. However, if taking other medications or supplements, first check with a medical professional.

Guidelines and Cautions

Although chromium from food sources is usually nontoxic, excessive chromium intake can cause dermatitis, gastrointestinal ulcers, and kidney/liver dysfunction. High amounts of chromium can affect the effectiveness of insulin. Always check with a medical professional first if planning to take chromium.