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Chromium

The main function of chromium is to modulate blood-glucose levels. It does this by increasing the efficiency of insulin -- the body's primary glucose-regulating hormone. In addition, studies have shown that chromium helps maintain healthy blood cholesterol levels and assists in protein metabolism.

 

Keep it fresh

A balanced diet of whole foods and natural foods provides all of the minerals required for optimal body function. But recent studies suggest that up to 80% of the chromium in food is removed during processing. For this reason some people are receiving less than the recommended daily amount of chromium. The best solution is not supplements, but rather a return to fresh, minimally processed foods.

 

If you decide to use supplements, follow the guidelines below.

Older adults
As we age, insulin efficiency drops. This may be due to decreased insulin production, decreased sensitivity of cells to insulin, or even a reduction in cell insulin receptors. Whatever the reason, at least one study showed that chromium supplements enhanced blood sugar control in older adults.

Athletes
Athletes may be at special risk for chromium deficiency. Like most minerals and trace elements, chromium is excreted in sweat and urine in greater amounts following intense training. Also, high carbohydrate diets, a common practice among athletes, reduces chromium stores in the body.

 

Be careful not to overdose!

In large doses, chromium may lead to severe side effects. The side effects depend on the type of chromium supplement used.

Users of brewer's yeast chromium supplements may experience severe flatulence or allergic reactions.

Users of chromium picolinate supplements may develop chromosome damage, although the study reporting this harmful effect used extremely high doses.

Chromium polynicotinate has not been linked with any side effects to date. 

The estimated safe and adequate intake of chromium is between 50 and 200 micrograms per day.

 

NOTE: The research to date is inconclusive, and more research is needed before the absolute safety of chromium supplementation can be confirmed.

Read labels carefully to be sure you are not taking dangerously high doses.