Chromium Supplements

Benefits of Chromium

Since the 1960’s Chromium has been of great interest for its possible connection to help various health conditions. Their have been a number of studies and research done on Chromium supplementation that have shown to help treat diabetes, promote weight loss, lower blood lipid levels, and improve body composition.

In one study three hospitalized patients being fed intravenously (through an IV line) showed signs of diabetes. When 150-250mcg of Chromium was added to their feeding solution, their diabetic symptoms corrected. Chromium is now routinely added to IV solution feedings.

A very interesting recent study found that Chromium helped with satiety (feeling full). The study indicate that Chromium supplementation led to reduced cravings for fats and sugars. Researchers suggested this may be useful in helping reducing people who have addictive cravings for fatty foods and sugars.

Another study done on Chromium suggested that Chromium may also provide antidepressant effects. A study done on a number of people showed that patients who received Chromium supplementation experienced significant improvements in their depression when compared to people taking the placebo.

What is Chromium?

Chromium is a mineral that humans need in trace amounts to help enhance the action of insulin. Insulin is a critical hormone that metabolizes and stores carbohydrates, proteins, and fats. The molecular formula of Chromium is Cr(C₆H₄NO₂)_3. The chemical compound is derived from Chromium (III) and Picolinic acid.

Chromium is often sold as a nutritional supplement to prevent or treat chromium deficiency. Chromium deficiency is not all that common among healthy people because of the small amounts needed by the body and because it can be found in several types of food.

Foods Containing Chromium

Chromium is found in a wide variety of food, but most foods only contain less than 2 micrograms per serving. Whole grain products, meats, fruits, vegetables, and certain spices are usually good sources of Chromium. On the other hand, foods high in simple sugars such as sucrose and fructose are very low in Chromium.

It is difficult to to determine exact amounts of Chromium in foods because amounts can be substantially affected by the agriculture and manufacturing process. Because of this, approximate values of Chromium in foods should only serve as an approximate value and not an exact value.

• Broccoli 1/2  cup  (11mcg)
• Grape Juice 1 cup (8mcg)
• Whole wheat English muffin 1 (4mcg)
• Potatoes 1 cup (3mcg)
• Garlic 1teaspoon (3mcg)
• Red Wine 5 ounces (1mcg-13mcg)
• Orange Juice 1 cup (2mcg)
• Turkey Breast 3 ounces (2mcg)
• Basil 1tablespoon (2mcg)

Recommended Intakes of Chromium

Determined by the National Academy of Sciences, recommended daily intake of Chromium for adult males are between 30 to 35 mcg per day. For Females 20-25mcg of Chromium per day is recommended. For pregnant women 30mcg is recommended and for lactating women 45mcg per day should be taken.

What Affects Your Chromium Levels?

The intestinal tract absorbs very little of the Chromium a person consumes. Only about 0.4%-2.5% of the Chromium you intake will be absorbed into your body. To help enhance your Chromium absorption taking Vitamin C and Vitamin B (niacin) will help in your absorption of this mineral.

Reduction in Chromium absorption can be caused by a number of conditions. People who have diets high in simple sugars will cause an increase of Chromium excretion  in the urine. Infections, extreme exercise, pregnancy, lactation, and stressful states will increase Chromium losses.

Who May Need Chromium Supplementation?

Chromium concentration levels from blood and hair samples have shown to be deficient in older people. These lower levels of Chromium have led researchers to suggest that older people are more vulnerable to chromium deficiencies than younger adults. This may also explain why certain diseases are also more prevalent in older people. With Chromium deficiency people are more likely to have higher levels of blood sugar and have stronger cravings for fatty foods.

Supplemental Sources of Chromium

Chromium is often sold as a single ingredient or as a combination of other ingredients. Supplement companies typically have their supplements containing 50-200mcg of Chromium.

Supplemental Chromium is available as Chromium chloride, Chromium nicotinate, Chromium picolinate, Chromium Polynicotinate, High-Chromium yeast, and Chromium citrate.

Chromium Picolinate also known as Chromax is said to be the best source of Chromium for absorption and to help with weight loss. Studies have shown that taking Chromium Picolinate can reduce calorie intake and food consumption by 24% to 25%.

Are There Health Risks Related to Chromium?

The estimated safe and adequate daily dietary intake of Chromium for adults ranges from 50-200mcg per day. Few serious adverse effects have been linked to high intakes of Chromium. Because of the few adverse effects linked to Chromium the Institute of Medicine has not established an Upper Intake Level for this mineral.

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