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What is chromium?
Chromium is a metallic element that humans require in very small amounts. It is used as a cofactor in processes that regulate blood sugar, and helps insulin transport glucose into cells, where it can be used for energy. Chromium also appears to be involved in the metabolism of carbohydrate, fat, and protein. Two forms are commonly available as supplements: glucose-tolerance factor (GTF) chromium and chromium picolinate.
Why is chromium necessary?
Chromium enhances the actions of insulin and is necessary for maintaining normal metabolism and storage of fats, proteins and carbohydrates, and inadequate intake of chromium has been linked to the development of glucose intolerance, a condition seen in type 2 diabetes. Chromium can also help raise HDL ("good") cholesterol levels, and may play a role in preventing heart disease.
What are the signs of a deficiency?
An estimated 25-50% of the U.S. population is mildly deficient in chromium, a greater incidence of deficiency than almost any other developed country. Very low soil levels of chromium and the loss of chromium from refined foods, especially sugar and flours, contribute to this. Dietary chromium has a low absorption rate, which decreases with age, so the elderly are especially at risk. Life threatening clinical deficiency may be rare, but deficiency is common.
Chromium deficiency can resemble diabetes, and even mild deficiencies of chromium can produce problems in blood sugar metabolism, and contribute to other symptoms such asanxiety or fatigue. Altered cholesterol metabolism, accelerated atherosclerosis, decreased growth in young people and delayed healing time after injuries or surgery can result from chromium deficiency.
How much, and what kind, does an adult need?
The National Institutes of Health (NIH) recommendation is that males 19-50 years old should get 35 mcg per day; men over 50, 30 mcg; females 19-50, 25 mcg; females over 50, 20 mcg; pregnant females over 19, 30 mcg; and lactating females over 18, 45 mcg. Dr. Weil recommends 200 mcg a day as part of a multi-vitamin multi-mineral, and recommends 1000 mcg of GTF chromium a day for those with type 2 diabetes
How much does a child need?
According to the NIH, infants 0 to 6 months should get .2 mcg per day; 7-12 months, 5.5 mcg; children 1-3 years, 11 mcg; 4-8 years, 15 mcg; males 9-13, 25 mcg; females 9-13, 21 mcg; males 14-18, 35 mcg; females 14-18, 25 mcg; pregnant females 14-18, 29 mcg; and lactating females 14-18, 44 mcg.
How do you get enough chromium from foods?
Brewer's yeast, broccoli, grape juice, meat and whole-grain products are all good sources. Some fruits, vegetables, and spices also provide chromium - Romaine lettuce, raw onions and ripe tomatoes are all excellent sources.
Are there any risks associated with too much chromium?
Researchers have not found any toxic effects that result from taking high doses of chromium.
Are there any other special considerations?
Diabetics taking chromium should do so only under physician's supervision.
The following medications can alter stomach acidity and may reduce chromium absorption or increase excretion of chromium:
- Antacids
- Corticosteroids
- H2 blockers
- Proton-pump inhibitors
The following, when taken with chromium, may be metabolized more slowly or quickly, or may change the absorption rate of chromium:
- Vitamin C
- Niacin
- Beta-blockers (such as atenolol or propanolol)
- Corticosteroids
- Insulin
- Nicotinic acid
- Nonsteroidal anti-inflammatory drugs (NSAIDS)
- Prostaglandin inhibitors (such as ibuprofen, indomethacin, naproxen, piroxicam, and aspirin)
Find out which vitamins and minerals you need - get your free personalized recommendation from
Dr. Weil's Vitamin Advisor.
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