Medically CitedOverview
When it comes to essential micronutrients, chromium is not often discussed, yet it serves an important function in metabolic health, blood sugar balance, and energy production. In addition, many people swear by its hunger-curbing and fat-burning benefits, and science supports its potential weight loss benefits.
Our bodies require trace amounts of this mineral, but we do not produce it naturally, so we have to derive it from chromium foods like mussels, oysters, green beans, and broccoli. This nutrient is also available as a chromium supplement in capsule or tablet form or incorporated into natural weight loss or health products as an ingredient.
Should you be supplementing with chromium and adding more foods rich in this mineral into your diet? Read on as we explore the properties and benefits of chromium and answer all of your questions about this significant mineral.
What is Chromium?
Chromium is a chemical element and an essential trace mineral required by the body in small amounts. It comes in two forms, and the type that is safe for the body and included in food and supplements is trivalent chromium. On the other hand, hexavalent chromium is a toxic form of the mineral that is a by-product of pollution.
This nutrient is best known for its role in energy production and metabolism. Board-certified registered dietician Kristi King, RD, explains, “Basically, you need chromium to properly convert the food you eat into energy[1].”
This mineral helps metabolize carbohydrates, fats, and proteins and convert glucose into energy, and it also improves insulin utilization and sensitivity to balance blood sugar. In addition, it helps increase fat burning and reduce hunger and cravings for potential weight loss benefits.
Chromium also offers other wellness advantages, like supporting brain, heart, and bone health and helping to boost muscle mass. Let’s look into each of the chromium health benefits in detail and see what the research has to say.
Health Benefits of Chromium
Chromium may be less known than other essential nutrients, but has some key functions in the body and advantages to health. These are some of the top chromium benefits:
Supports Energy Production and Metabolism
Chromium helps metabolize carbohydrates, fats, and proteins in the body, and it is also involved in transporting glucose to the cells and improving insulin utilization. This mineral is central to energy production, and it helps keep your blood sugar levels in balance.
A scientific review published in Diabetes Education cited the benefits of chromium in improving insulin resistance and decreasing the risk of type 2 diabetes and cardiovascular disease[2].
Supports Weight Management
Some evidence points towards the potential benefits of chromium for weight loss, as it helps balance blood sugar levels to decrease cravings and may positively impact lipid levels.
Chromium is often included as an ingredient in weight loss supplements like Slimsure. Research shows its ability to help suppress appetite and regulate food intake [3], and it may also stimulate the metabolism to speed up fat burning.
A systematic research review and meta-analysis published in Clinical Obesity found some support for the weight loss and improved body composition benefits of chromium supplementation[4].
Supports Heart Health
By helping to regulate blood sugar levels, chromium may also support heart health, and there’s some evidence that it could decrease the risk of cardiovascular disease. Due to its role in metabolizing fats, this vital mineral may also lower bad LDL cholesterol and increase good HDL cholesterol to optimize balance.
A study of healthy volunteers published in the West Journal of Medicine concluded that daily chromium picolinate supplements helped lower blood lipid levels[5].
Supports Brain Health
Chromium is central to metabolism and insulin release, which may have beneficial effects on brain health. Evidence shows that this mineral helps improve the synthesis of neurotransmitters like serotonin, dopamine, and norepinephrine, which could enhance cognitive functions like memory and mood and potentially lower the risk of neurodegenerative conditions.
A 12-week study of older adults at risk for neurodegeneration published in Nutritional Neuroscience concluded that chromium supplements helped enhance cerebral function[6].
Supports Bone and Muscle Health
Chromium may increase lean muscle mass according to some evidence, and it also helps support bone strength and health. This mineral helps prevent breakdown and loss, and it boosts collagen production to build and strengthen the bones.
A study of diabetic rats published in Molecules concluded that chromium supplementation helped regulate bone metabolism and prevent bone loss[7].
Sources of Chromium
The best way to derive this mineral is by including chromium foods in your diet, and if you want to boost your intake you can also purchase supplements in capsule or tablet form.
Supplements may include one of several forms of chromium, including nicotinate, polynicotinate, chloride, and histidinate, but the most common is chromium picolinate. All are similarly bioavailable, so there is little distinction.
What foods contain chromium? These are some of the best choices:
- Brewer’s yeast
- Mussels
- Oysters
- Brown shrimp
- Fish and shellfish
- Whole grains
- Broccoli
- Green beans
- Grape juice
- Lean beef
- Chicken
- Turkey
- Eggs
Dosage Recommendations
How much chromium should you be taking in daily? Ideal levels vary depending on age, gender, and pregnancy status. According to the National Institutes of Health (8), these are the recommended daily values:
- Women 19-50 years – 25 mcg
- Men 19- 50 years – 35 mcg
- Pregnant women 19-50 years – 30 mcg
- Lactating women 19-50 years – 45 mcg
- Men 51 + years – 30 mcg
- Women 51 + years – 20 mcg
Side Effects and Safety
Chromium side effects from foods or supplements are uncommon, but taking too much could cause stomach upset. An excess of chromium over time may lead to liver, kidney, or nerve damage in rare cases, or may impact blood sugar levels.
A chromium deficiency is rare, as there is enough of this mineral in foods to fulfill the requirement if you follow a balanced diet. Some of the symptoms that may indicate too low levels of chromium may include:
- Poor coordination
- Weight loss
- Insulin intolerance
- Confusion
- Increased diabetes risk
If you think you may have a chromium deficiency, consult with a healthcare practitioner immediately to have your levels tested and discuss possible supplementation.
FAQs About Chromium
Q: Where can I buy chromium supplements?
A: Chromium supplements are widely available, mostly in capsule or powder form, from numerous pharmacies, grocery stores, health food shops, and other retailers, as well as from many online sites.
Q: Who should not take chromium?
A: Chromium supplements are not suitable for people who are pregnant, have anemia, or suffer from a liver or kidney condition. In addition, there are possible interactions with common medications like insulin and metformin. Before adding a supplement to your regimen, consult a healthcare practitioner for approval and dosage recommendations.
Q: Which food is highest in chromium?
A: You can find the most chromium in food sources like Brewer’s yeast and mussels, but there are many other choices including oysters, green beans, broccoli, lean beef, whole grains, grape juice, and sunflower seeds.
Q: What does chromium do to the human body?
A: Chromium is an essential trace mineral that is important in metabolizing carbohydrates, fat, and protein and converting glucose into energy. It helps improve insulin sensitivity and utilization and balance blood sugar levels, as we said in our DiaformRX Forte review. Chromium also helps curb hunger and support weight management, among other benefits.
Q: Can chromium supplements decrease belly fat?
A: Chromium helps the body burn fat and it also supports a decrease in hunger and cravings, which shows a positive effect on weight management in studies. While it may not target belly fat in particular, it could help reduce overall fat and weight.
Conclusion
Chromium may not be the most widely discussed micronutrient, but there’s no understating its importance to health and well-being. This mineral is essential to energy production and blood sugar balance, and it supports weight management, brain health, muscle mass, bone strength, and more.
You can increase your intake of this vital nutrient by including chromium-rich foods in your diet, and taking a supplement if you want to boost your levels. If you plan to take a chromium supplement, consult with a healthcare practitioner regarding suitability and ideal dosage.
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13 Sources
We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] A Scientific Review: The Role of Chromium in Insulin Resistance:https://pubmed.ncbi.nlm.nih.gov/15208835/
[3] Effects of Chromium Picolinate on Food Intake and Satiety:https://pmc.ncbi.nlm.nih.gov/articles/PMC2753428/
[4] A Meta-Analysis of the Effect of Chromium Supplementation on Anthropometric Indices of Subjects With Overweight or Obesity:https://pubmed.ncbi.nlm.nih.gov/31115179/
[5] The Effect of Chromium Picolinate on Serum Cholesterol and Apolipoprotein Fractions In Human Subjects:https://pubmed.ncbi.nlm.nih.gov/2408233/
[6] Improved Cognitive-Cerebral Function in Older Adults With Chromium Supplementation:https://pubmed.ncbi.nlm.nih.gov/20423560/
[7] Chromium Picolinate Regulates Bone Metabolism and Prevents Bone Loss in Diabetic Rats:https://pmc.ncbi.nlm.nih.gov/articles/PMC10935143/
[8] Chromium:https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
[9] Effects of Chromium Picolinate Supplementation on Cardiometabolic Biomarkers in Patients with Type 2 Diabetes Mellitus: a Randomized Clinical Trial:https://e-cnr.org/DOIx.php?id=10.7762/cnr.2020.9.2.97
[10] Chromium and Glucose Metabolism: The Essential Trace Mineral's Impact on Blood Sugar Control:https://www.openaccessjournals.com/articles/chromium-and-glucose-metabolism-the-essential-trace-minerals-impact-on-blood-sugar-control-17280.html
[11] Effects of Chromium on Body Composition and Weight Loss:https://pubmed.ncbi.nlm.nih.gov/9763876/
[12] Chromium Deficiency:https://www.ncbi.nlm.nih.gov/books/NBK582150/
[13] The Role of Chromium Supplementation in Cardiovascular Risk Factors: A Comprehensive Review of Putative Molecular Mechanisms:https://www.cell.com/heliyon/fulltext/S2405-8440(23)07034-2?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2405844023070342%3Fshowall%3Dtrue
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