Benefits of chromium | Everything You Need to Know
The benefits of Chromium are many. It is an essential trace mineral that is found in small amounts in the body. It plays a role in carbohydrate and fat metabolism and is also involved in insulin signaling. While chromium deficiencies are rare, they can lead to problems such as impaired glucose tolerance and type 2 diabetes.
Foods that are rich in chromium include whole grains, nuts, meats and cheeses. In general, a healthy diet should provide enough of it to meet the body’s needs. However, people with certain medical conditions may need to take supplements or eat foods that are fortified with this mineral.
What is Chromium?
It is a mineral that humans require in trace amounts. Good food sources of chromium that will give you adequate intake, include broccoli, potatoes, whole-grain bread, and cheeses. The role of chromium in human nutrition was first recognized in the 1950s. It was originally thought to play a role in glucose metabolism by enhancing the action of insulin, but this has not been proven.
However, chromium is known to be an essential component of two enzymes, glucose tolerance factor and low-molecular-weight chromium-binding substance. These enzymes are involved in carbohydrate and lipid metabolism. Chromium supplements are often promoted for their supposed benefits on blood sugar control and weight loss; however, there is no evidence that they have any effect on these conditions.
In large doses, chromium can be toxic. Therefore, it is important to get adequate amounts of chromium from food sources rather than supplements.
Chromium foods
Good sources of chromium include meat, poultry, fish, whole grains, milk, cheese, and eggs. Brewers yeast, black pepper, and forecasting are also good sources of this mineral. The body needs only a small amount of chromium, and most people get enough from their diet. However, some people may be at risk for chromium deficiency. This includes people with diabetes or those who have had gastric bypass surgery.
| Source | Milligrams (mcg) per 100g | |
|---|---|---|
 | Mussels | 57 mcg |
 | Grape juice | 7.5 mcg |
 | Ham | 3.6 mcg |
 | Brewer’s yeast | 3.3 mcg |
 | Orange juice | 2.2 mcg |
 | Broccoli | 2.2 mcg |
 | Beef | 2 mcg |
 | Lettuce | 1.8 mcg |
 | Turkey breast | 1.7 mcg |
 | Tomato juice | 1.5 mcg |
 | Apple, with peel | 1.4 mcg |
 | Green beans | 1.1 mcg |
| Banana,1.0 mcg Whole wheat bread, 1 slice 1.0 mcg Ketchup, 1 spoon 1.0 mcg Tomato, 1 medium 0.9 mcg Peanut butter, 1 spoon 0.6 mcg | Rice, white, ½ cup 0.6 mcg Haddock, 0.6 mcg Chicken breast, 0.5 mcg Peas, ½ cup 0.4 mcg | Orange, 1 medium 0.4 mcg Spaghetti, 1 cup 0.3 mcg Carrots, 1 medium 0.3 mcg Egg, 1 medium 0.2 mcg |
Chromium dietary reference intakes
The chromium dietary reference intakes (DRIs) provide the amounts of this essential mineral that are needed to maintain good health in different population groups. The DRIs are based on the best available scientific evidence and take into account various factors including age, sex, and pregnancy status.
The DRIs for chromium are as follows: 0-6 months, 0.2 micrograms per day; 7-12 months, 5.5 micrograms per day; 1-3 years, 11 micrograms per day; 4-8 years, 15 micrograms per day; 9-13 years, 25 micrograms per day; 14-18 years, 35 micrograms per day; 19-50 years, 35 micrograms per day; 51+ years, 30 micrograms per day; pregnant women (all ages), 30 micrograms per day; lactating women (all ages), 44 micrograms per day.
As these values show, the needs for chromium vary depending on age and sex. However, all people need this mineral for proper metabolism and healthy blood sugar levels. So make sure to include foods rich in chromium in your diet.
Pregnancy
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (mcg/day) |
|---|---|---|
| <19 years | 29 mcg | 1,000 mcg |
| >19 years | 30 mcg | 1,000 mcg |
Lactation
| Life stage group | RDAs or AIs (mcgRAE/day) | Upper limits (mcg/day) |
|---|---|---|
| <19 years | 44 mcg | 1,000 mcg |
| >19 years | 45 mcg | 1,000 mcg |
Infants
| Life stage group | RDAs or AIs (mcgRAE/day) | Upper limits (mcg/day) |
|---|---|---|
| 0–6 months | 0.2 mcg | None established |
| 7–12 months | 5.5 mcg | None established |
Children
| Life stage group | RDAs or AIs (mcgRAE/day) | Upper limits (mcg/day) |
|---|---|---|
| 1–3 years | 11 mcg | 200 mcg |
| 4–8 years | 15 mcg | 200 mcg |
Females
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (mcg/day) |
|---|---|---|
| 9–13 years | 21 mcg | 500 mcg |
| 14–18 years | 24 mcg | 800 mcg |
| 19 + years | 25 mcg | 1,000 mcg |
Males
| Life stage group | US RDAs or AIs (mcg RAE/day) | Upper limits (mcg/day) |
|---|---|---|
| 9–13 years | 25 mcg | 500 mcg |
| 14–18 years | 35 mcg | 800 mcg |
| 19 + years | 35 mcg | 1,000 mcg |
8 Benefits of chromium
1. Keeps the brain sharp and combats cognitive decline
A growing body of evidence suggests that chromium may be an effective treatment for cognitive decline and age-related memory impairments. Chromium is a mineral that is found in trace amounts in the human body, and functions as a co-factor for several enzymes involved in metabolism.
Emerging research suggests that taking chromium supplements can improve cognitive function in older adults, and may even help to prevent age-related decline. It is also, highlighting the role of healthy insulin response in maintaining brain health and cognitive function into old age. Chromium has the ability to enhance glucose levels by not only increasing them, but also boosting our bodies own production or release of this vital hormone, which helps control everything from metabolism to learning abilities.
The hypothalamus is an important part of the autonomic nervous system, which helps control body temperature and other functions like hunger pangs or sleeping patterns. According to studies, chromium supplementation can keep this important organ in good shape while assisting individuals that are elderly with appetite difficulties and maintaining normal brain activity as they age.
One study found that chromium supplementation improved measures of memory and attention in healthy older adults, while another showed that chromium picolinate was effective in treating age-related memory impairments. Given the promising results of these studies, it is possible that chromium may play a role in combating cognitive decline. However, more research is needed to confirm these findings.
2. Helps your metabolism work properly and supports your energy levels
Chromium is an essential mineral that helps the body metabolize carbohydrates. It plays a role in insulin production and regulation and helps to maintain healthy blood sugar levels. Chromium also supports energy production and can help to reduce fatigue and improve stamina.
For people who are trying to lose weight, chromium can help to boost metabolism and increase fat burning. Also, to perform at their best, people need adequate amounts of trace minerals like chromium. These micro-nutrients ensure that you have the capacity for increased energy expenditure and muscle mass as well as performance in physical activity such as sports or work tasks.
When people restrict their body weight by eating less food and exercising, it’s important that they make sure to include plenty of chromium-rich foods in order to keep their metabolism running strong. Eating these containing nutrients will help replace what was lost through extra urine or sweat during the recovery period following an intense workout session because without them we would have lower levels than usual which can lead to fatigue&energy deprivation
3. Reduces high cholesterol naturally
Although cholesterol is necessary for the body to function properly, too much cholesterol can lead to a variety of health problems. High cholesterol levels can increase the risk of heart disease, stroke, and other cardiovascular conditions. Thankfully, there are natural ways to reduce cholesterol levels, and one of the most effective is chromium.
Chromium is needed for the normal metabolism and breakdown of fats, including cholesterol. Studies show that people who die from heart disease tend to have lower levels in their blood at the time of death than those alive when studies showed high dietary chromium intake was linked with healthier arteries as well improved rates of reducing bad LDL cholesterols.
In addition, researchers found that over a 42-day period, participants who took chromium supplementation had lower levels of total cholesterol and LDL “bad” cholesterols when compared to those on placebo.
Chromium is found in small amounts in many foods. It’s also available in supplement form. It is shown that chromium can help to lower LDL (bad) cholesterol and raise HDL (good) cholesterol levels. Additionally, taking chromium supplements have been shown to decrease triglyceride levels. As a result, chromium provides a natural way to reduce high cholesterol levels and improve heart health.
4. Weight loss and appetite suppression
Chromium is an essential trace mineral that plays an important role in carbohydrate and fat metabolism. It helps the body to regulate blood sugar levels, and it also helps to suppress appetite. Studies have shown that chromium can help with weight loss, and it may also help to reduce the risk of type II diabetes.
In one study, chromium supplements were shown to help people lose weight and body fat while maintaining lean muscle mass. Chromium has also been shown to reduce food cravings and increase satiety, which can lead to reduced calorie intake and weight loss.
Additionally, taking chromium supplements (with the chromium picolinate form) have been shown to lower blood sugar levels and improve insulin sensitivity, both of which are important for weight loss. Overall, chromium appears to be a promising supplement for those looking to lose weight and reduce their appetite.
5. Prevents osteoporosis and bone fractures
A lack of chromium can lead to problems such as osteoporosis and bone fractures. It helps to prevent osteoporosis by enhancing the absorption of calcium. Calcium is essential for strong bones, and a lack of calcium can cause the bones to become weak and fragile.
Chromium may be a natural treatment for osteoporosis. This excellent mineral can help to retain calcium and prevent bone diseases that are especially prevalent among older women.
In addition, chromium helps to maintain healthy blood sugar levels. This is important because high blood sugar levels can contribute to osteoporosis by damaging the bones. Chromium also helps to promote collagen production, which is important for healthy bones and joints.
6. Prevents diabetes and reduces blood sugar
Diabetes is a serious condition that occurs when the body is unable to properly regulate blood sugar levels. People with diabetes are at risk for a range of health complications, including heart disease, stroke, and kidney damage. One of the best ways to prevent diabetes is to maintain healthy blood sugar levels.
Chromium is a mineral that helps the body to metabolize glucose and thus can be an effective tool in preventing diabetes. Chromium also helps to reduce the amount of sugar in the blood, making it an ideal treatment for people who are already at risk for diabetes. Moreover, chromium has been shown to improve insulin sensitivity, making it an essential nutrient for people with diabetes. It also plays a role in carbohydrates, fats, proteins, and lipid metabolism which has as result a healthy metabolism.
Brewer’s yeast is a rich source of chromium, which has been found to help promote glucose metabolism in our blood. This benefits us because it prevents glucose tolerance, insulin resistance as well as diabetes formation.
7. Prevents acne and improves skin health
Acne is a common skin condition that can cause mild to severe blemishes. Although acne is most often associated with puberty, it can affect people of all ages. There are many over-the-counter treatments available, but some people may not see results from these products.
Some studies have shown that chromium can help to improve acne by reducing inflammation and decreasing the number of pimples. In addition, chromium can also help to improve the overall health of the skin by promoting collagen production and increasing elasticity.
Also, it is already known that rapid changes in blood sugar levels can lead to acne, so it makes sense why this trace mineral helps regulate your body’s carbohydrate metabolism by helping with the production of insulin. Foods rich in this nutrient, like broccoli, also tend to contain other antioxidants perfect for fighting common signs of aging such as wrinkles or age spots from sun exposure.
8. It aids eye health
Recent research has shown that chromium can help to improve eye health. Chromium deficiency has been linked to age-related macular degeneration, one of the leading causes of blindness. Chromium supplements have been shown to improve vision in people with early-stage macular degeneration.
In addition, it has been shown to help protect against glaucoma, a degenerative disease of the eye. Also, it maintains healthy blood sugar levels, which in turn helps to protect the delicate tissues of the eye. Furthermore, it aids in the healing of injured tissue and the reduction of inflammation, which helps to preserve eye health. Finally, chromium is also thought to play a role in preventing cataracts.
Chromium deficiency
Its deficiency is relatively rare, but it can occur in people who do not have enough chromium in their diet or who have difficulty absorbing the mineral. It can lead to elevated blood sugar levels and an increased risk of type 2 diabetes.
People who don’t appropriately respond to insulin appear to have a greater incidence of chromium deficiency. This includes a lot of overweight or obese adults and diabetic individuals, as well as elderly people or those with poor diet habits.
What are the symptoms of Chromium deficiency?
Symptoms of chromium deficiency include poor blood glucose control, brittle bones and bone loss, poor skin health, low energy, fatigue, high cholesterol, poor memory, vision problems, low concentration, appetite fluctuations, delayed wound healing, mood changes, weight changes, stunted growth and development. If you think you may be deficient in chromium, talk to your doctor about testing and treatment options.
Health Risks from Excess Chromium and Side effects
Taking chromium from food sources alone won’t cause any issues, but taking large amounts of chromium in supplement form might interact with some drugs and exacerbate current health problems.
While it is necessary for human health, it can be toxic in high amounts. Prolonged exposure to high levels of chromium can lead to kidney and liver damage, as well as respiratory problems. In addition, chromium is a known carcinogen, and long-term exposure can increase the risk of lung cancer. Short-term exposure to high levels of chromium can cause dizziness, headache, and nausea. If you believe you have been exposed to excess chromium, it is important to seek medical attention immediately.
Interactions with Chromium
It can interact with some medications, including insulin degludec, insulin inhaled and insulin aspart. These interactions can cause your blood sugar levels to become too low. If you take medications for diabetes, it is important to monitor your blood sugar levels closely. Talk to your doctor about the best way to do this.
Chromium supplements
Chromium is found in small amounts in many foods, and it is also available as a dietary supplement. Most people get enough chromium from their diet, but some groups of people (such as those with diabetes or certain medications) may benefit from taking a chromium supplement.
Chromium supplements include the form of chromium picolinate and chromium polynicotinate and they are sold as capsules, tablets, liquids, and powders. Also you can find it less absovable forms as Chromium chloride, Chromium nicotinate, High-chromium yeast, Chromium citrate. They are also sometimes included in sports drinks and weight-loss products. Some people take chromium supplements because they believe that they will help build muscle, burn fat, or improve athletic performance.
Final Thoughts
Chromium is a mineral that is essential for human health. It has a number of health benefits, including regulating blood sugar levels and helping to protect eye health. Its deficiency is rare, but can occur in people who do not have enough chromium in their diet or who have difficulty absorbing the mineral.
The best way to get enough chromium is through diet, and good dietary sources include meats, poultry, fish, whole grains, and nuts. Dietary recommendations for chromium vary depending on age and gender, but most people should be able to get sufficient amounts of chromium from a well-balanced diet. Dietary supplements are also available, but should only be used under the supervision of a healthcare professional.
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By NutriWins team
