Chromium is an important trace element that plays a significant role in carbohydrate and lipid metabolism, affecting blood glucose levels. Despite its small daily requirement, chromium is essential for maintaining optimal health.
Chromium plays a significant role in carbohydrate and fat metabolism. It helps maintain normal blood glucose levels by influencing insulin effectiveness.
The bioavailability of chromium from food is relatively low; however, adequate intake is necessary for maintaining optimal health.
Health Benefits
Cholesterol levels. Studies show that it may help increase “good” cholesterol (HDL) levels in the blood.
Improved insulin sensitivity. This is especially important for individuals with metabolic syndrome and diabetes.
Energy levels. Some research suggests that it may help reduce fatigue and increase overall energy.
Daily Requirements and Sources
The daily requirement for chromium for an adult is about 20-35 micrograms, which may vary depending on age, sex, and activity level.
Sources of chromium include:
- whole grains,
- meat,
- organ meats,
- vegetables (broccoli, potatoes),
- fruits (apples, bananas), and
- yeast-rich foods.
On a keto diet, sources of chromium may include:
- Meat, especially liver
- Fish and seafood
- Eggs
- High-fat cheeses
- Broccoli
- Mushrooms
- Nuts like walnuts and pecans
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Options on iHerb:
| Product | Price, $ |
|---|---|
21st Century, Chromium Picolinate, 200 mcg, 100 Tablets | 5.34 |
Nutricost, Chromium Picolinate, 1,000 mcg, 240 Tablets | 13.75 |
Primaforce, Chromium Picolinate, 1,000 mcg, 180 Tablets | 14.13 |
Source Naturals, Chromium Picolinate, 200 mcg, 240 Tablets | 15.83 |
Source Naturals, Chromium Picolinate , 200 mcg, 120 Tablets | 10.78 |
Swanson, Chromium Picolinate, 200 mcg, 100 Capsules | 4.63 |
The Vitamin Shoppe, Chromium Picolinate, 500 mcg, 100 Capsules | 7.93 |
The Vitamin Shoppe, Chromium Picolinate, 500 mcg, 300 Capsules | 15.99 |
Options on iHerb:
Options on iHerb:
Symptoms and Consequences of Deficiency
Chromium deficiency in the human body can lead to disturbances in carbohydrate and lipid metabolism, causing increased blood glucose levels and worsening diabetes control. This is particularly relevant for individuals with insulin resistance and type 2 diabetes.
Symptoms of deficiency include fatigue, nervousness, impaired coordination of muscle movements, and decreased glucose tolerance.
A lack of this trace element may increase the risk of developing cardiovascular diseases.
Possible Risks of Excess
Taking chromium in large amounts, especially in the form of dietary supplements, can cause irritation of the stomach lining and ulcers.
Long-term excess of chromium is associated with liver and kidney damage and may lead to disruptions in the functioning of the nervous system.
Moreover, there is evidence that high doses of chromium may contribute to the development of diabetes and cardiovascular diseases.
Interesting Facts about Chromium
Discovered in 1797. This element was first isolated by French chemist Nicolas Louis Vauquelin, who extracted it from the mineral urusite.
The name comes from the Greek word “chroma.” This word translates to “color,” as many chromium compounds have bright and varied colors.
Several forms of chromium. The most common forms are chromium-3 (trivalent) and chromium-6 (hexavalent), which have different properties and toxicity levels.
Bioavailability. It is better absorbed from natural food sources than from synthetic supplements.