Chrome

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 absorption

Nutrient forms are listed from best to worst:

Chromium picolinate. This is a compound of chromium with picolinic acid, a derivative of the amino acid tryptophan. Chromium picolinate is considered one of the most bioavailable forms, which ensures its effective absorption and active participation in metabolic processes.

Options on iHerb:

NOW Foods, Chromium Picolinate, 200 mcg, 250 Veg Capsules

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≈ $12.53

Swanson, Chromium Picolinate, 200 mcg, 200 Vegan Capsules

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≈ $7.54

More 8 products

iHerb

Best Naturals, Chromium Picolinate , 200 mcg , 240 Tablets

≈ $10.18

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iHerb

Best Naturals, Chromium Picolinate, 1,000 mcg, 120 Tablets

≈ $8.91

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iHerb

Best Naturals, Chromium Picolinate, 1,000 mcg, 240 Tablets

≈ $11.92

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iHerb

21st Century, Chromium Picolinate, 200 mcg, 100 Tablets

≈ $5.26

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iHerb

Nutricost, Chromium Picolinate, 1,000 mcg, 240 Tablets

≈ $13.82

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iHerb

Primaforce, Chromium Picolinate, 1,000 mcg, 180 Tablets

≈ $14.20

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iHerb

Source Naturals, Chromium Picolinate, 200 mcg, 240 Tablets

≈ $15.60

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iHerb

Swanson, Chromium Picolinate, 200 mcg, 100 Capsules

≈ $4.56

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Polynicotinate chromium. Represents a combination of chromium with nicotinic acid (vitamin B3). This form also has high bioavailability and is often used in dietary supplements to support glucose metabolism.

Options on iHerb:

Solgar, Chromium Polynicotinate, 200 mcg, 100 Vegetable Capsules

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≈ $11.19

NOW Foods, Tri-Chromium, 500 mcg, 180 Veg Capsules

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≈ $20.33

Chromium gluconate. Salt of gluconic acid and chromium. It has good bioavailability and is used to replenish chromium deficiency in the body.

Chelated forms of chromium. They are complex compounds of chromium with amino acids such as glycine. These forms provide stability and good bioavailability of chromium.

Options on iHerb:

Carlson, Chelated Chromium, 200 mcg, 300 Tablets

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≈ $12.33

Chromium chloride. Inorganic form of chromium that has lower bioavailability compared to organic compounds.

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.