Chromium
Other name(s):
trivalent chromium, chromium picolinate
General description
Chromium is an essential trace metal. It helps control your blood sugar. It also improves
the use of insulin in your body. Chromium is used to break down and store carbohydrates,
fat, and protein.
Medically valid uses
Chromium deficiency is rare in people. Studies of using chromium to treat impaired
glucose tolerance and type 2 diabetes don't have definite results. Research is ongoing.
Recommended intake
Chromium is measured in micrograms (mcg). Listed below are the adequate intake levels
for chromium.
|
Group
|
Suggested allowance
|
|
Infants (0 to 6 months)
|
0.2 mcg
|
|
Infants (7 to 12 months)
|
5.5 mcg
|
|
Children (1 to 3 years)
|
11 mcg
|
|
Children (4 to 8 years)
|
15 mcg
|
|
Children (9 to 13 years)
|
males 25 mcg, females 21 mcg
|
|
Adolescents (14 to 18 years)
|
males 35 mcg, females 24 mcg
|
|
Adults (19 to 50 years)
|
males 35 mcg, females 25 mcg
|
|
Adults (50+ years)
|
males 30 mcg, females 20 mcg
|
|
Pregnant women
|
29–30 mcg
|
|
Breastfeeding women
|
44–45 mcg
|
The amount of chromium in your body declines with age.
When you take it by mouth, chromium is not absorbed well. Many chromium products are
chelated. This means that the chromium binds to another chemical that helps it absorb.
The National Institutes of Health says the dietary intake of chromium can't be determined.
This is due to agricultural and manufacturing processes. Below are approximate amounts
of chromium in some foods.
|
Food
|
Chromium (mcg)
|
|
Grape juice, 1 cup
|
7.5
|
|
English muffin, whole wheat, 1
|
3.6
|
|
Brewer's yeast, 1 tablespoon
|
3.3
|
|
Orange juice, 1 cup
|
2.2
|
|
Turkey breast, 3 oz.
|
1.7
|
|
Whole wheat bread, 1 slice
|
1
|
|
Banana, 1 medium
|
1
|
Side effects, toxicity, and interactions
A high intake of chromium in your diet doesn’t cause serious side effects. But you
should check with a healthcare provider before taking it. This is vital if you’re
pregnant or breastfeeding.
If you have diabetes, chromium supplements could change how much medicine you need.
They may also lower your blood sugar levels. Check your blood sugar levels closely
if you start taking them. Chromium may cause you to need less of your diabetes medicines.
Chromium supplements may interact with other medicines. Zinc may decrease how well
you absorb chromium.
These may reduce chromium levels:
-
Antacids
-
Corticosteroids
-
H2 blockers
-
Proton pump inhibitors
These may increase chromium levels:
These can help your body absorb chromium: