Chromium

What is Chromium?

Chromium is a trace mineral that the body needs in very small amounts. However, it plays an important role in human nutrition. Chromium's most important function is to help regulate the amount of glucose (sugar) in the blood by acting as a cofactor for insulin. Scientists believe that insulin uses chromium as a cofactor to allow the transport of glucose through the cell membrane. Most Americans may be chromium-deficient.

Preliminary research done by the U.S. Department of Agriculture (USDA) in 1985 found low chromium intakes in a small group of people studied. Although large-scale studies are needed to show whether Americans as a whole are chromium deficient, we do know that many traditional sources of chromium, such as wheat, are depleted of this important mineral during processing.

Natural sources for Chromium:

Chromium is found in drinking water, especially hard water, but concentrations vary greatly. The most concentrated sources of chromium are brewer's yeast (not nutritional or torula yeast) and calf liver. Other good sources of chromium are whole-wheat bread, wheat bran, and rye bread.

Chromium is useful in treating:

Diabetes: Solid evidence shows that chromium is useful in the treatment of diabetes. In one study, people with diabetes were given either 200 mcg or 1000 mcg of chromium picolinate, or a placebo. Individuals taking 1,000 mcg showed marked improvements in blood sugar levels. Lesser but still significant benefits were also seen in the 200-mcg group but not in the placebo group. Other studies have also shown positive results, and these outnumber the negative studies. It may also be useful in gestational (pregnancy-related) diabetes.

Several studies have found that chromium supplementation can improve mild abnormalities in blood sugar control, although one study found no benefit.

Weight Loss: Recent evidence suggests that chromium may be an effective aid in weight loss.

A 3-month double-blind study of 122 moderately overweight individuals attempting to lose weight found that 400 mcg of chromium daily resulted in an average loss of 6.2 pounds of body fat, as opposed to 3.4 pounds in the placebo group. There was no loss of lean body mass. These results suggest that chromium can help you lose body fat without losing muscle. It may work by helping the body process its insulin more effectively.

However, in one small double-blind placebo-controlled study, chromium picolinate at a dose of 400 mcg actually led to weight gain in young obese women. When combined with exercise training, chromium picolinate produced no net effect. Interestingly, 400 mcg of chromium nicotinate combined with exercise did induce weight loss.

Safety Issues for Chromium:

Chromium appears to be safe when taken at a dosage of 50 to 200 mcg daily. Side effects appear to be rare.

However, chromium is a heavy metal and might conceivably build up and cause problems if taken to excess. Recently, there have been a few reports of kidney damage in people who took a relatively high dosage of chromium: 1,200 mcg or more daily for several months.

For this reason, the dosage found most effective for individuals with type 2 diabetes—1,000 mcg daily—might present some health risks. It would be advisable to seek medical supervision if you want to take more than 200 mcg daily.

Also, keep in mind that if you have diabetes and chromium is effective, you may need to cut down your dosage of any medication you take for diabetes. Medical supervision is advised.

There has been one report of a severe skin reaction caused by chromium picolinate.

Concerns have also been raised over the use of the picolinate form of chromium in individuals suffering from affective or psychotic disorders, because picolinic acids can change the levels of neurotransmitters. There are also concerns, still fairly theoretical, that chromium picolinate could cause adverse effects on DNA.

Recommended dosage for Chromium:

The maximum safe dosages of chromium for young children, women who are pregnant or nursing, or those with severe liver or kidney disease have not been established. Consult your doctor regarding dosage.

Important Chromium Note:

If you're taking Calcium carbonate supplements or antacids: You may need extra chromium. You should also separate your chromium supplement and your doses of these substances by at least 2 hours, because they may interfere with chromium's absorption.
If you're taking oral diabetes medications or insulin: Seek medical supervision before taking chromium because you may need to reduce your dose of these medications.
If you're taking Beta-blockers: Chromium supplementation may improve levels of HDL ("good") cholesterol.