Chromium

Why chromium is good for you

Chromium is an essential nutrient required for normal glucose and fat metabolism and works primarily by ensuring insulin acts correctly. It is present in the entire body but with the highest concentrations in the liver, kidneys, spleen and bone.

Chromium is needed for energy, as it maintains stable blood glucose levels. In cooperation with other substances, it controls insulin as well as certain enzymes. It is also required in synthesis of fats, protein and carbohydrates.

Although chromium is only required in very small amounts, our modern day diet has left many people short of chromium on a daily basis, with the average person being chromium deficient, and two out of three people being hypoglycaemic, pre-hypoglycaemic or diabetic.

Chromium works with the GTF (glucose tolerance factor) when this hormone-affiliated agent enters the bloodstream because of an increase of insulin in the bloodstream.

GTF (containing vitamin B3, glycine, cysteine, glutamic acid) enhances insulin, which results in stabilising blood sugar levels and it also assists in regulating the cholesterol in the blood.

Natural chromium levels decline with age and so do the actions of GTF.

Excessive sugar intake (eating foods high in low GI or simple carbohydrates and processed foods) have an adverse effect on blood chromium levels, by increasing the loss of chromium

Important chromium facts

• Chromium picolinate is chromium chelated with picolinate – a natural amino acid metabolite and is helpful in assisting with the loss of fat and increased lean muscle tissue. Chromium picolinate in this form is the most bio-available to humans.
• Chromium chloride, on the other hand, should be avoided as it is mostly non-absorbable
• Although chromium picolinate is readily absorbed by the body, and is one of the best types of chromium when it comes to absorption – it will only be absorbed it if there is a shortage of chromium
• Chromium may assist in preventing coronary artery disease
• Chromium is a metallic mineral which occurs in several oxidative states – trivalent chromium (Cr +3) is the biologically active form which occurs naturally in air, water, soil and natural foods, while hexavalent chromium (Cr+6) is potentially toxic to the human body as it is man-made and does not occur naturally in the environment
• When flour is processed to removed the bran and husk, it also removes about 30-50% of the chromium. Wholegrain flour, which has no part removed has the chromium still intact and is a preferable choice for good health
• While chromium supplements are available in a variety of forms, chelated chromium is by far the best form to take as it is better absorbed than the other forms (ie chromium picolinate). Up to 25% of chelated chromium is absorbed compared to around 5% of other forms of chromium supplements
• Many studies have shown that excessive sugar intake (eating foods high in low GI or simple carbohydrates) have an adverse effect on blood chromium levels, by increasing the loss of chromium

Chromium works best with

• Vitamin B3
• Vitamin B5
• Vitamin B6
• Vitamin C
• Glycine
• Insulin
• Magnesium
• Zinc

Chromium and health

• Chromium is required for fat metabolism
  Chromium is required to enable proper fat metabolism by enabling proper insulin activity and thus enabling the proper absorption of fats by the body.
• Chromium maintains glucose and insulin levels
  Chromium is vital in the proper metabolism of glucose, so that the body has enough energy and blood sugar levels are stable. Chromium works to increase insulin binding, increase insulin receptors on the cells and increase receptor acceptance of insulin into the cells so that the cells are infused with the required energy for proper functioning.
  Studies have shown that chromium supplementation has a beneficial effect on fasting blood glucose levels in people with diabetes, by decreasing the amount of glucose to more normal levels and reducing the amount of insulin required, thus ensuring normal blood insulin levels. Research suggests that chromium makes the insulin present in the body function more effectively in the cells of the body, to enable correct and healthy blood glucose and insulin levels.
• Chromium improves diabetes and insulin resistance
  People with glucose intolerance and diabetes have impaired ability for the insulin receptors on the cells to open the cells for glucose, so the blood glucose levels are increased and meanwhile, more and more insulin is produced to try to lower blood glucose levels and initiate the activity of the cell receptors to communicate with the cells and allow the glucose into the cells without much success. Chromium increases the manner that insulin binds to cell receptors and increases the number of receptors on the cells. These receptors affect how much (if any) glucose is accepted into the cells for use as energy for fuel. Many studies have shown that chromium supplementation on people with diabetes experienced significant reduction in blood glucose, insulin and LDL (“bad”) cholesterol levels. Similar other studies showed that people with glucose intolerance experienced significant improvements in their symptoms and blood levels of insulin and glucose. The studies showed that chromium supplementation was found to improve glucose utilisation and drop blood glucose levels by about 19%, as well as to have beneficial effects on blood lipid levels.
• Chromium improves blood triglyceride and cholesterol levels
  Several studies have shown that chromium supplementation significantly improves the blood triglyceride levels in people without diabetes. The changes take several months to occur and results are the most profound in people with very high blood triglyceride levels. The same studies also showed that chromium supplementation also reduced blood levels of LDL (“bad”) cholesterol levels, but again, the changes took several months to occur. More research needs to be undertaken to prove the effect of chromium for heart health.

People who wish to take a chromium supplement should talk to a medical professional before taking it.

Groups at risk of chromium deficiency

While many people will not be deficient in chromium, recent scientific research suggests that many people have low chromium levels, which can cause a variety of adverse effects on health, particularly on insulin and glucose levels. Current scientific research suggests that half of the population may be at risk of chromium deficiency.

The people who may be most likely to be deficient in chromium:

• People who engage in strenuous physical activity (endurance training)
  People who engage in strenuous physical activity are using up a lot more of the chromium and glucose for energy and therefore have a much higher requirement for glucose for energy than people who are more sedentary. Studies of male runners indicated that urinary chromium loss was increased when undertaking endurance exercise. Chromium’s effect on the cells uptake of glucose means that these people may need more chromium as they are using up most of it through their physical activity.
• People who consume excessive amounts of sugary foods
  People who consume a great deal of foods high in sugar could be deficient in chromium due to the excessive amount of glucose in the blood (from the excessive sugar intake) which requires more chromium to enable the cells to intake for energy.
• Women who are pregnant or breastfeeding
  Women who are pregnant have a much higher requirement of chromium because they need to supply an adequate amount of chromium to their unborn foetus and nursing child, as well as to supply enough for their own body’s needs.
• The elderly
  The utilisation of chromium naturally decreases with age, so people who are older can become deficient in this mineral.
• People who are glucose intolerant or insulin resistant
  People who are glucose intolerant or insulin resistant may be deficient in chromium. Many studies show that people with glucose intolerance or insulin resistance are more likely to have a chromium deficiency.
• Patients on long-term intravenous drips
  Chromium deficiency has been reported in patients on long-term intravenous feeding who did not receive supplemental chromium in their intravenous solutions

People in these groups at risk of deficiency should talk to a medical professional about chromium supplements before taking them.

Symptoms of chromium deficiency

Chromium deficiency occurs when there is <30mcg intake of chromium per day.

About 56% of the Australian population may be at risk of chromium deficiency.

A shortage of chromium may lead to symptoms such as:

• Anxiety
• Fatigue
• Glucose intolerance (particularly in people with diabetes)
• High blood cholesterol levels
• High blood insulin levels
• High blood pressure
• High blood triglycerides levels
• Impaired glucose tolerance
• Inadequate metabolism of amino acids
• Increased risk of artherosclerosis
• Nerve degeneration
• Weight loss

People who are at risk of chromium deficiency should consult their doctor for advice about whether supplementation of chromium would be useful in their circumstance.

Chromium in food

Chromium recommended daily intake (RDI)

The tolerable upper limits should only be taken for short periods and only under medical supervision.

Toxicity

The dietary form of chromium has very low toxicity. Some people have reported a skin rash and light-headedness – if this occurs, stop taking the supplement and consult a medical professional.

Long-term exposure to environmental chromium may lead to skin problems, liver and kidney impairment.

Chromium +3 (Cr +3) supplements (the natural form) are less toxic and are the preferred supplemental form as they do not cause such acute and toxic effects even in very high doses than the man-made form.

Chromium +6 (Cr +6) supplements (the man-made form) are very toxic and can cause severe symptoms, even death if high enough oral intakes are accidentally taken.

Toxicity symptoms

Symptoms of chromium 3+ toxicity include:

• Diarrhoea
• Renal and hepatic damage
• Vomiting

Symptoms of chromium 6+ toxicity include:

• Carcinogenic effects
• Coma
• Convulsions
• Impaired central nervous system activity
• Impaired liver
• Kidney damage
• Stomach ulcers

People who experience any of the above toxicity symptoms should discontinue their chromium supplements and seek the advice of their doctor. Overdosage and toxicity is more likely to occur from taking too many supplements, whereas dietary intake of chromium is highly unlikely to cause overdosage.

Precautions

In general, chromium supplements at levels within therapeutic ranges (under the tolerable upper limit) are safe for most people to take, but certain people should seek medical advice before trying chromium supplements:

• People with diabetes
  People with diabetes should be careful in their intake of chromium supplements, unless they have been advised it is safe for them to do so by a doctor. Diabetics should never abandon their insulin medication in favour of chromium supplements as it could cause severe and adverse health effects. Chromium supplements in diabetics need to be monitored by a medical professional, to ensure correct levels are taken for the person’s individual circumstances. Chromium supplements can make blood glucose levels drop too low in diabetics.
• People with insulin resistance
  People with insulin resistance (or glucose intolerance) should always seek medical advice prior to taking chromium supplements to ensure that they are taking an adequate amount for their individual circumstances.
• People with kidney or liver disease
  People with any type of kidney or liver disease should be very careful with chromium supplements as very high levels of chromium can result in impairment to both the kidneys and liver – always consult a doctor for advice before taking any chromium supplements.

Interactions with medications and supplements

The following are the medications and supplements that are more likely to cause a reaction with chromium supplements:

• Antacids
  Research on animals, indicates that antacids, especially ones with calcium carbonate, may inhibit chromium absorption. This research has not yet been confirmed in humans, but it may be advisable to avoid taking chromium supplements at the same time as calcium-containing antacids.
• Insulin medication
  Insulin is used to help people with diabetes lower their blood glucose levels and manage their diabetes symptoms. If chromium supplements are taken at the same time as insulin medication (especially if the chromium supplements are at high levels), they could decrease the amount of insulin required and cause hypoglycaemia symptoms. People with diabetes and who take insulin should seek medical advice prior to trying any chromium supplements.

Other interactions with chromium

There are none reported.

Chromium’s effect on lab tests

Chromium has the following effects on lab tests:

• Diagnostic blood tests

When people have diagnostic tests such as RBC survival studies after a radioactive-hexavalent chromium is used (for at least three months), it can cause incorrect falsely elevated levels in the blood.

References

• USDA National Nutrient Database – provides nutrient values for foods (accessed 5 January 2005)
• Osiecki, H. The Nutrient Bible. Bio-Concepts Publishing QLD, 2002
• Whitney EN, Cataldo DB, Rolfes SR. Understanding Normal and Clinical Nutrition, 6th Edition. Wadsworth/Thomson Learning, 2002

Last updated: 6 May 2024