Chromium can be found in various foods, including whole grains, fruits and vegetables, deli meats and processed foods; in addition to being available as a dietary supplement. Some early scientific studies showed promising health effects associated with taking chromium supplements; however, results have varied widely since.
Scientists now realize that eating healthily provides enough chromium. Too much supplemented chromium could potentially have adverse side effects such as liver and kidney problems.
It is a nutrient
People generally obtain all of the vitamins and minerals they require from diet alone; however, supplements may be taken if necessary. When selecting supplements, always look for third-party testing as well as consulting a healthcare professional such as an RDN (registered dietitian nutritionist or RDN) or pharmacist to find safe products tailored specifically for you needs. They may even help develop an eating plan to meet these vitamin and mineral requirements.
Chromium can be found in many foods, including brewer’s yeast, calf liver, American cheese and wheat germ. To ensure you receive enough chromium and other essential vitamins and minerals, it’s important to consume a range of foods in order to get enough nutrition. Excess consumption may lead to adverse side effects like stomach issues, low blood sugar and kidney or liver damage.
Early controlled studies have demonstrated that supplementing with chromium improves certain measures of glucose tolerance in those with impaired or diabetes-like conditions, but more research must be conducted to ascertain its benefits among insulin-dependent diabetes and those at high risk.
Studies suggest that chromium can aid the symptoms of polycystic ovary syndrome, an ovulation-disrupting hormonal disorder affecting women of reproductive age and marked by irregular periods, excess hair growth, acne breakouts and weight gain. Some small studies have revealed how chromium increases certain hormone levels among PCOS women.
It is a mineral
Chromium is an abundant mineral found in many foods and available as a dietary supplement. Chromium plays an essential role in carb, lipid, and protein metabolism by activating insulin action and breaking down and absorbing nutrients more easily. Furthermore, chromium contributes to production of hemoglobin as well as various immune functions.
Chromium ore is mined and processed into an alloy used in stainless steel, chrome plating, metal ceramics and dyes. Other applications for chromium include tanning leather and creating chromate pigments for use as colorants in glass manufacturing. Chromium can also act as a catalyst for synthetic ruby manufacturing processes and also serves as colorant in glassware production. Chromium is highly reactive metal that may lead to toxic effects; prolonged exposure may result in lung or nasal irritations as well as being recognized as carcinogens.
Food sources of chromium tend to provide only limited levels, as the body cannot easily absorb it. A deficiency is uncommon, though it could arise in situations involving low carbohydrates and fat intake or stress on the body. A diet high in sugar may increase urinary chromium loss; fortified foods and dietary supplements provide safe sources, although daily supplement usage should not exceed 35 mg.
It is a trace element
Chromium is an essential trace element that occurs naturally in some foods and dietary supplements, and may play a vital role in carb, lipid and protein metabolism by potentiating insulin action and protecting cells against free radical damage. Furthermore, its antioxidant properties are widely believed to play a significant role. Often found as trivalent chromium (Cr3+), but can also occur as toxic byproducts in stainless steel manufacturing and other industrial processes that release Cr6+ into food or the environment.
Chromium may provide certain health benefits; however it is not considered essential. Studies on chromium supplements and diabetes have yielded mixed results; likely due to variations in diet between individuals. Furthermore, serum chromium levels do not always accurately reflect tissue levels – being affected by diet can alter these.
Studies that demonstrate chromium’s effectiveness against diabetes typically use small, short-term trials that do not replicate in other settings or groups; additionally, its effects are still poorly understood depending on whether trivalent or divalent forms were used in experiments.
Humans do not suffer from trivalent chromium deficiency, and the Food and Nutrition Board does not advise establishing an adequate intake (AI). There remains some ambiguity around its biological function and no clear evidence that trivalent sources could replace its lack.
It is a drug
Chromium plays an essential role in both carb and fat metabolism. It encourages insulin action to increase glucose utilization while simultaneously decreasing its receptor sensitivity to glucose, potentially increasing utilization rates by 24%. Furthermore, chromium may enhance activity of other hormones that regulate blood sugar and lipid metabolism. You can find natural sources of chromium such as meat, dairy products, whole grain cereals and fruits; alternatively you can supplement with 35 micrograms daily of this mineral in food supplements.
An excess dose of chromium may cause stomach upset, diarrhea, dizziness and nausea – and in rare instances liver or kidney damage. You should seek advice from your healthcare provider before taking this supplement alone.
Studies indicate that chromium supplements could improve insulin resistance among those living with type 2 diabetes; however, controlled trial results have been mixed. A high-dose supplement might reduce heart disease risks in some individuals who suffer from metabolic syndrome but further research should be conducted before making this statement.
Chromium may interact with several medications, including calcium carbonate-containing antacids such as Tums or Mylanta; acid reflux medications like Nexium, Prevacid, and Prilosec; as well as nonsteroidal anti-inflammatory painkillers like Aspirin and Ibuprofen (Advil and Motrin); in some instances increasing absorption rates which could lower blood sugar levels and cause hypoglycemia; also making certain diabetes medications stronger, increasing your risk of low blood sugar levels; it could even make certain diabetes medications stronger which could increase risk.