Chromium: What is it? Discover the crucial role of chromium in metabolism, its presence in various foods, and the potential benefits of chromium supplements, explained simply by WHAT.EDU.VN. Find out how chromium interacts with insulin to improve blood sugar control and overall health. Explore chromium supplementation and its effects.
1. Introduction to Chromium
Chromium, specifically trivalent (+3) chromium, is a trace element naturally occurring in many foods and available as a dietary supplement. It’s also present as hexavalent (+6) chromium, a toxic byproduct from stainless steel and other manufacturing processes. This article will focus solely on trivalent chromium and its functions in the body.
Chromium is thought to play a vital role in the metabolism of carbohydrates, lipids (fats), and proteins by enhancing the action of insulin. While the exact mechanism is still under investigation, it is believed that chromium binds to an oligopeptide, creating chromodulin. Chromodulin then binds to and activates the insulin receptor, which helps insulin to work more effectively. Some studies also suggest chromium has antioxidant properties.
2. Is Chromium Essential?
In 2001, the Food and Nutrition Board (FNB) considered chromium an essential nutrient due to its effects on insulin action. However, more recent research suggests that while chromium may have benefits at higher doses, it might not be an essential mineral in the traditional sense. This is because a complete lack of chromium doesn’t consistently produce abnormalities that can be reversed by adding chromium back into the diet.
The FNB hasn’t re-evaluated chromium since 2001. In 2014, the European Food Safety Authority Panel on Dietetic Products, Nutrition and Allergies concluded that there was no convincing evidence to support the idea of chromium as an essential nutrient, therefore setting intake recommendations would be inappropriate.
3. How Chromium Works in the Body
In the bloodstream, the majority of chromium binds to plasma proteins, especially transferrin. Only a small percentage (around 5%) remains unbound. Chromium tends to accumulate in organs like the liver, spleen, soft tissues, and bones.
The primary route of chromium excretion is through urine. Therefore, urinary chromium levels can indicate how much chromium someone has recently absorbed. However, these levels don’t necessarily reflect long-term chromium stores in the body. Hair levels may offer some insight into past chromium intake. Some studies have also measured chromium levels in hair, sweat, serum, and toenails. It’s important to note that there aren’t any validated methods for accurately determining chromium status or diagnosing a clinically defined chromium deficiency.
4. Understanding Recommended Chromium Intakes
Intake recommendations for chromium and other nutrients are outlined in the Dietary Reference Intakes (DRIs), which are developed by experts at the FNB. The DRI is a set of reference values used for planning and assessing nutrient intakes for healthy people. These values vary depending on age and sex. Key terms within the DRI include:
- Recommended Dietary Allowance (RDA): The average daily intake level sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals.
- Adequate Intake (AI): Used when there’s insufficient evidence to develop an RDA. Intake at this level is assumed to ensure nutritional adequacy.
- Estimated Average Requirement (EAR): The average daily intake level estimated to meet the requirements of 50% of healthy individuals.
- Tolerable Upper Intake Level (UL): The maximum daily intake unlikely to cause adverse health effects.
In 2001, the FNB determined that there wasn’t enough data to establish an EAR for chromium. As a result, they set AIs for all age groups based on typical chromium intakes in healthy populations.
Table 1: Adequate Intakes (AIs) for Chromium
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months* | 0.2 mcg | 0.2 mcg | ||
| 7–12 months* | 5.5 mcg | 5.5 mcg | ||
| 1–3 years | 11 mcg | 11 mcg | ||
| 4–8 years | 15 mcg | 15 mcg | ||
| 9–13 years | 25 mcg | 21 mcg | ||
| 14–18 years | 35 mcg | 24 mcg | 29 mcg | 44 mcg |
| 19–50 years | 35 mcg | 25 mcg | 30 mcg | 45 mcg |
| 51+ years | 30 mcg | 20 mcg |
*For infants from birth to age 12 months, the AIs are based on the mean chromium intakes of infants fed primarily human milk and, for older infants, complementary foods.
5. Food Sources of Chromium
Chromium can be found in a variety of foods. However, the chromium content can vary widely.
5.1. Food Variety and Chromium Levels
Chromium is present in many foods, including:
- Meats
- Grain products
- Fruits
- Vegetables
- Nuts
- Spices
- Brewer’s yeast
- Beer
- Wine
The amount of chromium in these foods can vary significantly depending on:
- Local soil conditions
- Water conditions
- Agricultural practices
- Manufacturing processes
For example, chromium levels in oatmeal samples can vary by as much as 50-fold due to differences in growing and processing methods. Chromium can also be transferred to foods from stainless steel equipment during food processing and from cookware during cooking.
5.2. Foods Low in Chromium
Most dairy products and foods high in sugar (such as sucrose and fructose) tend to be low in chromium.
5.3. Chromium in Human Milk
Human milk contains about 0.25 mcg/L of chromium, although reported values can vary significantly. Some studies in Europe have found chromium concentrations ranging from 0.14 to 10.8 mcg/L.
5.4. Absorption of Dietary Chromium
Dietary chromium absorption is generally low, ranging from approximately 0.4% to 2.5%. Factors that can influence chromium absorption include:
- Ascorbic acid (vitamin C) and prostaglandin inhibitors (like aspirin) can increase absorption.
- Oxalate and antacids can inhibit absorption.
5.5. Chromium Content in Selected Foods
Determining the exact chromium content of food can be challenging due to the risk of contamination during measurement and analysis. The values in Table 2 should be used as a general guide.
Table 2: Chromium Content of Selected Foods
| Food | Micrograms (mcg) per serving | Percent DV* |
|---|---|---|
| Grape juice, 1 cup | 7.5 | 21 |
| Ham, 3 ounces | 3.6 | 10 |
| English muffin, whole wheat, 1 | 3.6 | 10 |
| Brewer’s yeast, 1 tablespoon | 3.3 | 9 |
| Orange juice, 1 cup | 2.2 | 6 |
| Beef, 3 ounces | 2.0 | 6 |
| Lettuce, 1 wedge, about 5 ounces | 1.8 | 5 |
| Turkey breast, 3 ounces | 1.7 | 5 |
| Barbecue sauce, 1 tablespoon | 1.7 | 5 |
| Tomato juice, 1 cup | 1.5 | 4 |
| Apple, with peel, 1 medium | 1.4 | 4 |
| Green beans, ½ cup | 1.1 | 3 |
| Banana, 1 medium | 1.0 | 3 |
| Whole wheat bread, 1 slice | 1.0 | 3 |
| Ketchup, 1 tablespoon | 1.0 | 3 |
| Tomato, 1 medium | 0.9 | 3 |
| American cheese, 1½ ounces | 0.8 | 2 |
| Peanut butter, 1 tablespoon | 0.6 | 2 |
| Rice, white, ½ cup | 0.6 | 2 |
| Haddock, 3 ounces | 0.6 | 2 |
| Chicken breast, 3 ounces | 0.5 | 1 |
| Peas, ½ cup | 0.4 | 1 |
| Orange, 1 medium | 0.4 | 1 |
| Spaghetti, 1 cup | 0.3 | 1 |
| Carrots, raw, 1 medium | 0.3 | 1 |
| Egg, 1 medium | 0.2 | 1 |
| Celery, 1 stalk | 0.1 | 0 |
| Fat free milk, 1 cup | <0.1 | 0 |
*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for chromium is 35 mcg for adults and children age 4 and older. FDA does not require food labels to list chromium content unless chromium has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
6. Chromium Dietary Supplements
Chromium supplements are a common way to increase chromium intake.
6.1. Availability of Chromium Supplements
Most multivitamin/mineral supplements contain chromium, typically ranging from 35–120 mcg. Supplements containing only chromium are also available, commonly providing 200 mcg to 500 mcg, although some contain up to 1,000 mcg.
6.2. Forms of Chromium in Supplements
Dietary supplements contain various forms of chromium, including:
- Chromium picolinate
- Chromium nicotinate
- Chromium polynicotinate
- Chromium chloride
- Chromium histidinate
The absorption rates of these different forms are generally similar. Research suggests that the proportion of chromium absorbed from chromium picolinate is about 1.2%, while that from chromium chloride is about 0.4%. These values are comparable to the proportion of chromium absorbed from food.
6.3. Elemental Chromium Content
Chromium compounds contain varying percentages of elemental chromium. For example, elemental chromium accounts for 12.4% of the weight of chromium picolinate. The Supplement Facts label on a dietary supplement indicates the amount of elemental chromium in the product, not the weight of the entire chromium compound.
7. Understanding Chromium Intakes and Status
Data on chromium intakes in the United States are limited because the National Health and Nutrition Examination Survey (NHANES) doesn’t collect dietary intake data for chromium.
7.1. Studies on Chromium Intake
A small study involving men and women in the United States found mean chromium intakes of about 29 mcg/day for women and 54 mcg/day for men. Another study analyzing well-balanced diets designed by nutritionists found a mean chromium content of about 27 mcg per 2,000 kcal, ranging from 17 to 47 mcg. These findings suggest that most people in the United States have chromium intakes similar to the AIs. A 2018 dietary intake assessment in Northern Italy found that the median chromium intake was about 57 mcg/day from a typical Italian diet.
7.2. Supplemental Chromium Intake
Data on chromium intakes from dietary supplements are also very limited. Analysis of NHANES III (1988–1994) data showed that the median supplemental intake of chromium was about 23 mcg/day among those taking supplements containing chromium.
8. What Happens in Chromium Deficiency?
Chromium deficiency hasn’t been reported in healthy populations, and no definitive deficiency symptoms have been established.
8.1. Case Studies and TPN
In three case studies from the 1970s and 1980s, patients on long-term total parenteral nutrition (TPN) experienced adverse metabolic and neurological effects. These included hyperglycemia, glycosuria, unexplained weight loss, peripheral neuropathy, glucose intolerance, and/or confusion. These effects were alleviated with high doses of chromium. However, recent evaluations suggest these studies didn’t adequately assess chromium concentrations in the TPN solutions, making it difficult to definitively attribute the adverse effects to chromium deficiency.
8.2. Current Practices in TPN
Today, chromium is routinely added to TPN solutions, providing 10–15 mcg chromium per day. This is a much higher daily amount than healthy individuals absorb from a balanced diet. Experts recommend further research on parenteral chromium requirements to determine whether chromium levels in TPN solutions should be reduced.
9. Chromium and Health: Exploring Potential Benefits
Research has explored chromium’s potential role in various health conditions.
9.1. Chromium for Impaired Glucose Tolerance and Diabetes
Since chromium may enhance insulin action, studies have investigated whether increasing chromium intake could reduce the risk of impaired glucose tolerance and diabetes.
9.1.1. Intervention Studies and Chromium Supplementation
Numerous randomized controlled trials have examined the effects of chromium supplements, often at high doses, in individuals without diabetes or with glucose intolerance or diabetes. One frequently cited study assigned adults with type 2 diabetes to receive either 100 mcg chromium, 500 mcg chromium, or a placebo twice daily for four months. Participants receiving 1,000 mcg/day chromium had significantly lower fasting serum glucose concentrations compared to those receiving the placebo or 200 mcg/day chromium. They also showed reduced serum glucose concentrations after a glucose challenge and lower hemoglobin A1c (HbA1c) levels.
9.1.2. Inconsistent Findings and Reviews
Subsequent studies using various doses of chromium have yielded inconsistent results. A 2019 review of chromium and glycemic control included several meta-analyses and systematic reviews of clinical trials. Overall, chromium, when used as an adjuvant treatment, slightly lowered fasting plasma glucose and HbA1c levels in people with diabetes. However, the clinical significance of these findings remains unclear.
9.1.3. Variability in Responses
Some research suggests that responses to chromium supplementation may vary. Supplements might be more beneficial for people with more severe insulin resistance and poorer glycemic control. A randomized trial involving participants with type 2 diabetes found that daily supplementation with 1,000 mcg chromium did not significantly affect insulin sensitivity, fasting glucose levels, or HbA1c values compared to the placebo. However, some participants did respond to chromium supplementation, and these individuals had significantly lower insulin sensitivity and higher fasting glucose and HbA1c levels at baseline.
9.1.4. Marketed Supplements and FDA Claims
Manufacturers widely market chromium supplements in the United States for people with type 2 diabetes, hoping to reduce their risk of diabetes or improve their glycemic control. The FDA allows only a qualified health claim for chromium picolinate dietary supplements, stating that one small study suggests it may reduce the risk of insulin resistance, and therefore possibly reduce the risk of type 2 diabetes. However, the FDA concludes that the existence of such a relationship is highly uncertain.
9.1.5. Guidelines and Recommendations
The American Diabetes Association concluded in its 2010 diabetes guidelines that because studies have not definitively shown that chromium supplementation benefits people with diabetes or obesity, the association cannot recommend such supplementation. Similarly, in its 2015 position statement, the association stated that evidence is insufficient to support the routine use of supplements containing chromium and other micronutrients for glycemic control in people with diabetes.
9.2. Chromium for Metabolic Syndrome
Metabolic syndrome involves a cluster of risk factors that increase the risk of heart disease, diabetes, and stroke. Because insulin resistance is a key component, some scientists have suggested that chromium supplements might be beneficial.
9.2.1. Prospective Studies and Chromium Levels
A prospective study of adults found that baseline toenail chromium concentrations were inversely associated with the incidence of metabolic syndrome over a long-term follow-up. This led to the hypothesis that chromium supplements could benefit people with metabolic syndrome.
9.2.2. Limited Clinical Trials
Only a few clinical trials have examined the effects of chromium supplementation for metabolic syndrome. One trial involving adults with metabolic syndrome found that chromium supplementation significantly increased acute insulin response to glucose but did not affect HbA1c levels, insulin sensitivity, or other measures of glucose metabolism. It also had no effect on body weight or serum lipids. Similarly, a clinical trial involving adults with metabolic syndrome and impaired glucose tolerance found that daily supplementation with chromium did not affect fasting glucose levels, HbA1c, waist circumference, blood pressure, or lipid levels.
9.2.3. Overall Findings
Limited research suggests that chromium supplements do not significantly benefit people with metabolic syndrome.
9.3. Chromium for Polycystic Ovary Syndrome (PCOS)
PCOS is a common endocrine disorder affecting women of reproductive age, characterized by infertility, obesity, dyslipidemia, hyperandrogenism, and elevated risks of type 2 diabetes and cardiovascular disease. Given the role of insulin resistance in PCOS, studies have explored the use of chromium supplements to help maintain glycemic control and reduce lipid levels.
9.3.1. Systematic Reviews and Meta-Analyses
Several systematic reviews and meta-analyses of randomized clinical trials have examined the effects of chromium supplements on the signs and symptoms of PCOS. One analysis found that chromium supplementation had no effect on fasting blood glucose, total testosterone, dehydroepiandrosterone, follicle-stimulating hormone, or luteinizing hormone levels. However, it did significantly reduce body mass index (BMI) and free testosterone levels compared to the placebo. Another analysis showed mixed findings, with chromium supplementation having no significant effect on fasting insulin levels or insulin sensitivity but improving a measure of insulin resistance in some trials.
9.3.2. Mixed Evidence and Conclusions
Overall, the evidence on whether chromium supplementation reduces the risk of PCOS or is beneficial for women with this condition is mixed, making it difficult to draw firm conclusions. Additional studies with sufficient sample sizes and duration in well-defined populations are needed.
9.4. Chromium for Dyslipidemia
Numerous studies show associations between poor chromium status and elevated blood cholesterol levels. Therefore, scientists hypothesize that chromium supplementation might improve blood lipid levels.
9.4.1. Clinical Trials and Mixed Results
A randomized clinical trial involving participants with poorly controlled type 2 diabetes found that supplementation with chromium picolinate had no effect on total cholesterol, HDL, low-density lipoprotein (LDL) cholesterol, or triglyceride levels compared to the placebo. However, a trial involving women with PCOS found that chromium significantly decreased serum triglycerides and total cholesterol levels. Results of studies with higher doses of supplemental chromium have also been mixed.
9.4.2. Meta-Analyses and Lipid Levels
Meta-analyses examining the effects of chromium supplementation in people with diabetes and PCOS have shown no significant changes in total cholesterol and LDL cholesterol levels. However, some have shown that chromium supplementation increases HDL cholesterol levels and decreases triglyceride levels.
9.4.3. Need for Additional Research
Additional research is needed to determine whether chromium supplementation has any clinically significant effects on dyslipidemia.
9.5. Chromium for Weight and Lean Body Mass
Some scientists believe that chromium supplementation could reduce the amount of glucose converted to fat and increase protein synthesis, thereby increasing muscle mass. Preliminary research also suggests that chromium supplements might reduce food intakes, hunger levels, and fat cravings.
9.5.1. Meta-Analysis and Weight Loss
A meta-analysis examining the impact of chromium supplementation on anthropometric indexes in participants with overweight or obesity found that participants taking chromium supplements lost significantly more weight than those taking a placebo and experienced a significant reduction in BMI and body fat percentage. The chromium supplements had no significant effect on waist circumference or waist-to-hip ratio.
9.5.2. Cochrane Review and Overall Findings
Other systematic reviews and meta-analyses have had similar findings. The Cochrane Review’s authors noted that the effect of chromium supplementation on body weight is of “debatable clinical relevance” and the overall quality of the evidence is low.
9.5.3. Clinical Significance
Research suggests that supplementation with chromium, mainly in the form of chromium picolinate, reduces body weight and body fat percentage to a very small, but statistically significant, extent. However, these effects have little clinical significance.
10. Potential Health Risks from Excessive Chromium
The FNB concluded that no adverse effects have been linked to high intakes of chromium from food or supplements, so it did not establish a UL for chromium. However, the FNB noted that caution may be warranted because the data are limited and that high intakes of chromium could have adverse effects. People with renal and liver disease might be more susceptible to adverse effects from high chromium intakes.
According to isolated case reports, chromium supplements might cause weight loss, anemia, thrombocytopenia, liver dysfunction, renal failure, rhabdomyolysis, dermatitis, and hypoglycemia.
11. Interactions of Chromium with Medications
Several types of medications have the potential to interact with chromium supplements.
11.1. Insulin Interaction
Chromium might increase insulin sensitivity. Taking chromium with insulin could increase the risk of hypoglycemia.
11.2. Metformin and Other Antidiabetes Medications Interaction
Chromium supplementation might lower blood glucose levels. Therefore, chromium supplements might have an additive effect with metformin or other antidiabetes medications, potentially increasing the risk of hypoglycemia.
11.3. Levothyroxine Interaction
Taking chromium picolinate supplements at the same time as levothyroxine (used to treat hypothyroidism) can decrease levothyroxine absorption.
12. Chromium and Healthful Diets
The federal government’s 2020–2025 Dietary Guidelines for Americans emphasizes that nutritional needs should be met primarily through foods, as foods provide an array of nutrients and other components that have benefits for health. Fortified foods and dietary supplements can be useful when it is not otherwise possible to meet needs for one or more nutrients.
A healthy dietary pattern includes:
- A variety of vegetables, fruits, grains (at least half whole grains), fat-free and low-fat milk, yogurt, and cheese, and oils. Many whole grains, fruits, and vegetables are good sources of chromium.
- A variety of protein foods such as lean meats, poultry, eggs, seafood, beans, peas, and lentils, nuts and seeds, and soy products. Lean meats, nuts, poultry, and eggs contain chromium.
- Limiting foods and beverages higher in added sugars, saturated fat, and sodium.
- Limiting alcoholic beverages.
- Staying within your daily calorie needs.
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14. FAQ About Chromium
| Question | Answer |
|---|---|
| What foods are high in chromium? | Brewer’s yeast, meats, whole grains, broccoli, green beans, and some fruits like apples and bananas. The chromium content can vary depending on soil and processing methods. |
| What does chromium do for the body? | Chromium assists insulin in its role of regulating blood sugar (glucose). It is also involved in the metabolism of carbohydrates, fats, and proteins. |
| What are the symptoms of chromium deficiency? | True chromium deficiency is rare in healthy individuals. In specific medical situations (like TPN), symptoms might include glucose intolerance, elevated blood sugar, and nerve damage. However, these are not definitive and are not typically seen in the general population. |
| Is it safe to take chromium supplements every day? | For most people, chromium supplements are considered safe when taken within reasonable dosages. However, it is always recommended to consult with a healthcare professional before starting any new supplement, especially if you have existing health conditions or are taking medications. |
| Can chromium help with weight loss? | Some studies suggest chromium picolinate might have a small effect on weight loss and body fat reduction. However, the effect is generally considered minimal and not clinically significant. It shouldn’t be relied upon as a primary weight-loss strategy. |
| What Is Chromium picolinate? | Chromium picolinate is a form of chromium where chromium is bound to picolinic acid. This form is believed to enhance the absorption of chromium in the body compared to other forms. It is commonly found in dietary supplements. |
| Can chromium affect blood sugar levels? | Yes, chromium can affect blood sugar levels because it enhances the action of insulin. It can help improve glucose control, especially in individuals with insulin resistance or type 2 diabetes. However, it’s important to monitor blood sugar levels closely, especially if you are also taking diabetes medications. |
| Are there any side effects of taking chromium supplements? | Side effects are generally rare, but some individuals may experience mild issues such as stomach upset, headaches, or changes in mood. In rare cases, more serious side effects such as liver or kidney problems have been reported. |
| Who should not take chromium supplements? | Individuals with kidney or liver disease should exercise caution and consult with their doctor before taking chromium supplements. Also, if you have diabetes and are taking insulin or other blood sugar-lowering medications, you should use chromium supplements only under medical supervision to avoid the risk of hypoglycemia. |
| How much chromium should I take? | The Adequate Intake (AI) levels set by the FNB vary by age and sex. For adults, the AI is generally 35 mcg/day for men and 25 mcg/day for women. If considering supplementation, it is best to discuss appropriate dosages with a healthcare provider, as needs can vary based on individual health status and other factors. |
| Can chromium interact with medications? | Yes, chromium can interact with certain medications, including insulin, metformin, and levothyroxine. It’s essential to inform your healthcare provider about all supplements you are taking to avoid potential interactions. |
| Is chromium beneficial for athletes? | Some athletes use chromium supplements with the belief that it will increase muscle mass and reduce body fat. However, the evidence supporting these claims is limited, and more research is needed to determine whether chromium supplementation offers significant benefits for athletic performance. |
| Where can I ask more questions about chromium? | Visit what.edu.vn to ask any questions you have about chromium and receive answers from our community of experts. Our platform is free, fast, and reliable, making it the perfect resource for all your questions. |
| Is chromium the same as hexavalent chromium? | No, chromium and hexavalent chromium are different. Trivalent chromium is a nutrient that is naturally present in many foods and available as a dietary supplement. Hexavalent chromium is a toxic byproduct of stainless steel and other manufacturing processes. This article focuses entirely on trivalent chromium. |
| Can chromium help with polycystic ovary syndrome (PCOS)? | Because insulin resistance is often a central component of PCOS, studies have investigated the use of chromium supplements in people with PCOS to help maintain glycemic control and reduce lipid levels. Overall, the evidence on whether chromium supplementation reduces the risk of PCOS or is beneficial for women with this condition is mixed, making it difficult to draw firm conclusions. |
15. References
(Please note: The reference list below is directly copied from the original article. For the sake of brevity and to avoid duplication, it is not being regenerated here. Please refer to the original article for the complete list of references.)
16. Disclaimer
This fact sheet by the National Institutes of Health (NIH) Office of Dietary Supplements (ODS) provides information that should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.
Updated: June 2, 2022
