Chromium, an essential mineral, is necessary for the formation of Glucose Tolerance Factor, a compound that regulates the body's use of glucose and helps to balance blood sugar. Chromium is also used in the metabolism and storage of fats, proteins, and carbohydrates by the body. Although there is no hard evidence that chromium aids weight loss or reduces body fat, as has been suggested in the past, chromium does have many other health benefits.
Health Benefits of Chromium
In addition to balancing blood sugar levels, chromium has many benefits including:
- Regulates hunger
- Reduces cravings
- Helps protect DNA and RNA
- Important to heart function
- Helps control fat and cholesterol levels in the blood
Symptoms of Chromium Deficiency
Those who are under extreme stress or eat a diet high in refined sugars and flours, additives, and processed foods or who are obese are at risk of chromium deficiency since these factors deplete chromium from the body. Symptoms of chromium deficiency include:
- Cold sweats, dizziness or irritability after six hours without any food
- Frequent hunger
- Cold hands
- Need for excessive sleep or drowsiness during the day
- Addiction to sweet foods
- Frequent urination
- Excessive thirst
Food Sources of Chromium
According to the National Institute of Health, the AI (Adequate Intake) of chromium is from 20 to 35 mcg daily for those 19 years of age and older. There are many foods that are high in chromium, making the AI easy to meet. Excellent sources of chromium are:
- Brewer's yeast
- Whole wheat bread
- Rye bread
- Oysters
- Peas
- Shredded Wheat breakfast cereal
- Potatoes
- Wheat germ
Other good sources of chromium include: green peppers, eggs, chicken, apples, butter, parsnips, and Swiss cheese.
Chromium Supplements
Since chromium is not produced by the body, it must be obtained from food. Eating a diet high in chromium-rich foods is the best way to ensure adequate amounts of chromium. Those who wish to also add a chromium supplement to their daily diet should choose chromium picolinate or chromium polynicotinate since these have the highest bioavailability among chromium supplements. Consumers who use chromium supplements should be aware of the interactions between chromium and certain medications. For a list of medications that interact with chromium, see: Dietary Supplement Fact Sheet: Chromium.
Further Reading:
To find out how to choose a good quality supplement, see: How to Choose a Quality Supplement. For general information on eating a healthy diet, see: Eating a Healthy Diet.
References:
Patrick Holford. (2004). The New Optimum Nutrition Bible. Berkeley: Crossing Press.
National Institute of Health Office of Dietary Supplements
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