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Chromium is an essential trace mineral required for carbohydrate, lipid, protein and corticosteroid metabolism. It has been purported to aid in weight loss via mechanisms which include increased insulin sensitivity, increased metabolic rate, decreasing food cravings and helps for the case of T2DM and gestational diabetes. In this blog we will find out, the role and clinical importance of chromium in disease managements and prevention.

What Is Chromium

Chromium is a metallic element that humans need in very small quantities. it exists in several forms, specifically hexavalent and trivalent chromium. The Hexavalent form of chromium is toxic and recognised as carcinogenic to animals and humans.

The trivalent form of chromium is an essential trace element and is approved as a supplement, and is essential for carbohydrate and fat metabolism. Trivalent chromium is considered biologically active and it is present in many vegetables, fruits, spices and other dietary supplements in very small amounts.

Chromium is transported around the systemic circulation primarily by transferrin therefore competing with iron.

Sources Of Chromium

  • Vegetables: Broccoli, Lettuce, Peas, Carrots, Celery, Green Beans
  • Fruits: Apple, Orange, Banana
  • Juices: Grape Juice, Orange, Tomato
  • Peanut Butter
  • Whole Grains Products: White Rice, English Muffins, Whole Wheat Bread, Spaghettis
  • Dairy: Fat-Free Milk, Brewer’s Yeast, American Cheese
  • Others: Red Wine
Chromium Rich Food

Common Symptoms Of Chromium Deficiency

Primary Deficiency Symptoms
  • Weight loss
  • Glucose intolerance
  • Neuropathy
  • Insulin resistance
  • Low energy and fatigue
  • Obesity
Secondary Deficiency Symptoms 

Prolonged chromium deficiency may cause adverse metabolic and neurological effects., some include:

  • Unexplained change in weight
  • Worsened optic health
  • Loss of appetite
  • Poor blood glucose control
  • Weaken bones
  • Skin problem
  • Lack of concentration
  • Slow growth and development
  • Delay in healing
  • Mood Swings and Anxiety
Deficiency Symptoms Of Chromium

Health Benefits Of Chromium

There are many benefits of chromium. Some of the best standout benefits are:

Help In Controlling Blood Sugar and Prevent Diabetes

For diabetic people, chromium may help to increase the body’s response to insulin and reduce blood sugar levels. However, when it comes to preventing diabetes, chromium doesn’t show an effective ability to prevent diabetes in non-diabetic people or people prone to diabetes.

Helps To Lower High Cholesterol

Some studies show that higher chromium intake may reduce the risk of cardiac diseases by reducing the bad cholesterol level and help to normalise fat metabolism.

Support Skin Health And Prevent Acne Problem

Frequent changes in blood sugar levels may cause acne and other skin problems. As we know that chromium helps in maintaining blood sugar, therefore it helps in improving skin health. Chromium rich foods, such as broccoli, tomato, oranges etc. contain antioxidants and phytonutrients that also help to prevent acne and skin ageing.

Boost Metabolism and Energy Levels

Adequate amounts of trace elements like calcium, magnesium and chromium are essential for everyone, especially active people as these micronutrients boost energy levels and enhance work performance.

Helps In Maintaining Optic Health

Chromium protects your eyesight and prevents diabetes and age-related eyes problems like glaucoma. Because chromium reduces the risk of diabetes, it is beneficial for eyes health as well.

Anti-inflammatory Effects Of Chromium

Chromium supplement significantly decreased vascular inflammation. Chromium niacinate is found more effective form of chromium in lowering pro-inflammatory cytokines, oxidative stress and lipid levels in the blood.

Antioxidant Effects Of Chromium

Chromium picolinate supplementation plays an effective role in reducing oxidative stress in diabetic people. The chromium histadinate form shows a better effect than picolinate.

Controls On Cravings And Prevent Weight Gain

Higher chromium intake is linked with a reduction in adipose tissues and helps in hunger, cravings and binge eating and helps to maintain a healthy weight.

Strengthen The Bones From Fractures And Osteoporosis

Chromium reduces the loss of calcium, therefore it might be beneficial for preventing bone loss in aged people. Chromium is also considered a natural remedy for osteoporosis.

Support Brain Health And Fight Against Cognitive Decline

Chromium act as a beneficial modulator of the brain’s healthy and cognitive functions especially in old age. Studies show that chromium intake may help to keep the hypothalamus healthy, which is an extremely important part of the brain.

Helps In Polycystic Ovary Syndrome (PCOS)

Some study suggests that chromium picolinate improves the glucose tolerance and insulin sensitivity in women with the polycystic ovarian disease.

Health Benefits Of Chromium

Supplement Of Chromium

Chromium supplements may help in managing diabetes, reducing insulin resistance and reducing blood lipids and enhancing energy levels. Chromium picolinate is the most popular supplement because of higher absorption. Chromium polynicotinate is another better form because of synergistic effects with nicotinic acid.

Choose a supplement, that is certified by any reputed and certifying body. The certification confirms that the ingredients and the amount listed on the label are reliable and genuine.

Dosage Of Chromium

The recommended dosage is 200-400 micrograms (mcg)

Start with lower dosage like 200 mcg and maximum of 12 weeks.

 

Note: Kindly consult your medical practitioners before starting any supplements.

Important FAQ’s

  • Chromium deficiency can be tested by measuring serum level but it is unclear if serum level correlate with tissue levels.
  • Since chromium can lower the blood sugar level, It is suggested that the person on diabetic medication, only use a chromium supplement under the supervision of an experienced medical practitioner to monitor and adjust.
  • Steroid increases the urinary losses of chromium so chromium supplementation supports in the recovery from steroid-induced diabetes type-2
  • Chromium effect on T2DM, Insulin resistance, sugar cravings, obesity, PCOS, osteoporosis can take at least 3 months.
  • Pregnant and breastfeeding women should completely avoid chromium supplements.
  • Factors such as high sugar/carbs diet, steroids and NSAID’s use, excessive exercise, infection and psychological stress decreases the optimal level.
  • High chromium intake like 1000 mcg may cause some side effects, such as watery stools, vertigo, headaches, and urticaria.
  • Supplemental forms used in trails for clinically low dosage < 500 mcg per day are likely to be safe and shouldn’t exceed 12 weeks.
  • Chromium compete with iron for binding to transferrin so it is suggested to keep a gap of 1-2 hours from iron supplementation.

Conclusion

Chromium is a mineral that we need in small quantities. It takes part in various body functions but most likely in carbohydrate and fat metabolism. It is present in many dietary food items and it is completely safe to eat.

Higher chromium intake may help in insulin regulation, reduce blood sugar, and helps increase good cholesterol. If you are considering starting a chromium supplement, talk with your health care provider.

References