Chromium

While chromium may conjure up images shiny car bumpers, this mineral also exists in an organic form which is readily usable by the body. As a supplement, chromium picolinate, a chelated complex of chromium, and picolinic acid might be more easily absorbed and less likely to be displaced by competitive ions, such as copper, manganese, iron and zinc, than is the inorganic chromic chloride.

The trace mineral chromium is an essential component of glucose tolerance factor (GTF). GTF contains niacin, glycine, glutamic acid, cysteine, and chromium in the trivalent form. A deficiency in chromium results in glucose intolerance. Chromium contributes to the prevention of adult-onset diabetes. It might also facilitate the binding of insulin to the cell membrane. It has been shown to decrease sugar cravings and is considered an effective treatment against both hypoglycemia and diabetes by improving glucose tolerance, increasing cell sensitivity to insulin, and reducing circulating insulin levels.¹ Recent studies also point to chromium supplementation as a potential treatment for acne. People with severe forms of acne are thought to have a low glucose tolerance and/or insulin insensitivity of the skin which chromium-rich yeast supplements have been shown to improve.²

Research also indicates chromium's role in lowering total cholesterol, LDL cholesterol, and serum triglyceride levels and improves the LDL-to-HDL cholesterol ratio, according to Dr. Jeoffry Gordon in San Diego, California. Subsequent research supports this and suggests a greater role for chromium in the treatment and prevention of high cholesterol and cardiovascular disease. There is speculation chromium positively affects lipid profiles by its ability to increase insulin efficiency, thereby reducing elevated lipid levels.³

The supplemental form chromium picolinate has gained attention because of its body composition benefits. In other words, it helps improve the physique by decreasing total body fat and maintaining or increasing lean body mass. Careful analyses of several recent clinical studies revealed that a daily intake of 200 micrograms may not always be adequate to cause a statistically significant change in body composition, and that chromium picolinate supplementation primarily benefits two populations: the moderately obese and young athletes. The studies on each of these groups found those taking 400 mcg daily achieved greater success than those on placebos or 200 mcg. Supplementation alone is unlikely to make a fat person thin, but when combined with low-fat food choices and aerobic exercise, it can be a decisive component of an overall strategy for long-term weight control.⁴

Suspected reasons for chromium deficiency are a decrease in the soil content of this mineral, food processing (most chromium is removed from grains when they are refined), and poor diets. Using aluminum cookware lowers the chromium levels in cooked foods. In contrast, cooking acidic foods in stainless steel cookware causes chromium to leech into the food and provides an additional source of dietary chromium.

1 Morris B, Blumsohn A, Mac Neil S, et al: The trace element chromium: A role in glucose homeostasis. Am J Clin N 1992; 55:989-991.

2 McCarthy M, High chromium yeast for acne? Med Hypoth 14, 307-310, 1984.

3 Press R, Geller J, Evans G: The effect of chromium picolinate on serum cholesterol and apolipoprotein fractions in human subjects. West J Med 1990;152:41-45.

4 Kaats GR, Fisher JA, Blum K: Effects of Chromium Picolinate Supplementation on Body Composition. Age 1991; 14:138 (Abstract); and Bulbulian R, Pringle DD, Liddy MS. Chromium Picolinate Supplementation in Male and Female Swimmers. J Am Coll Sports Med 1996; 28 (Suppl 5): S111 (Abstract).

• Beef
• Beer
• Bran
• Brewer's yeast
• Butter
• Calves' liver
• Chicken
• Dairy products: Cheese
• Eggs
• Fish and seafood
• Fresh fruit: Apples, Banana, Orange, Blueberry
• Fresh vegetables: Green Pepper, Parsnips, Spinach, Carrots, Green Beans, Cabbage
• Nuts
• Oysters
• Potatoes, with skin
• Wheat germ
• Whole-grain products

Available as:

• A constituent of many multivitamin/mineral preparations.
• Chromium picolinate; chromium polynicotinate; chromium chloride; chromium-enriched yeast; trivalent chromium-amino acid complex.¹

1 From Griffith HW, Vitamins, Minerals, and Supplements.

PROVEN BENEFITS:

• Promotes glucose metabolism.
• Helps insulin regulate blood sugar.
• Decreases insulin requirements and improves glucose tolerance of some people with maturity-onset diabetes.

What this mineral does:

• Aids transport of amino acids to liver and heart cells.
• Enhances effect of insulin in glucose utilization.¹

1 From Griffith HW, Vitamins, Minerals, and Supplements.

SPECULATED UNPROVED BENEFITS:

• Relieves atherosclerosis and diabetes.
• Facilitates binding of insulin to cell membrane.¹

1 From Griffith HW, Vitamins, Minerals, and Supplements.

• Anyone with inadequate caloric or dietary intake or increased nutritional requirements.
• Those who abuse alcohol or other drugs.
• People with a chronic wasting illness or who have recently undergone surgery.
• Those with a portion of the gastrointestinal tract surgically removed.
• People with recent severe burns or injuries.

Miscellaneous information:

• Chromium toxicity can result from industrial overexposure, such as tanning, electroplating, steel making, abrasives manufacturing, cement manufacturing, diesel-locomotive repairs, furniture polishing, fur processing, glass making, jewelry making, metal cleaning, oil drilling, photography, textile dyeing, wood-preservative manufacturing.
• Nutritional science has yet to determine exact amounts of chromium in most foods. Less than 1% of dietary chromium is absorbed.
• Chromium exists in natural water. In its organic form it is present in food sources as glucose tolerance factor (GTF).¹

1 From Griffith HW, Vitamins, Minerals, and Supplements.

• Reduced tissue sensitivity to glucose, similar to diabetes
• Disturbances of glucose, fat and protein metabolism
• Symptoms exhibited by people with maturity-onset diabetes, such as overweight, fatigue, excess thirst, increased appetite, frequent urination, decreased resistance to infection, urinary-tract infections and yeast infections of the skin, mouth and vagina¹

1 From Griffith HW, Vitamins, Minerals, and Supplements.

UNPROVED SPECULATED SYMPTOMS

• None¹

1 From Griffith HW, Vitamins, Minerals, and Supplements.

LAB TESTS TO DETECT DEFICIENCY :

• Serum chromium
• Hair analysis, though some experts believe this is not a reliable test for deficiency or toxicity.¹

1 From Griffith HW, Vitamins, Minerals, and Supplements.

Optimal Levels

• 200-500 mcg.

Minimum Dosage

Recommended Dietary Allowance (RDA):

No RDA has been established. Estimated safe range of intake per day given. The therapeutic dosage for chromium is up to 1000 mcg per day. Adults need to obtain at least 200 mcg per day. A range between 400-600 mcg daily is generally recommended for treatments involving weight loss and for enhancing glucose tolerance.

Don't take if you:

• Work in an environment that has high concentrations of chromium.
• Consult your doctor if you have:
• Diabetes.
• Lung disease.
• Liver disease.
• Kidney disease.

Over age 55:

• No special needs if you eat a balanced diet.

Pregnancy:

• Avoid during pregnancy.

Breast feeding:

• Avoid during breast-feeding.

Effect on lab tests:

• Diagnostic tests, such as red-blood-cell-survival studies, performed after radioactive hexavalent chromium is used for 3 months may cause falsely elevated levels in blood.

Storage:

• Store in cool, dry place away from direct light, but don't freeze.
• Store safely out of reach of children.
• Don't store in bathroom medicine cabinet. Heat and moisture may change action of mineral.

OVERDOSE/TOXICITY

Signs and symptoms:

• Dietary form has very low toxicity. Long-term exposure to chromium may lead to skin problems, perforation of nasal septum, lung cancer, liver impairment, kidney impairment.

What to do:

• For symptoms of overdosage: Discontinue mineral, and consult doctor.
• For accidental overdosage (such as child taking entire bottle): Call emergency services, the telephone operator or your nearest Poison Control Center.

ADVERSE REACTIONS OR SIDE EFFECTS

• Very high dose may induce headache; in experimental studies a noted side effect was increased and more vivid dreaming and less sleep required.

INTERACTION WITH OTHER SUBSTANCES

• Sugar is partially destroyed by chromium.
• Refined sugar, white flour, and lack of exercise or heavy exercise can deplete chromium levels.

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