Chromium: Benefits, Sources and Supplements
What is chromium and what foods contain enough chromium for a healthy lifestyle?
What is Chromium?
Chromium is an essential trace mineral, which means we don't make it in our bodies, but have to obtain it from food.
Chromium is a common heavy metal found in soil. The roots of plants absorb the chromium from the soil and when animals eat plants, they absorb chromium. When people eat these plants or animals, they naturally consume chromium.
Chromium is a cofactor in various enzymatic reactions in the body and it is involved in the regulation of blood sugar.
What are the benefits of chromium?
- Chromium may help improve energy levels by enhancing the body's ability to process carbohydrates, fats and proteins, which are essential for energy production.
- Some studies have shown that chromium reduces insulin resistance and helps reduce the risk of cardiovascular disease and type 2 diabetes.
- Chromium may help with weight management, as there are some reports of chromium controlling appetite and reducing cravings.
- There is some research that shows that chromium may help in maintaining bone density and improving cognitive function.
What foods are rich in chromium?
- Broccoli
- Green beans
- Whole grains - whole wheat bread and quinoa
- Lean meats - turkey and lean beef
- Eggs
- Milk and dairy products
- Nuts - Brazil nuts
- Brewer's Yeast
- Red wine
- Potatoes
- Grape juice
How much chromium do we need daily?
People only need small amounts of chromium per day. The Adequate Intake of chromium for ages 9 years and older ranges from 21 to 25 micrograms (mcg) per day for females and 25 to 35 mcg per day for men.
- Men 51 years and older: 30 mcg/day
- Men ages 19-50: 35 mcg/day
- Women 51 years and older: 20 mcg/day
- Women ages 19-50: 25 mcg/day
- Ages 14-18: 35 mcg for males, 24 mcg for females
- Ages 9-13: 25 mcg for males, 21 mcg for females
- Ages 4-8: 15 mcg/day
- Ages 1-3: 11 mcg/day
- Ages 7-12 months: 5.5 mcg/day
- Up to 6 months: 0.2 mcg/day
Chromium supplements
Most people get enough chromium from a healthy diet and do not need supplementation.
Benefits and risks of chromium supplements
- There are a few reports that show that chromium supplements might contribute to weight loss and help increase muscle mass. But more research is still needed.
- Recent studies have shown that chromium supplements improve muscle growth or a decrease in fat mass.
- There are studies that indicate that chromium supplements may benefit patients with type 2 diabetes, reducing levels of blood lipids, enhancing weight loss and improving body composition.
- Before starting any supplementation, be sure to talk with your healthcare clinician.