Introduction

Chromium is an essential trace mineral that enhances the action of insulin and plays an important role in carbohydrate, fat, and protein metabolism. Adequate chromium levels support healthy blood sugar regulation and energy balance.

What Is Chromium?

Chromium is a trace mineral involved in glucose metabolism by improving insulin sensitivity at the cellular level.

• Type: Essential trace mineral
• Main role: Insulin function and glucose metabolism
• Storage: Small amounts in tissues

How Chromium Works in the Body

Chromium potentiates the action of insulin, helping cells take up glucose from the bloodstream more efficiently.

• Enhances insulin sensitivity
• Supports normal blood sugar levels
• Plays a role in fat and protein metabolism
• Supports energy production

Sources of Chromium

• Whole grains
• Broccoli
• Nuts and seeds
• Legumes
• Egg yolk
• Meat and poultry

Chromium Deficiency

Chromium deficiency is uncommon but may occur with poor diet, high refined sugar intake, or long-term parenteral nutrition.

Possible deficiency symptoms include:

• Impaired glucose tolerance
• Fatigue
• Weight changes
• Increased cravings for sugar

Dosage & How to Take Chromium

• Adult men: 35 mcg/day
• Adult women: 25 mcg/day
• Pregnancy: 30 mcg/day
• Breastfeeding: 45 mcg/day

Chromium supplements are usually taken with meals.

Forms of Chromium

• Chromium picolinate
• Chromium polynicotinate
• Chromium chloride
• Brewer’s yeast (natural source)

Benefits & Uses

• Supports healthy blood sugar levels
• Improves insulin sensitivity
• Supports energy metabolism
• May help reduce sugar cravings
• Supports healthy lipid metabolism

Safety, Side Effects & Precautions

• Generally safe at recommended doses
• Very high doses may affect kidney or liver function
• Use caution in people with diabetes on medication
• Avoid excessive supplementation without guidance

Special Populations

• People with diabetes: May benefit under medical supervision
• Elderly: Supports glucose metabolism
• Individuals with high sugar intake: Higher needs possible
• Athletes: Supports energy utilization

Frequently Asked Questions

What does chromium do in the body?

Chromium enhances insulin action and helps regulate blood sugar levels.

Can chromium be taken daily?

Yes. Daily intake within recommended limits is safe.

Is chromium good for diabetes?

Chromium may support insulin sensitivity but should be used under medical guidance.

Can too much chromium be harmful?

Excessive doses may affect kidney or liver health.

Best natural source of chromium?

Whole grains, broccoli, and nuts are good natural sources.