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 Dietary Supplement Fact Sheet:

Chromium
• Health Professional

• Other Resources

Chromium: What is it?

Chromium is a mineral that humans require in trace amounts, although its mechanisms of action in
the body and the amounts needed for optimal health are not well defined. It is found primarily in two
forms: 1) trivalent (chromium 3+), which is biologically active and found in food, and 2) hexavalent
(chromium 6+), a toxic form that results from industrial pollution. This fact sheet focuses exclusively
on trivalent (3+) chromium.

Chromium is known to enhance the action of insulin [1-3], a hormone critical to the metabolism and
storage of carbohydrate, fat, and protein in the body [4]. In 1957, a compound in brewers' yeast was
found to prevent an age-related decline in the ability of rats to maintain normal levels of sugar
(glucose) in their blood [3]. Chromium was identified as the active ingredient in this so-called "glucose
tolerance factor" in 1959 [5].

Chromium also appears to be directly involved in carbohydrate, fat, and protein metabolism [1-2,6-
11], but more research is needed to determine the full range of its roles in the body. The challenges to
meeting this goal include:

• Defining the types of individuals who respond to chromium supplementation;

• Evaluating the chromium content of foods and its bioavailability;

• Determining if a clinically relevant chromium-deficiency state exists in humans due to inadequate

dietary intakes; and

• Developing valid and reliable measures of chromium status [9].

What foods provide chromium?

Chromium is widely distributed in the food supply, but most foods provide only small amounts (less
than 2 micrograms [mcg] per serving). Meat and whole-grain products, as well as some fruits,
vegetables, and spices are relatively good sources [12]. In contrast, foods high in simple sugars (like
sucrose and fructose) are low in chromium [13].

Dietary intakes of chromium cannot be reliably determined because the content of the mineral in foods
is substantially affected by agricultural and manufacturing processes and perhaps by contamination
with chromium when the foods are analyzed [10,12,14]. Therefore, Table 1, and food-composition
databases generally, provide approximate values of chromium in foods that should only serve as a
guide.

Table 1: Selected food sources of chromium [12,15-16]

Food Chromium (mcg)
Broccoli, ½ cup 11
Grape juice, 1 cup 8
English muffin, whole wheat, 1 4
Potatoes, mashed, 1 cup 3
Garlic, dried, 1 teaspoon 3
Basil, dried, 1 tablespoon 2
Beef cubes, 3 ounces 2
Orange juice, 1 cup 2
Turkey breast, 3 ounces 2
Whole wheat bread, 2 slices 2
Red wine, 5 ounces 1-13
Apple, unpeeled, 1 medium 1
Banana, 1 medium 1
Green beans, ½ cup 1

What are recommended intakes of chromium?

Recommended chromium intakes are provided in the Dietary Reference Intakes (DRIs) developed by
the Institute of Medicine of the National Academy of Sciences [14]. Dietary Reference Intakes is the
general term for a set of reference values to plan and assess the nutrient intakes of healthy people.
These values include theRecommended Dietary Allowance (RDA) and the Adequate Intake (AI). The
RDA is the average daily intake that meets a nutrient requirement of nearly all (97 to 98%) healthy
individuals [14]. An AI is established when there is insufficient research to establish an RDA; it is
generally set at a level that healthy people typically consume.

In 1989, the National Academy of Sciences established an "estimated safe and adequate daily dietary
intake" range for chromium. For adults and adolescents that range was 50 to 200 mcg [17]. In 2001,
DRIs for chromium were established. The research base was insufficient to establish RDAs, so AIs
were developed based on average intakes of chromium from food as found in several studies [14].
Chromium AIs are provided in Table 2.

Table 2: Adequate Intakes (AIs) for chromium [14]

Males Females Pregnancy Lactation
Age Infants and children (mcg/day)
(mcg/day) (mcg/day) (mcg/day) (mcg/day)
0 to 6 months 0.2
7 to 12 months 5.5
1 to 3 years 11
4 to 8 years 15
9 to 13 years 25 21
14 to 18 years 35 24 29 44
19 to 50 years 35 25 30 45
>50 years 30 20
mcg = micrograms

Adult women in the United States consume about 23 to 29 mcg of chromium per day from food, which
meets their AIs unless they're pregnant or lactating. In contrast, adult men average 39 to 54 mcg per
day, which exceeds their AIs [14].

The average amount of chromium in the breast milk of healthy, well-nourished mothers is 0.24 mcg
per quart, so infants exclusively fed breast milk obtain about 0.2 mcg (based on an estimated
consumption of 0.82 quarts per day) [14]. Infant formula provides about 0.5 mcg of chromium per
quart [18]. No studies have compared how well infants absorb and utilize chromium from human milk
and formula [10,14].

What affects chromium levels in the body?

Absorption of chromium from the intestinal tract is low, ranging from less than 0.4% to 2.5% of the
amount consumed [19-25], and the remainder is excreted in the feces [1,23]. Enhancing the mineral's
absorption are vitamin C (found in fruits and vegetables and their juices) and the B vitamin niacin
(found in meats, poultry, fish, and grain products) [26]. Absorbed chromium is stored in the liver,
spleen, soft tissue, and bone [27].

The body's chromium content may be reduced under several conditions. Diets high in simple sugars
(comprising more than 35% of calories) can increase chromium excretion in the urine [13]. Infection,
acute exercise, pregnancy and lactation, and stressful states (such as physical trauma) increase
chromium losses and can lead to deficiency, especially if chromium intakes are already low [28-29].

When can a chromium deficiency occur?

In the 1960s, chromium was found to correct glucose intolerance and insulin resistance in deficient
animals, two indicators that the body is failing to properly control blood-sugar levels and which are
precursors of type 2 diabetes [1]. However, reports of actual chromium deficiency in humans are rare.
Three hospitalized patients who were fed intravenously showed signs of diabetes (including weight
loss, neuropathy, and impaired glucose tolerance) until chromium was added to their feeding solution.
The chromium, added at doses of 150 to 250 mcg/day for up to two weeks, corrected their diabetes
symptoms [7,30-31]. Chromium is now routinely added to intravenous solutions.

Who may need extra chromium?

There are reports of significant age-related decreases in the chromium concentrations of hair, sweat
and blood [32], which might suggest that older people are more vulnerable to chromium depletion
than younger adults [14]. One cannot be sure, however, as chromium status is difficult to determine
[33]. That's because blood, urine, and hair levels do not necessarily reflect body stores [9,14].
Furthermore, no chromium-specific enzyme or other biochemical marker has been found to reliably
assess a person's chromium status [9,34].

There is considerable interest in the possibility that supplemental chromium may help to treat
impaired glucose tolerance and type 2 diabetes, but the research to date is inconclusive. No large,
randomized, controlled clinical trials testing this hypothesis have been reported in the United States
[14]. Nevertheless, this is an active area of research.

What are some current issues and controversies about chromium?

Chromium has long been of interest for its possible connection to various health conditions. Among
the most active areas of chromium research are its use in supplement form to treat diabetes, lower
blood lipid levels, promote weight loss, and improve body composition.
Type 2 diabetes and glucose intolerance
In type 2 diabetes, the pancreas is usually producing enough insulin but, for unknown reasons, the
body cannot use the insulin effectively. The disease typically occurs, in part, because the cells
comprising muscle and other tissues become resistant to insulin's action, especially among the obese.
Insulin permits the entry of glucose into most cells, where this sugar is used for energy, stored in the
liver and muscles (as glycogen), and converted to fat when present in excess. Insulin resistance leads
to higher than normal levels of glucose in the blood (hyperglycemia).

Chromium deficiency impairs the body's ability to use glucose to meet its energy needs and raises
insulin requirements. It has therefore been suggested that chromium supplements might help to
control type 2 diabetes or the glucose and insulin responses in persons at high risk of developing the
disease. A review of randomized controlled clinical trials evaluated this hypothesis [35]. This meta-
analysis assessed the effects of chromium supplements on three markers of diabetes in the blood:
glucose, insulin, and glycated hemoglobin (which provides a measure of long-term glucose levels; also
known as hemoglobin A1C). It summarized data from 15 trials on 618 participants, of which 425 were
in good health or had impaired glucose tolerance and 193 had type 2 diabetes. Chromium
supplementation had no effect on glucose or insulin concentrations in the non-diabetic subjects nor did
it reduce these levels in subjects with diabetes, except in one study. However, that study, conducted
in China (in which 155 diabetics were given either 200 or 1,000 mcg/day of chromium or a placebo)
might simply show the benefits of supplementation in a chromium-deficient population.

Overall, the value of chromium supplements for diabetics is inconclusive and controversial [36].
Randomized controlled clinical trials in well-defined, at-risk populations where dietary intakes are
known are necessary to determine the effects of chromium on markers of diabetes [35].

Lipid metabolism
The effects of chromium supplementation on blood lipid levels in humans are also inconclusive
[1,8,37]. In some studies, 150 to 1,000 mcg/day has decreased total and low-density-lipoprotein (LDL
or "bad") cholesterol and triglyceride levels and increased concentrations of apolipoprotein A (a
component of high-density-lipoprotein cholesterol known as HDL or "good" cholesterol) in subjects
with atherosclerosis or elevated cholesterol or among those taking a beta-blocker drug [38-40]. These
findings are consistent with the results of earlier studies [41-44].

However, chromium supplements have shown no favorable effects on blood lipids in other studies [45-
50]. The mixed research findings may be due to difficulties in determining the chromium status of
subjects at the start of the trials and the researchers' failure to control for dietary factors that
influence blood lipid levels [9-10].

Body weight and composition

Chromium supplements are sometimes claimed to reduce body fat and increase lean (muscle) mass.
Yet a recent review of 24 studies that examined the effects of 200 to 1,000 mcg/day of chromium (in
the form of chromium picolinate) on body mass or composition found no significant benefits [11].
Another recent review of randomized, controlled clinical trials did find supplements of chromium
picolinate to help with weight loss when compared to placebos, but the differences were small and of
debatable clinical relevance [51]. In several studies, chromium's effects on body weight and
composition may be called into question because the researchers failed to adequately control for the
participants' food intakes. Furthermore, most studies included only a small number of subjects and
were of short duration [36].

What are the health risks of too much chromium?

Few serious adverse effects have been linked to high intakes of chromium, so the Institute of Medicine
has not established a Tolerable Upper Intake Level (UL) for this mineral [10,14]. A UL is
the maximum daily intake of a nutrient that is unlikely to cause adverse health effects. It is one of the
values (together with the RDA and AI) that comprise the Dietary Reference Intakes (DRIs) for each
nutrient.

Chromium and medication interactions

Certain medications may interact with chromium, especially when taken on a regular basis (see Table
3). Before taking dietary supplements, check with your doctor or other qualified healthcare provider,
especially if you take prescription or over-the-counter medications.

Table 3: Interactions between chromium and medications [14,52-54]

Medications Nature of interaction
 Antacids These medications alter stomach acidity and may impair chromium
 Corticosteroids absorption or enhance excretion
 H2 blockers (such as cimetidine, famotidine, nizatidine,
and rantidine)
 Proton-pump inhibitors (such as omeprazole,
lansoprazole, rabeprazole, pantoprazole, and esomeprazole)
 Beta-blockers (such as atenolol or propanolol) These medications may have their effects enhanced if taken together
 Corticosteroids with chromium or they may increase chromium absorption
 Insulin
 Nicotinic acid
 Nonsteroidal anti-inflammatory drugs (NSAIDS)
 Prostaglandin inhibitors (such as ibuprofen,
indomethacin, naproxen, piroxicam, and aspirin)

Supplemental sources of chromium

Chromium is a widely used supplement. Estimated sales to consumers were $85 million in 2002,
representing 5.6% of the total mineral-supplement market [55]. Chromium is sold as a single-
ingredient supplement as well as in combination formulas, particularly those marketed for weight loss
and performance enhancement. Supplement doses typically range from 50 to 200 mcg.

The safety and efficacy of chromium supplements need more investigation. Please consult with a
doctor or other trained healthcare professional before taking any dietary supplements.
Chromium supplements are available as chromium chloride, chromium nicotinate, chromium
picolinate, high-chromium yeast, and chromium citrate. Chromium chloride in particular appears to
have poor bioavailability [36]. However, given the limited data on chromium absorption in humans, it
is not clear which forms are best to take.

Chromium intakes and healthful diets

Eating a variety of whole grains, fruits, vegetables, meats, and milk and milk products should provide
sufficient chromium. According to the 2005 Dietary Guidelines for Americans, "Nutrient needs should
be met primarily through consuming foods. Foods provide an array of nutrients and other compounds
that may have beneficial effects on health. In certain cases, fortified foods and dietary supplements
may be useful sources of one or more nutrients that otherwise might be consumed in less than
recommended amounts. However, dietary supplements, while recommended in some cases, cannot
replace a healthful diet."

The Dietary Guidelines for Americans describes a healthy diet as one that:
 emphasizes a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk
products;
 includes lean meats, poultry, fish, beans, eggs, and nuts;
 is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; and
 stays within your daily calorie needs.
For more information about building a healthful diet, refer to the Dietary Guidelines for
Americans(http://www.healthierus.gov/dietaryguidelines/index.html) and the U.S. Department of
Agriculture's food guidance system (My Pyramid; http://www.mypyramid.gov).

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19. Doisy RJ, Streeten DHP, Souma ML, Kalafer ME, Rekant SL, Dalakos TG. Metabolism of
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20. Anderson RA, Polansky MM, Bryden NA, Patterson KY, Veillon C, Glinsmann WH. Effects of
chromium supplementation on urinary Cr excretion of human subjects and correlation of Cr
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21. Bunker VW, Lawson MS, Delves HT, Clayton BE. The uptake and excretion of chromium by the
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22. Anderson RA, Kolovsky AS. Chromium intake, absorption and excretion of subjects consuming
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23. Offenbacher EG, Spencer H, Dowling HJ, Pi-Sunyer FX. Metabolic chromium balances in men.
Am J Clin Nutr 1986;44:77-82.

24. Anderson RA, Polansky MM, Bryden NA, Canary JJ. Supplemental-chromium effects on
glucose, insulin, glucagon, and urinary chromium losses in subjects consuming controlled low-
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25. Anderson RA, Bryden NA, Patterson KY, Veillon C, Andon MB, Moser-Veillon PB. Breast milk
chromium and its association with chromium intake, chromium excretion, and serum
chromium. Am J Clin Nutr 1993;57:419-23.

26. Offenbacher E. Promotion of chromium absorption by ascorbic acid. Trace Elem Elect
1994;11:178-81.

27. Lim TH, Sargent T 3rd, Kusubov N. Kinetics of trace element chromium(III) in the human
body. Am J Physiol 1983;244:R445-54.

28. Anderson R. Stress Effects on Chromium Nutrition in Humans and Animals, 10th Edition.
Nottingham University Press, England, 1994.
29. Lukaski HC, Bolonchuk WW, Siders WA, Milne DB. Chromium supplementation and resistance
training: effects on body composition, strength and trace element status of men. Am J Clin
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30. Freund H, Atamian S, Fischer JE. Chromium deficiency during total parenteral nutrition. JAMA
1979;241:496-8.

31. Brown RO, Forloines-Lynn S, Cross RE, Heizer WD. Chromium deficiency after long-term total
parenteral nutrition. Dig Dis Sci 1986;31:661-4.

32. Davies S, Howard JM, Hunnisett A, Howard M. Age-related decreases in chromium levels in
51,665 hair, sweat, and serum samples from 40,872 patients — implications for the
prevention of cardiovascular disease and type II diabetes mellitus. Metabolism 1997;46:469-
73.

33. Gibson RS. Principles of Nutritional Assessment, 2nd Edition. Oxford University Press, New
York, 2005.

34. Stoecker BJ. Chromium. In: Modern Nutrition in Health and Disease, 9th Edition (edited by
Shils ME, Olson JA, Shike M, Ross AC.) Lippincott Williams and Wilkins, New York, 1999, pp.
277-282.

35. Althuis MD, Jordan NE, Ludington EA, Wittes JT. Glucose and insulin responses to dietary
chromium supplements: a meta-analysis. Am J Clin Nutr 2002;76:148-55.

36. Cefalu WT, Hu FB. Role of chromium in human health and in diabetes. Diabetes Care
2004;27:2741-51.

37. Offenbacher E, Pi-Sunyer F. Chromium. In: Handbook of Nutritionally Essential Mineral

Elements (edited by O'Dell B, Sunde R). Marcel Dekker, New York, 1997, pp. 389-411.

38. Roeback Jr. JR, Hla KM, Chambless LE, Fletcher RH. Effects of chromium supplementation on
serum high-density lipoprotein cholesterol levels in men taking beta-blockers. A randomized,
controlled trial. Ann Intern Med 1991;115:917-24.

39. Abraham AS, Brooks BA, Eylath U. The effects of chromium supplementation on serum glucose
and lipids in patients with and without non-insulin-dependent diabetes. Metabolism
1992;41:768-71.

40. Hermann J, Arquitt A. Effect of chromium supplementation on plasma lipids, apolipoproteins,

and glucose in elderly subjects. Nutr Res 1994;14: 671-4.

41. Doisy RJ, Streeten DHP, Freiberg JM, Schneider AJ. Chromium metabolism in man and
biochemical effects. In: Trace Elements in Human Health and Disease, Volume 2: Essential
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79-104.

42. Lifschitz ML, Wallach S, Peabody RA, Verch RL, Agrawal R. Radiochromium distribution in
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43. Riales R, Albrink MJ. Effect of chromium chloride supplementation on glucose tolerance and
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44. Mossop RT. Effects of chromium III on fasting blood glucose, cholesterol and cholesterol HDL
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 45. Anderson RA, Polansky MM, Bryden NA, Roginski EE, Mertz W, Glinsmann W. Chromium
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46. Rabinowitz MB, Gonick HC, Levin SR, Davidson MB. Effects of chromium and yeast
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47. Uusitupa MI, Kumpulainen JT, Voutilainen E, Hersio K, Sarlund H, Pyorala KP, Koivistoinen PE,
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48. Offenbacher EG, Rinko CJ, Pi-Sunyer FX. The effects of inorganic chromium and brewer's yeast
on glucose tolerance, plasma lipids, and plasma chromium in elderly subjects. Am J Clin Nutr
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49. Potter JF, Levin P, Anderson RA, Freiberg JM, Andres R, Elahi D. Glucose metabolism in
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Kumpulainen J, Pyorala K. Chromium supplementation in impaired glucose tolerance of
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Disclaimer
Reasonable care has been taken in preparing this document, and the information provided herein is
believed to be accurate. However, this information is not intended to constitute an "authoritative
statement" under Food and Drug Administration rules and regulations.

About ODS
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understanding of dietary supplements by evaluating scientific information, stimulating and
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enhanced quality of life and health for the U.S. population.

General Safety Advisory

 Health professionals and consumers need credible information to make thoughtful decisions about
eating a healthful diet and using vitamin and mineral supplements. These Fact Sheets provide
responsible information about the role of vitamins and minerals in health and disease. Each Fact Sheet
in this series received extensive review by recognized experts from the academic and research
communities. The information is not intended to be a substitute for professional medical advice. It is
important to seek the advice of a physician about any medical condition or symptom. It is also
important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health
professional about the appropriateness of taking dietary supplements and their potential interactions
with medications.

TABLE OF CONTENTS

• Chromium: What is it?

• What foods provide chromium?

• What are recommended intakes of chromium?

• What affects chromium levels in the body?

• When can a chromium deficiency occur?

• Who may need extra chromium?

• What are some current issues and controversies about chromium?

• What are the health risks of too much chromium?

• Chromium and medication interactions

• Supplemental sources of chromium

• Chromium intakes and healthful diets

• References

• Disclaimer

• About ODS

• General Safety Advisory

Updated: 8/5/2005
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http://www.chiro.org/nutrition/FULL/Chromium_For_Insulin_Function.shtml
 Chromium For Insulin Function

From The JANUARY 2003 Issue of Functional Foods & Nutraceuticals

By Todd Runestad

As this trace mineral begins its integration into foods, conclusive research
remains to be conducted on toxicity and optimal dosage amounts for various
conditions. Todd Runestad scans the literature.

The recent establishment of a daily chromium requirement of 35mcg for men and
25mcg for women by the Institute of Medicine in the US has raised its profile. Few
foods are good chromium sources, a recent USDA analysis found. Cereals,
particularly high-bran cereals, contribute variable but potentially important
amounts of chromium. [ 2 ] However, food processing strips chromium from
foods, particularly when grains and sugars are refined. [ 3 ] Some researchers have
long believed the rising rate of type II diabetes is due in part to chromium
depletion in the food supply. [ 4 ]

Chromium appears to make insulin function more efficiently by enhancing the

uptake of glucose from the blood into the cell. Chromium increases the number of
insulin receptors on the cell membrane and enhances insulin binding to cells. It
also activates insulin receptor kinase, leading to increased insulin sensitivity. [ 5 ]
Because of chromium's role in insulin activity, researchers have looked at using the
trace mineral to help diabetics control their blood-sugar levels. Additionally, work
has been done on chromium's utility in depression and cholesterol management.

Diabetes

There is evidence that suggests chromium may be useful in the management of

diabetes, but at levels much higher than the daily amount recommended to stave
off deficiency conditions. A seminal study in this area was conducted in 1997 by
Richard A. Anderson, PhD, and colleagues at the US Department of Agriculture,
Beltsville Human Nutrition Research Center, in conjunction with Beijing Medical
University Hospital. [ 6 ] In a randomised, placebo-controlled trial, 180 Chinese
adults with type II diabetes took either 200mcg/day chromium picolinate,
1,000mcg/day or placebo. Fasting glucose levels were lower in the 1,000mcg/day
chromium group than placebo (chromium, 7.1mmol/l; placebo, 8.8mmol/L ). Two-
hour glucose values were also significantly lower after both two and four months
(four-month values: placebo, 12.3mmol/L; 1,000mcg/day chromium,
10.5mmol/L). Plasma total cholesterol also decreased after four months in the
1,000mcg/day group. Just as important, after two months, haemoglobin values
remained elevated (8.5 per cent) in the placebo group but dropped to what is
considered only slightly elevated levels (7.5 per cent) in the 200mcg/day group and
dropped significantly (6.6 per cent) in the 1,000mcg/day group. Diabetics should
not self-administer larger doses because of danger of dropping below normal
blood-glucose levels.

Another well-designed, long-range, placebo-controlled study enrolled 76 patients

with established atherosclerotic disease, 25 of whom had diabetes, who were
treated daily with 250mcg chromium chloride for seven to 16 months.
Measurements were taken at baseline, three months and at the conclusion of the
study. Serum triglycerides were significantly lower in the chromium-treated
patients than in the patients who received placebo, and serum high-density
lipoprotein (HDL) increased in the patients who received chromium, suggesting an
improvement in insulin sensitivity. There was no change in serum cholesterol or
blood glucose during the study. [ 7 ]

Despite this good news for diabetics and those with insulin resistance, chromium
does not appear to be for everyone. Blood-sugar levels in people with good glucose
tolerance who do not need additional chromium do not respond to supplemental
chromium, nor do levels change in those consuming adequate chromium and well-
balanced diets. Researchers believe this shows that chromium is essentially a food,
with pharmacological action in large doses for certain disease conditions, and will
therefore benefit only those who are chromium-deficient or have abnormal blood-
sugar values. [ 8 ]

How much chromium is enough? Some studies with 150mcg chromium chloride
show no effect on carbohydrate and lipid metabolism. [ 9 ] Others with 200mcg
chromium chloride show no effect on non-insulin-dependent diabetics. [ 10 ] As
mentioned above, 1,000mcg appeared to work better than 200mcg. [ 6 ]

Body Composition

When chromium picolinate was introduced in the mid-1990s, it was heralded as

another supplement to aid in weight loss, particularly by losing body fat and not
lean muscle mass. In a randomised, double-blind, placebo-controlled study, 154
patients received either 200mcg/day or 400mcg/day chromium picolinate for 72
days. Both chromium groups had significantly higher positive changes in body
composition compared to placebo. [ 11 ]

A follow-up study by the same researchers found that those taking either
200mcg/day or 400mcg/day chromium picolinate lost significantly more weight
than placebo over a 90-day period. Without any loss of fat-free mass, the
chromium groups lost 7.79kg and 7.71kg vs. 1.81kg and 1.53kg for the placebo
groups. [ 12 ]

However, a study of 16 young men taking 200mcg/day chromium picolinate for 12

weeks showed no change in strength, lean body mass or body fat. [ 13 ] One head-
to-head study pitting chromium picolinate against a newer chromium derivative,
niacin-bound polynicotinate, found 400mcg/day chromium polynicotinate for
eight weeks resulted in significant weight loss in young obese women, but no
changes were seen in either the picolinate or placebo groups. Equivocal studies like
these took some of the air out of the chromium picolinate balloon for its weight-
loss uses (though the research was sponsored by a supplier of chromium
polynicotinate).

Cholesterol

Chromium has been implicated as a factor in the maintenance of normal lipid and
carbohydrate metabolism. A study using 220mcg/day chromium polynicotinate
taken for 90 days by 26 healthy adults showed no improvements in normal blood-
lipid levels. [ 14 ] This is not entirely surprising, as other studies also find no
benefit from chromium in normal subjects with normal blood-sugar levels.

The first report of chromium's ability to significantly reduce serum triglycerides in

a group of non-insulin-dependent diabetic patients was in 1994. In a prospective,
double-blind, placebo-controlled study, 28 patients received 200mcg/day
chromium picolinate for two months. Although there was no change seen in HDL
or LDL cholesterol, triglyceride levels dropped 17.4 per cent. [ 15 ]

While positive studies continue to be published, [ 6 ] other findings report no

benefit. For example, an uncontrolled, eight-week pilot study in the UK using only
100mcg/day chromium found no significant changes in insulin and lipoprotein
concentrations among 12 type II diabetics. [ 16 ]

Toxicity And Interactions

Few serious adverse effects have been associated with excess intake of chromium
from food, which is why the Institute of Medicine declined to establish a tolerable
upper intake level when it set minimum requirements for chromium. Animal
studies have found that supplemented chromium chloride and picolinate are non-
toxic, though it does accumulate in the liver and kidney. [ 17 ] One human case
study, however, reported that a woman who took 1,200-2,400mcg/day chromium
picolinate for five months developed serious renal impairment. [ 18 ]

Its toxicity and metabolic function at doses exceeding 2,000mcg/day is presently

unknown. And not enough research has been done on toxic build-up of some of the
metallic minerals, including chromium, in the body, especially when their
bioavailability has been enhanced, as is the case with most forms other than
chromium chloride.

Animal studies have concluded that vitamin C enhances chromium absorption.

[ 19 ]Other animal studies have found that amino acids double the absorption of
chromium. [ 20 ] As might be expected, antacids have been found to reduce
chromium absorption and retention in rats. [ 21 ]

The future of chromium lies in research at laboratories and in clinical settings, as

well as in government houses. Already, new research at Oxford University found
that chromium may have antidepressant properties by increasing the availability of
tryptophan for brain serotonin synthesis in rats. [ 22 ]

Additional research is still needed to conclusively determine the safety and toxicity
of chromium—especially in regards to the many forms of the trace mineral and
particularly in relation to optimal doses for various conditions. As food formulators
begin incorporating chromium into meal replacement bars and specialty
beverages, more research is needed into dietary factors that affect chromium
absorption. Also, as might be expected in people with insulin resistance who
attempt to treat themselves with functional foods, research is needed to determine
chromium's efficacy with sporadic use.

References

1. Food and Nutrition Board (FNB), Institute of Medicine (IOM). Dietary reference
intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron,
manganese, molybdenum, nickel, silicon, vanadium, and zinc
(2002).http://books.nap.edu/books/0309072794/html/197.html

2. Anderson et al. Chromium content of selected breakfast cereals. J Food Comp

Anal 1988;1:202-8.

3. Anderson RA. Chromium. In: Mertz W, ed. Trace Elements in Human and
Animal Nutrition, Vol I. San Diego: Academic Press 1987. P 225-44.
4. Boyle Jr E, et al. Chromium depletion in the pathogenesis of diabetes and
atherosclerosis. South Med J 1977 Dec;70(12):1449-53.

5. Anderson RA. Chromium in the prevention and control of diabetes. Diabetes

Metab 2000 Feb;26(1):22-7.

6. Anderson RA, et al. Elevated intakes of supplemental chromium improves

glucose and insulin variables in individuals with type 2 diabetes. Diabetes 1997
Nov;46(11):1786-91.

7. Abraham AS, et al. The effects of chromium supplementation on serum glucose

and lipids in patients with and without non-insulin-dependent diabetes.
Metabolism 1992 Jul;41(7):768-71.

8. Anderson RA. Chromium, glucose intolerance and diabetes. J Am Coll Nutr

1998;17(6):548-55.

9. Rabinowitz et al. Effects of chromium and yeast supplements on carbohydrate

and lipid metabolism in diabetic men. Diabetes Care 1983 Jul-Aug;6(4):319-27.

10. Uusitupa MI, et al. Effect of inorganic chromium supplementation on glucose

tolerance, insulin response, and serum lipids in noninsulin-dependent diabetics.
Am J Clin Nutr 1983 Sep;38(3):404-10.

11. Kaats G, et al. Effects of chromium picolinate supplementation on body

composition: a randomized, double-masked, placebo-controlled study. Curr
Therapeut Res 1996 Oct;57(10):747-56.

12. Kaats GR, et al. A randomized, double-masked, placebo-controlled study of the

effects of chromium picolinate supplementation on body composition: a
replication and extension of a previous study. Curr Ther Res 1998;59:379-88.

13. Hallmark MA, et al. Effects of chromium and resistive training on muscle
strength and body composition. Med Sci Sports Exer 1996 Jan;28(1):139-44.

14. Wilson BE, Gondy A. Effects of chromium supplementation on fasting insulin

levels and lipid parameters in healthy, non-obese young subjects. Diabetes Res
Clin Pract 1995 Jun;28(3):179-84.

15. Lee NA, Reasner CA. Beneficial effect of chromium supplementation on serum
triglyceride levels in NIDDM. Diabetes Care 1994 Dec;17(12):1449-52.

16. Trow LG, et al. Lack of effect of dietary chromium supplementation on glucose
tolerance, plasma insulin and lipoprotein levels in patients with type 2 diabetes.
Int J Vitam Nutr Res 2000 Jan;70(1):14-8.

17. Anderson RA, et al. Lack of toxicity of chromium chloride and chromium
 picolinate in rats. J Am Coll Nutr 1997 Jun;16(3):273-9.

18. Cerulli J, et al. Chromium picolinate toxicity. Ann Pharmacother 1998

Apr;32(4):428-31.

19. Davis ML, et al. Effects of over-the-counter drugs on chromium retention and
urinary excretion in rats. Nutr Res 1995;15:201-10.

20. Dowling HJ, et al. Effects of amino acids on the absorption of trivalent
chromium and its retention by regions of the rat small intestine. Nutr Res
1990;10:1261-71.

21. Kamath SM, et al. Absorption, retention and urinary excretion of chromium-51
in rats pretreated with indomethacin and dosed with dimethylprostaglandin E2,
misoprostol or prostacyclin. J Nutr 1997;127:478-82.

22. Attenburrow MJ, et al. Chromium treatment decreases the sensitivity of 5-

HT2A receptors. Psychopharmacology (Berl) 2002 Feb;159(4):432-6.

Return to the CHROMIUM Section

http://www.chiro.org/nutrition/Chromium.shtml

http://www.nutritionalsupplementscenter.com/info/Minerals/chromium.html
Home
Best Products Chromium
Herbal Supplements
Health Supplements Overview
Vitamins Chromium is a trace mineral that is found in very small amounts in the
Minerals human body. Scientists believe that it helps insulin bring glucose into t
Calcium cells for energy, performing an important metabolic task. Because of th
Coral Calcium many researchers believe that chromium can be helpful in reducing blo
Chromium sugar in cases of Type 2 diabetes. Chromium may also play a part in
Magnesium reducing high blood pressure.
Potassium
Selenium What Chromium Does:
Strontium Chromium has been shown to have a number of important effects in th
Zinc body. It is an important element in the metabolism of glucose into
Trace Mineral energy, as well as assisting in the conversion of fat, proteins and
Magnesium Citrate carbohydrates into energy for your body to use. Specifically, it seems t
Potassium Deficiency help regulate the effects of insulin on sugar, making it an important
High Potassium Foods
dietary need for those who are either prediabetic or have type II
Low Potassium
diabetes.
Amino Acids
Health Conditions
In addition, chromium is essential in the breakdown of proteins,
Pet Vitamins
carbohydrates and fats, and may help promote muscle tone, as well as
Antioxidants
lowering cholesterol in the blood. Because chromium activates several
Omega 3 Fish Oil
enzymes, it also is important for healthy brain function and a number o
Green Tea
Other Resources
chemical processes necessary for life.
Legal Disclaimer
Privacy Where Chromium Comes From:
Chromium can be derived from food, including cereals, black pepper,
thyme, mushrooms, coffee, teas, beer, broccoli and processed meats.
Brewers’ yeast is the richest food source of chromium, but many peopl
find it difficult to digest. Chromium is available in several forms as a
dietary supplement, including chromium chloride, chromium nicotinate
and chromium picolinate.
Chromium is found in high amounts in relatively few foods. Compoundi
the problem of dietary availability of chromium is the fact that the bod
doesn’t absorb chromium from foods very well. Because it is absorbed
most easily by the body, most chromium supplements use chromium
picolinate. There have been very rare reports of kidney damage related
to chromium picolinate, but other forms of chromium supplements hav
shown no harmful side effects even at high doses.

Health Benefits of Chromium:

Chromium has been one of the most touted mineral supplements for
some time. While there have been many overblown claims made for th
health benefits of chromium, particularly of chromium picolinate, there
are also many genuine health benefits to taking chromium supplement
as part of a regular regimen of health supplements. These include:

• Chromium improves insulin function in the body and leads to better

control of glucose in the blood. In some studies, those with type II
diabetes have been able to reduce the amount of insulin that they
take when they add chromium to their daily supplements.
• Chromium alleviates depression in those with atypical depression. I
a very recent double-blind placebo study, researchers found that
chromium picolinate was especially helpful in reducing a number of
symptoms of depression in those who reported high carbohydrate
cravings. Among the improvements was a reduction in carbohydrat
cravings, and higher level of mood improvement on a daily basis.
• Chromium may be useful in improving lipid profiles – i.e. – lowering
bad cholesterol and raising good cholesterol. This has been sugges
by the results of a handful of studies, but is not yet confirmed.
• Chromium may help improve muscle/fat composition during weight
loss. At least one study showed that those who took a chromium
supplement while dieting lost twice as much weight as those who
took a placebo. Other studies have had more variable results. More
research is needed to help determine the effects of chromium
picolinate on weight loss.

Recommended Daily Intake of Chromium:

The adequate daily intake (AI) for chromium as recommended by the
National Institutes of Health is as follows:
• Children 1 to 3 years: 11 mcg
• Children 4 to 8 years: 15 mcg
• Boys 9 to 13 years: 25 mcg
• Teenage boys 14 to 18 years: 35 mcg
• Girls 9 to 13 years: 21 mcg
• Teenage girls 14 to 18 years: 24 mcg
• Pregnant teenagers 14 to 18 years: 29 mcg
• Breastfeeding teenagers 14 to 18 years: 44 mcg
Adult
• Men 19 to 50 years: 35 mcg
• Men 51 years and older: 30 mcg
• Women 19 to 50 years: 25 mcg
• Women 51 years and older: 20 mcg
• Pregnant women 19 years and older: 30 mcg
• Breastfeeding women 19 years and older: 30 mcg
Dosages recommended for disease prevention are generally in the ran
of 300 mcg per day, and for treatment of diabetes can be as high as
1000 mcg per day. The safety of dosages that high for an extended
period of time has not been established.
Symptoms of Chromium Deficiency:
Chromium deficiencies have been associated with impaired glucose
tolerance, and may affect the ability of insulin to regulate sugar balanc
Low chromium levels may also cause high cholesterol levels, and
increase the risk of heart disease. It is often associated with insulin
resistance, hyperglycemia and abnormalities of lipids in the boold. Sev
chromium deficiency is rare, but can cause weight loss, peripheral
neuropathy and inflammation of the brain.

More commonly, low levels of chromium in the body seem to be

associated with type II diabetes, high blood sugar and insulin resistanc

Chromium Toxicity:
Extremely high doses of chromium may reduce the effectiveness of
insulin and can cause stomach irritation. There have been very rare
reports of liver dysfunction and rapid heartbeat, and two reports of
kidney damage attributed to chromium picolinate supplements. In
addition, one research study reported that chromium picolinate
supplements caused chromosome damage – a precursor of cancer – in
hamsters. Other forms of chromium did not cause any damage. As a
result, many doctors caution against taking chromium picolinate in hig
doses.

Supplementing with Chromium:

Because the daily requirement for chromium is so low – around 250 mc
– most doctors believe it’s preferable to get all the chromium your bod
needs as part of your diet or in a good multivitamin health supplement
Our own preference for a complete health supplement is Total
Balance from Xtend-Life Natural Products of New Zealand. Total
Balance includes 2 mgs of chromium as chromium nicotinate, a form th
has been shown to be safe. Chromium is only one ingredient in a
synergistically balanced formula of vitamins, minerals, enzymes and
other nutrients that offer a total solution to evening out nutritional nee
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