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Chromium helps control blood sugar
This trace mineral helps insulin regulate all the sugar you eat, which can be quite a lot for many Americans. Chromium is part of GTF, or glucose tolerance factor, a major protein that works to regulate insulin. Some claim that chromium can help you build massive muscles. Unfortunately, this has not been proven and many studies refute chromium's ability to bulk you up. However, at least one study has shown that taking chromium picolinate supplements (400 mcg/day) may help you lose weight, when paired with a diet and exercise regime.
Quick Facts About Chromium
- No established RDA, but suggested daily intake for adults is 50 to 200 micrograms (mcg).
- Good food sources of chromium include broccoli, waffles, beef, turkey, potatoes, and grape juice.
- Some signs of deficiency may include disturbances of glucose metabolism; reduced tissue sensitivity to glucose (similar to diabetes); and loss of muscle coordination.
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You May Need More Chromium if You Have (or Have Had)
- Chronic malnutrition
- A portion of your gastrointestinal tract removed surgically
- History of excessive alcohol or drug use
What Works Best -- and Worst -- with Chromium
Chromium interacts with insulin and may help treat diabetes due to chromium deficiency.
Forms Available
- Combined with many multivitamin/mineral preparations
- As an individual supplement
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Chemical Forms of Chromium
- Chromium glycinate
- Chromax-II GTF (trivalent chromium picolinate)
- Chromium chloride
- Chromium trichloride
- Chromium polynicotinate
- Chromium dinicotinate
- Chromium picolinate
Comments on Chromium
- Our bodies do not easily absorb chromium chloride and chromium trichloride.
- Studies suggest that we absorb organic forms of chromium (chromium picolinate and GTF Chromium) better than inorganic chromium, but no conclusive evidence has been established.
- Claims of chromium picolinate as a muscle enhancer have not been fully established or supported and there are negative side effects. Some things still have to be done the old-fashioned way.
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Warnings
Consult a physician before use or do not use chromium if:- You are about to start a high-dose supplement program.
- You have diabetes. Do not use chromium to help control glucose except under the advice of a physician. Chromium only helps if chromium deficiency exists.
Chromium May Have Interactions With
- Insulin: may decrease amount of insulin required to treat diabetes because sugar is partially destroyed (metabolized) by chromium in chromium-deficient individuals.
Side Effects of Chromium
- Trivalent chromium, the form found in food sources, has very low toxicity.
- Inhalation of hexavalent chromium dust (found in mines) is toxic and often leads to lung cancer.
- Your body cannot convert trivalent chromium to hexavalent chromium. But your body can convert hexavalent chromium into trivalent chromium, causing much damage in the process.
Signs of Overdose
These overdose signs are associated with hexavalent chromium:- Kidney impairment leading to failure
- Dermatitis (only in those whose occupation leads to direct and chronic contact with chromium)
- Lung cancer
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Sources & Further Reading
Books
- 1. Dell, BL and Sunde, RA.Handbook of Nutritionally Essential Mineral Elements. Marcel Dekker, Inc. New York, NY 1997.
2. Fauci et al. Harrison's Principles of Internal Medicine, Fourteenth Ed. McGraw-Hill Co., Inc. 1998.
3. Groff, JL, Gropper, SS, Hunt, SM.Advanced Nutrition and Human Metabolism, Second Ed. West Pub. Co. St. Paul, MN 1995.
4. Werbach, MR.Nutritional Influences on Illness, Second Ed. Third Line Press. Tarzana, CA 1996.
Find more books on health and wellness at  barnesandnoble.com.
Articles
- 1. Anderson RA.Chromium as an essential nutrient for humans. Regul Toxicol Pharmacol, 26(1 Pt 2):S35-41 1997 Aug.
- 2. Anderson RA; Cheng N; Bryden NA; Polansky MM; Cheng N; Chi J; Feng J.Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes, 46(11):1786-91 1997 Nov.
- 3. Anderson RA; Polansky MM; Bryden NA; Canary JJ.Supplemental-chromium effects on glucose, insulin, glucagon, and urinary chromium losses in subjects consuming controlled low-chromium diets. Am J Clin Nutr, 54(5):909-16 1991 Nov.
- 4. Baruthio F.Toxic effects of chromium and its compounds. Biol Trace Elem Res, 32():145-53 1992 Jan-Mar.
- 5. Clancy SP; Clarkson PM; DeCheke ME; Nosaka K; Freedson PS; Cunningham JJ; Valentine B.Effects of chromium picolinate supplementation on body composition, strength, and urinary chromium loss in football players. Int J Sport Nutr, 4(2):142-53 1994 Jun.
- 6. Clarkson PM.Effects of exercise on chromium levels. Is supplementation required?. Sports Med, 23(6):341-9 1997 Jun.
- 7. Elwood JC; Nash DT; Streeten DH.Effect of high-chromium brewer's yeast on human serum lipids. J Am Coll Nutr 1982;1(3):263-74.
- 8. Houtman JP.Trace elements and cardiovascular diseases. J Cardiovasc Risk, 3(1):18-25 1996 Feb.
- 9. 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 Nutr, 63(6):954-65 1996 Jun.
- 10. Potter JF; Levin P; Anderson RA; Freiberg JM; Andres R; Elahi D.Glucose metabolism in glucose-intolerant older people during chromium supplementation. Metabolism, 34(3):199-204 1985 Mar.
- 11. Press RI; Geller J; Evans GW.The effect of chromium picolinate on serum cholesterol and apolipoprotein fractions in human subjects. West J Med 1990 Jan;152(1):41-5.
- 12. Stearns DM; Belbruno JJ; Wetterhahn KE.A prediction of chromium(III) accumulation in humans from chromium dietary supplements. FASEB J, 9(15):1650-7 1995 Dec.
- 13. 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, 28(3):179-84 1995 Jun.
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