Chromium is an essential trace mineral required in the diet for
proper protein, carbohydrate and lipid metabolism as well as enhancing
insulin sensitivity.
Chromium was not acknowledged as a required nutrient until 1977, when patients exclusively receiving long-term intravenous nutrition without chromium, were experiencing abnormal glucose metabolism which was easily reversed with chromium supplementation.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular vitamins
and minerals. It provides an in-depth look at recommended intake of
chromium, its possible health benefits, foods high in chromium and any
potential health risks of consuming chromium.
Recommended intake
The Adequate Intake (AI) for ages 9 and older for chromium ranges from
21-25 micrograms per day for females and 25-35 micrograms per day for
men.
Chromium deficiency in humans is rare, but can cause insulin resistance and metabolic abnormalities.
Possible health benefits of consuming chromium
Chromium picolinate is a popular supplement often marketed to those
wanting to build muscle or lose weight. Bodybuilders and athletes have
been known to take chromium picolinate to enhance performance and
increase energy.
Chromium is an essential trace mineral required in the diet for proper protein, carbohydrate and lipid metabolism as well as enhancing insulin sensitivity.
Early studies conducted on women taking supplemental chromium were able
to show an increase in muscle mass, however these results have not been
replicated and no further studies have been able to show improved muscle
growth or a decrease in fat mass.2
Supplement companies also claim that chromium supplements can help with blood sugar control and weight loss by altering carbohydrate
metabolism. A review of 20 previous studies and trials showed an
average of an additional 1.1-pound (0.5 kg) loss in individuals taking a
chromium supplement versus a placebo.
Not only is this small amount of weight loss insufficient to warrant
supplementation, but also those taking the chromium experienced multiple
side effects, including watery stool, vertigo, headaches and hives.
Research has also been inconclusive regarding the use of supplemental chromium to treat impaired glucose tolerance and type 2 diabetes.
To date, research has been inconclusive or unreliable, and no large,
randomized, controlled clinical trials have been conducted.
Since chromium deficiency is rare and supplementation studies
have shown inconclusive results, it is best to obtain chromium through
food. It is not the individual vitamin or mineral alone that make
certain foods an important part of our diet, but the synergy of that
foods nutrients working together.
It has been proven time and again that isolating certain nutrients in
supplement form will not provide the same health benefits as consuming
the nutrient from a whole food.
Foods high in chromium
Broccoli is one of the best sources of chromium.
Some of the best sources of chromium are broccoli, liver and brewer's yeast.
Potatoes, whole grains, seafood and meats also contain chromium.
Most dairy products are low in chromium.
- Broccoli, 1 cup: 22 micrograms
- Turkey, leg, 3 oz: 10.4 micrograms
- English muffin, whole wheat: 4.0 micrograms
- Potatoes, mashed, 1 cup: 2.7 micrograms
- Green beans, 1 cup: 1.1 micrograms.
Potential health risks of consuming chromium
There have been no reported cases of chromium toxicity resulting from
food intake. Large doses of chromium in supplement form can cause skin
lesions, hypoglycemia and kidney, liver or nerve damage.1,4
Chromium picolinate interferes with the absorption of thyroid medications and should be taken at least 3-4 hours apart.1 Chromium supplements can also interact with antacids, corticosteroids, H2 blockers, proton pump inhibitors, beta-blockers, insulin, nicotinic acid, non-steroidal anti-inflammatory drugs, and prostaglandin inhibitors.4
It is the total diet or overall eating pattern that is most important in
disease prevention and achieving good health. It is better to eat a
diet with a variety than to concentrate on individual nutrients as the
key to good health.
No comments:
Post a Comment