The Adequate Intake AI of chromium for ages 9 years and above ranges from 21 to 25 micrograms mcg per day for females and 25 to 35 mcg per day for men.
There is no accurate measure of chromium nutritional status, but chromium deficiency in humans is rare. Potatoes, whole grains, seafood, and meats also contain chromium.
Exactly how chromium benefits the body remains unclear, and reports of deficiency in humans are rare. Potentially, a deficiency could relate to some health problems.
However, there is little evidence to confirm either the benefits of chromium or what harms a deficiency might cause. Chromium picolinate is a popular supplement often marketed to those wanting to build muscle or lose weight. Some bodybuilders and athletes take it to enhance performance and increase energy. Early studies suggested that supplemental chromium may contribute to weight loss and help increase muscle mass.
These studies were not conclusive, but more recent studies have shown improved muscle growth or a decrease in fat mass. In addition, the amount of weight lost was not considered sufficient to make supplements worthwhile. Some of those taking the supplement also experienced side effects, including watery stool, vertigo , headaches , and hives.
Past research was unable to confirm that supplemental chromium could benefit people with impaired glucose tolerance and type 2 diabetes, but more recent studies indicate that it may help in managing diabetes , reducing levels of blood lipids, enhancing weight loss, and improving body composition. In one study, 96 patients with type 2 diabetes took either micrograms mcg a day of chromium picolinate, mcg a day, or a placebo.
Those who took mcg daily saw improvements in endothelial function, lipid profile, and biomarkers of oxidative stress , suggesting that chromium picolinate could benefit patients with type 2 diabetes. The U. Food and Drug Administration FDA does not regulate dietary supplements in the same way it regulates medicines. A dietary supplement can be sold with limited or no research on how well it works or on its safety.
Always tell your doctor if you are using a dietary supplement or if you are thinking about combining a dietary supplement with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on a dietary supplement.
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Updated visitor guidelines. Overall, the evidence on whether chromium supplementation reduces the risk of PCOS or is beneficial for women with this condition is mixed, making it difficult to draw firm conclusions [ 16 ]. Additional studies with sufficient samples sizes and duration in well-defined populations are needed [ 53 ].
Dyslipidemia Numerous studies show associations between poor chromium status and elevated blood cholesterol levels [ 7 ]. Therefore, scientists hypothesize that chromium supplementation might improve blood lipid levels. Studies have examined this possibility in various populations, including people with impaired glucose tolerance, diabetes, or PCOS. In a randomized clinical trial in 71 participants mean age Results of studies with higher doses of supplemental chromium have also been mixed [ 37 , 59 ].
Overall, meta-analyses examining the effects of chromium supplementation in people with diabetes [ ] and PCOS [ 54 ] have shown no significant changes in total cholesterol and LDL cholesterol levels [ 16 ]. However, some have shown that chromium supplementation increases HDL cholesterol levels by 1.
Additional research is needed to determine whether chromium supplementation has any clinically significant effects on dyslipidemia. Weight and lean body mass Because chromium might amplify insulin action, some scientists have proposed that chromium supplementation could reduce the amount of glucose converted to fat and increase protein synthesis and, hence, muscle mass [ 12 ].
Some preliminary research also indicates that chromium supplements might reduce food intakes, hunger levels, and fat cravings [ 65 ]. Therefore, chromium supplementation has been proposed to both enhance weight loss and improve body composition by decreasing body fat and increasing lean body mass; its effects on these outcomes have been evaluated in several clinical trials [ 12 , ].
A meta-analysis included 21 trials that measured the impact of chromium supplementation on anthropometric indices in a total of 1, overweight or obese participants aged 18 or older [ 70 ]. Trial durations ranged from 9 to 24 weeks, and chromium doses were to 1, mcg per day. Most trials used chromium picolinate, and others used chromium-enriched yeast or chromium nicotinate. Participants taking chromium supplements lost significantly more weight, 0.
The chromium supplements had no significant effect on waist circumference or waist-to-hip ratio. Two other systematic reviews and meta-analyses had similar findings [ 71 , 72 ], as did a Cochrane review [ 67 ]. Overall, research suggests that supplementation with chromium, mainly in the form chromium picolinate, reduces body weight and body fat percentage to a very small, but statistically significant, extent. However, these effects have little clinical significance.
The FNB concluded that no adverse effects have been linked to high intakes of chromium from food or supplements, so it did not establish a UL for chromium [ 2 ]. However, the FNB noted that caution may be warranted because the data are limited and that high intakes of chromium could have adverse effects [ 2 , 3 , 6 ]. The FNB also pointed out that people with renal and liver disease might be susceptible to adverse effects from high chromium intakes [ 2 ].
According to isolated case reports, chromium supplements might cause weight loss, anemia, thrombocytopenia, liver dysfunction, renal failure, rhabdomyolysis, dermatitis, and hypoglycemia [ 73 , 74 ]. Several types of medications have the potential to interact with chromium supplements.
A few examples are provided below. People taking these and other medications on a regular basis should discuss their chromium intakes with their healthcare providers. Insulin Chromium might increase insulin sensitivity [ 58 , 75 , 76 ]. Taking chromium concomitantly with insulin could increase the risk of hypoglycemia [ 77 ]. Metformin and other antidiabetes medications The results from some studies indicate that chromium supplementation might lower blood glucose levels [ 16 , 37 , 57 , 58 , 60 ].
Therefore, chromium supplements might have an additive effect with metformin or other antidiabetes medications and thus might increase the risk of hypoglycemia. Levothyroxine A small study found that taking chromium picolinate supplements at the same time as levothyroxine used to treat hypothyroidism decreases levothyroxine absorption over 6 hours [ 78 ].
The federal government's Dietary Guidelines for Americans notes that "Because foods provide an array of nutrients and other components that have benefits for health, nutritional needs should be met primarily through foods. In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients e.
For more information about building a healthy dietary pattern, refer to the Dietary Guidelines for Americans and the U. Department of Agriculture's MyPlate. This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice.
We encourage you to talk to your healthcare providers doctor, registered dietitian, pharmacist, etc. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.
Updated: March 29, History of changes to this fact sheet. Find ODS on:. Strengthening Knowledge and Understanding of Dietary Supplements. Health Information Health Information. Chromium Fact Sheet for Health Professionals. Encyclopedia of Dietary Supplements 2nd ed. Institute of Medicine. Food and Nutrition Board. Adv Nutr ; Trace Elements. In: A. Cousins, Katherine L. Tucker, Thomas R. Ziegler, ed.
Modern Nutrition in Health and Disease. Scientific Opinion on Dietary Reference Values for chromium. EFSA Journal ;12 10 Vincent JB. Present Knowledge in Nutritoin 11th ed. Cambridge, MA: Elsevier; Benefits of chromium III complexes in animal and human health. In: Vincent JB, ed. Chromium does not belong in the diabetes treatment arsenal: Current evidence and future perspectives. World J Diabetes ; Introduction: A history of chromium studies Cambridge, MA Elsevier; New evidence against chromium as an essential trace element.
J Nutr ; Is the pharmacological mode of action of chromium III as a second messenger? Biol Trace Elem Res ; It makes more. The increase of insulin in the blood stream sends a signal that increases the need for more glucose. The person craves sugar to correct the balance.
When more sugar is eaten, more insulin is produced. It is a vicious cycle. Insulin resistance is a persistent problem with little to no symptoms. It may take a long time before the person knows there is a problem. The excess insulin in the body performs another task.
If the amount of glucose is not reduced by its presence, insulin instructs the body to store it as fat. It is insulin that keeps watch over the fat storage and signals when to release it.
The correct amount of chromium in the body may prevent this vicious cycle from the beginning. If chromium were available, then the insulin would open the door and chromium would assist in escorting it inside.
There the glucose would fuel the cells the way it was designed. The insulin would reduce in the bloodstream because the glucose level would drop back to normal. The craving for sugar and carbohydrates would subside, and weight loss may occur.
As discussed above chromium plays an essential role in glucose metabolism. It is also an important part of the balance preventing insulin resistance. Early prevention may greatly reduce the risk of type two diabetes. Chromium is not easily absorbed. Deficiency has been a problem for many people that do not maintain a healthy diet. It is also a problem with older people that cannot absorb nutrients as efficiently. Some of the symptoms of deficiency can be:. The daily recommended intake of chromium is 25 micrograms.
It is present in broccoli, turkey breast, red wine, green beans, and potatoes, to name a few. A healthy diet of lean meats, grains and vegetables may supply the balance needed.
Many would argue that the mineral depletion of the soil, or the processed food industry, has reduced the amount of chromium that is available in our food supply.
Even if we made healthy food choices we still may not get the number of nutrients we need. It may be necessary to supplement chromium if this is the suspicion. Chromium picolinate is the most common form of the supplement.
Picolinate, picolinic acid, is a natural chelator. It allows the mineral to absorb better by surrounding it with a series of neutral molecules, which will allow it to pass into the cell membrane. It delivers it safely for the body to utilize it properly. Chromium also comes in a glycinate. It is not as common to find as picolinate.
Chromium glycinate is bound to the amino acid glycine. Which delivers in a similar fashion to picolinate. Glycine is made by the body as part of our DNA. Another form is chromium nicotinate. Nicotinate is a salt or ester of the B complex vitamins. This form is not as prevalent in stores but may be found online.
It contains a form of Niacin. Without them, the chromium would be prevented from entering due to its positive ionic state. There is no definitive test to prove one superior to the others. No matter which form is chosen the benefits are the same. Bodybuilders and athletes experience enhanced performance.
Persons suffering from type two diabetes or insulin resistance have reported normalizing effects and some cases reversal. Improvements in endothelial function have been reported. In addition, improvements in cholesterol levels, biomarkers for oxidative stress, and atherosclerosis were reported in a study.
Whether choosing chromium for weight loss or other health benefits it is essential to include it in a healthy diet. It is not recommended to take more than 1, mcg per day.
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