Live Well Vitamins & Lifestyle Guide

Chromium

Chromium is a mineral that’s key for good health in many ways. Perhaps most importantly, chromium enhances the effects of insulin and may help balance glucose levels.

Chromium Uses

Some studies have shown that chromium supplements may be helpful for people with type 2 diabetes and insulin resistance (prediabetes). There’s good evidence that chromium can lower glucose levels and improve insulin sensitivity, although not all studies have shown a benefit. Other studies have also found that chromium may help with polycystic ovary syndrome (PCOS), which is linked to insulin resistance.

Chromium supplements have also been studied for their effects on cholesterol, heart disease risk, psychological disorders, Parkinson’s disease, and other conditions. However, the study results have been contradictory or unclear.

Some people use chromium supplements to build muscle or trigger weight loss. Some chromium studies have shown these benefits, but others have not.

Chromium Dose & Instructions for Use

Experts don’t know how much chromium people need. So there is no recommended dietary allowance (RDA) for chromium. Instead, experts came up with a minimum amount of chromium that people should get.

Many people get more chromium than that. However, no one knows exactly how much more is safe. Some researchers suggest that 1,000mcg a day should be considered the upper limit.

Chromium Food Sources

Most people get enough chromium from food.  Foods that are good sources of chromium include:

• Vegetables such as broccoli, potatoes, and green beans
• Whole-grain products
• Beef and poultry
• Fruits, including apples and bananas
• Milk and dairy products

Chromium Supplement Information

Chromium usually comes in capsules and tablets. It’s also sold in many different formulas with different names. Examples are chromium chloride, chromium nicotinate, and chromium picolinate. However, research hasn’t shown whether one is better than another.

Chromium Warnings

• Side effects. Chromium seems to have few side effects. There have been some reports of chromium causing occasional irregular heartbeats, sleep disturbances, and allergic reactions.
  
• Interactions. Since chromium may reduce blood sugar levels, anyone taking diabetes medications should take chromium only under the care of a doctor. Chromium may also interact with medicines like antacids, acid reflux drugs, corticosteroids, beta-blockers, insulin, and NSAID painkillers. These interactions may cause the chromium to be poorly absorbed or amplify the effect of the other medicine.
  
• Risks. Pregnant and breastfeeding women should not take chromium supplements. For children, consult a doctor. Some experts recommend that no one should take more than 200mcg/day without medical advice. Doses of 1,000mcg/day may be dangerous.