Vitamins and Minerals > Chromium

Because it is involved in the metabolism of glucose, chromium is needed for energy. It is also vital in the synthesis of cholesterol, fats, and protein. This essential mineral maintains stable blood sugar levels through proper insulin utilization, and can be helpful both for people with diabetes and those with hypoglycemia. Studies have shown that low plasma chromium levels can be an indication of coronary artery disease.

The average American diet is chromium deficient. Researchers estimate that two out of every three Americans are hypoglycemic, prehypoglycemic, or diabetic. The ability to maintain normal blood sugar levels is jeopardized by the lack of chromium in our soil and water supply and by a diet high in refined white sugar, flour, and junk foods.

A deficiency of chromium can lead to anxiety, fatigue, glucose intolerance (particularly in people with diabetes), inadequate metabolism of amino acids, and an increased risk of arteriosclerosis. Excessive intake can lead to chromium toxicity, which has been associated with dermatitis, gastrointestinal ulcers, and kidney and liver impairment.

The body best absorbs chromium when it is taken in a form called chromium picolinate. Picolinate enables chromium to readily enter into the body’s cells, where the mineral can then help insulin do its job much more effectively. Chromium picolinate has been used successfully to control blood cholesterol and blood glucose levels. It also promotes the loss of fat and an increase in lean muscle tissue. Studies show it may increase longevity and help to fight osteoporosis. Chromium polynicotinate (chromium bonded to niacin) is an effective form of this mineral as well.

Sources

Chromium is found in the following food sources: beer, brewer’s yeast, brown rice, cheese, meat, and whole grains. It may also be found in dried beans, blackstrap molasses, calf liver, cheese, chicken, corn and corn oil, dairy products, dried liver, eggs, mushrooms, and potatoes. Herbs that contain chromium include catnip, horsetail, licorice, nettle, oat straw, red clover, sarsaparilla, wild yam, and yarrow.

Cautions

If you have diabetes, do not take supplemental chromium (especially chromium picolinate) without first consulting with a qualified health care provider. This supplement can affect insulin requirements, so you will have to monitor your blood sugar level very carefully.

Some people experience lightheadedness or a slight skin rash when taking chromium. If you feel lightheaded, stop taking the supplement and consult your health care provider. If you develop a rash, either try switching brands or discontinue use.