Chromium
Chromium, as trivalent (+3) chromium, is a trace element that is naturally present in many foods and available as a dietary supplement.
Chromium, as trivalent (+3) chromium, is a trace element that is naturally present in many foods and available as a dietary supplement.
​
Chromium
Chromium is not an essential mineral because an absence or deficiency of chromium does not produce abnormalities that can be reversed with the addition of chromium. Chromium deficiency has not been reported in healthy populations, and no definitive deficiency symptoms have been established.
In the blood, most chromium is bound to plasma proteins, particularly transferrin, and only about 5% is unbound. Chromium accumulates mainly in the liver, spleen, soft tissue, and bone. Chromium is excreted mainly in the urine.
Although Chromium deficiency has not been associated with any illness, there are five conditions in which chromium might have beneficial effects: impaired glucose tolerance and diabetes, metabolic syndrome, polycystic ovary syndrome, dyslipidemia, and weight and lean body mass.
References:
https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
What does Chromium do in our bodies?
Chromium is a mineral the human body needs in trace amounts. Trivalent chromium is a trace mineral naturally present in many foods in small quantities.
-
Chromium may be involved in the digestion, absorption, and metabolism of the macro-nutrients carbohydrates, proteins, and fats.
-
Chromium plays a role in enhancing and potentiating the action of insulin. Chromium works with insulin to help human bodies use blood glucose, which is also called blood sugar.
-
Chromium might also have antioxidant effects.
_For%20infants%20from%20birth%20to%2012%20months%2C%20AI%20for%20copper%20is%20established%20as.png)
What does Chromium do in our bodies?
Chromium might play a role in the metabolism of carbohydrates, lipids, and proteins by increasing the effect of insulin.
The mechanism scientists propose is that chromium binds to a short-chain protein (also called oligopeptide) to form chromodulin. Chromodulin is a low-molecular-weight chromium-binding substance that bonds to and activates the insulin receptor in cell membranes to promote insulin action.
_For%20infants%20from%20birth%20to%2012%20months%2C%20AI%20for%20copper%20is%20established%20as.png)
Hexavalent chromium is a toxin:
There are two primary forms of chromium: trivalent chromium and hexavalent chromium. Trivalent chromium is the chromium ion used by our bodies in trace amounts. However, hexavalent chromium is the toxic by-product of stainless steel and other manufacturing processes.
_For%20infants%20from%20birth%20to%2012%20months%2C%20AI%20for%20copper%20is%20established%20as.png)
How much chromium do we need?
The chromium our bodies require is given in the recommended amounts, AI, the recommended Adequate Daily Intake.
Can chromium be harmful?
Chromium from food and dietary supplements does not appear to cause harm, but research is limited. People with kidney or liver disease should be cautious about taking high amounts of chromium.
Adequate Intakes (AIs) for Chromium are listed in the table in the unit of microgram (mcg).
​
Adequate Intake (AI)
Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
_For%20infants%20from%20birth%20to%2012%20months%2C%20AI%20for%20copper%20is%20established%20as.png)
What are the nutritional food sources of chromium?
Chromium is present in many foods, including the following:
-
Meats, such as ham and beef.
-
Bread and other grain products.
-
Vegetables such as lettuce and green beans.
-
Fruit, such as bananas and apples.
-
Juices, such as orange juice and tomato juice.
The top 20 foods containing chromium
-
Grape juice
-
Ham
-
Whole wheat muffin and bread
-
Orange juice
-
Beef
-
Lettuce
-
Turkey breast
-
Tomato juice and tomato
-
Apples
-
Breen beans
-
Banana
-
Cheese
-
Peanut butter
-
Rice
-
Haddock
-
Chicken breast
-
Peas
-
Orange
-
Carrot
-
Eggs
References:
Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academy Press, Washington, DC, 2001.
Department of Health and Human Services. Chromium Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/ Updated: June 2, 2022
​