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MINERALS OVERVIEW
Chromium is an essential trace mineral that the body needs to grow properly and remain healthy. After calcium, chromium is the most popular mineral supplement on the American market today. Because it is involved in the metabolism of glucose, chromium (sometimes also called glucose tolerance factor or GTF) 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. Additional chromium is needed during pregnancy because the developing fetus increases demand for this mineral. Chromium supplements can help an expectant mother maintain healthy blood sugar levels during pregnancy.
The average American diet is chromium deficient. Only 1 in 10 Americans has an adequate amount of chromium in his or her diet. There are 5 main reasons for this:1. The form of chromium in many foods is not easily absorbed (only 0.4 to 2.5 percent of dietary chromium is absorbed).
2. Not enough foods containing chromium are consumed.
3. Much of the chromium content is lost during processing.
4. Many people do not like the foods that are the best sources of chromium.
5. And high quantities of sugar in the diet cause a loss of chromium.
Researchers estimate that two out of every three Americans are hypoglycemic, pre-hypoglycemic, 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 number of human and animal studies have found that chromium supplements can improve insulin sensitivity and blood sugar control in the face of insulin resistance, elevated glucose levels, impaired glucose tolerance, and diabetes.
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.
Supplemental chromium is best absorbed by the body when it is taken in a form called chromium picolinate (chromium chelated with picolinate, a naturally occurring amino acid metabolite). 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. It is also sold as chromium chloride.
SOURCES
Chromium is found in the following food sources: beef, beer, brewer's yeast, brown rice, cheese, turkey, fish, and whole grains. It may also be found in dried beans, blackstrap molasses, calf liver, chicken, corn and corn oil, dairy products, dried liver, dulse, eggs, mushrooms, and potatoes.
Herbs that contain chromium include catnip, horsetail, licorice, nettle, oat straw, red clover, sarsaparilla, wild yam, and yarrow.
CAUTIONS
The safety of long-term and high-dose supplementation with chromium remains to be determined.
If you have insulin-dependent diabetes, do not take supplemental chromium (especially chromium picolinate) without first consulting with a qualified health care provider. This supplement can affect insulin requirements by making insulin function more effectively and, in effect, reduce insulin requirements. People with diabetes therefore have to monitor their blood sugar levels very carefully when using chromium. Chromium requirements differ from person to person. Consult with your health care provider to determine the correct amount of this mineral for you.
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.
In a laboratory study, chromium picolinate caused chromosomal damage in hamster cells, a precursor of cancer. This may have been due to the picolinate and not the chromium, and it remains to be determined whether this type of damage occurs in humans. Still, caution with chromium picolinate is warranted. Other forms of chromium did not cause the same damage.
If you suffer from any type of behavioral disorder, consult your health care provider before taking chromium picolinate because compounds similar to picolinic acid have been shown to cause changes in certain brain chemicals such as dopamine and serotonin.
Do not take supplemental chromium if you are pregnant or breast-feeding without first consulting with your midwife or health care provider.
HEALTH BENEFITS
Most people don't need extra chromium in the form of nutritional supplements because this mineral is readily accessible in any healthy diet. But there are important exceptions. Although unusual, some Americans develop a chromium deficiency because they only consume highly processed, nutrient- (and chromium-) poor foods. In such cases, chromium supplements, usually as part of a daily multiple vitamin/mineral pill, may be necessary.
According to a handful of clinical trials, chromium (picolinate and other forms) appears to have a mild cholesterol-lowering effect. Although more research is needed, it's possible that chromium may be useful in lowering cholesterol and triglyceride levels, at the same time it's raising HDL ("good") cholesterol levels.
Active, athletic individuals - people who engage in vigorous aerobic activities and consume higher amounts of carbohydrates than the general population - have higher chromium requirements than non-athletes. Chromium levels start to decrease as we age, starting in our early 40s.
Some smaller studies have confirmed that added chromium to the diet can reduce total body fat and increase the percentage of muscle.
SPECIFIC CONDITIONS CALCIUM MAY HELP
Control diabetes and symptoms related to high blood sugar. In people with type 2 diabetes, the pancreas secretes plenty of insulin in an effort to regulate blood sugar levels, but the body's cells don't respond to it. Researchers have found that a molecule called glucose tolerance factor (GTF) is critical for increasing the sensitivity of these cells to insulin. And GTF contains chromium.
If GTF does indeed increase insulin sensitivity, chromium supplements may have a role to play in normalizing blood sugar levels. Several double-blind clinical trials have borne this out. Some studies have even found that chromium supplements enable certain people with diabetes to decrease their dosage of diabetes medications. Taking the chromium with vitamin B-3 (niacin) may enhance the chromium's effects.
And although not yet confirmed in clinical trials, chromium supplements may have a role to play in preventing excessive blood sugar drops in people without diabetes. Symptoms of low blood sugar (hypoglycemia), including headaches, fatigue, and irritability, may be less likely to occur as a result.
Promote weight loss in people who are obese. As a result of the FTC ruling, the manufacturer of chromium picolinate is only allowed to state that their product can help a moderately obese person improve body composition by increasing muscle mass and reducing fat. Aside from this ruling, research on the ability of chromium picolinate to promote weight loss by burning fat has, indeed, produced mixed results.
In a 1998 study, 122 healthy adults recruited from health clubs in Texas were given either 400 mcg of chromium picolinate or a placebo daily. At the end of three months, the individuals who took the chromium supplement lost six pounds in the form of body fat - not valuable muscle - while those on the placebo lost only three pounds.
Other studies, however, have failed to show that chromium supplements are any more effective than a placebo. Perhaps, in combination with a well-balanced diet and regular exercise program, chromium picolinate may give the dieter a slight advantage, but much more research is needed to determine whether the mineral actually aids weight loss. Claiming that chromium taken at bedtime will "burn fat while you sleep" are completely unsubstantiated.
Note: Chromium has also been found to be useful for a number of other disorders. For information on these additional ailments, see the Dosage Recommendations Chart for Chromium.
SUPPLEMENTAL FORMS
Supplemental chromium can be found in these forms:
- Tablet.
- Softgel.
- Capsule.
- Liquid.
- Injection (Chromium Chloride)
CONSIDERATIONS BEFORE USING THIS DIETARY SUPPLEMENT
If you are taking this dietary supplement without a prescription, carefully read and follow any precautions on the label. For chromium, the following should be considered:
Allergies - Tell your health care professional if you have ever had any unusual or allergic reaction to chromium. Also tell your health care professional if you are allergic to any other substances, such as foods, preservatives, or dyes.
Pregnancy - It is especially important that you are receiving enough vitamins and minerals when you become pregnant and that you continue to receive the right amount of vitamins and minerals throughout your pregnancy. The healthy growth and development of the fetus depend on a steady supply of nutrients from the mother. However, taking large amounts of a dietary supplement during pregnancy may be harmful to the mother and/or fetus and should be avoided. Consult with your midwife or health care provider before taking any herb or supplement during pregnancy.
Breastfeeding - It is important that you receive the right amounts of vitamins and minerals so that your baby will also get the vitamins and minerals needed to grow properly. However, taking large amounts of a dietary supplement while breast-feeding may be harmful to the mother and/or baby and should be avoided. Consult with your midwife or health care provider before taking any supplement while you are breastfeeding your baby.
Children - Problems in children have not been reported with intake of normal daily recommended amounts.
Older Adults - Problems in older adults have not been reported with intake of normal daily recommended amounts.
Medicines or Other Dietary Supplements - Although certain medicines or dietary supplements should not be used together at all, in other cases they may be used together even if an interaction might occur. In these cases, your health care professional may want to change the dose, or other precautions may be necessary. Tell your health care professional if you are using any other dietary supplement or any prescription or over-the-counter (OTC) medication.
Other Medical Problems - The presence of other medical problems may affect the use of chromium. Make sure you tell your health care professional if you have any other medical problems, especially if you have type 2 diabetes mellitus. Taking chromium supplements when you have a chromium deficiency may cause a change in the amount of insulin you need.
Is Chromium Picolinate Safe?
An Australian study published in Angewandte Chemie International Edition in 2004 warned that trivalent chromium compounds like those used as supplements (chromium picolinate) can be converted into a carcinogenic form by means of oxidation in the body. This flies in the face of a wealth of data in more than 60 other published studies that found such chromium compounds to be safe and non-toxic. At this point, there appears to be no cause for alarm.
RECOMMENDED CHROMIUM INTAKE
There is no Recommended Daily Allowance for chromium. Estimates indicate that 50 to 200 mcg a day is safe and adequate for adults. Most high-quality, basic vitamin/mineral combinations contain enough chromium to prevent a deficiency.
The daily amount of chromium needed is defined in several different ways.For U.S.:
Recommended Dietary Allowances (RDAs) are the amount of vitamins and minerals needed to provide for adequate nutrition in most healthy persons. RDAs for a given nutrient may vary depending on a person's age, sex, and physical condition (e.g., pregnancy).
Daily Values (DVs) are used on food and dietary supplement labels to indicate the percent of the recommended daily amount of each nutrient that a serving provides. DV replaces the previous designation of United States Recommended Daily Allowances (USRDAs).
For Canada:
Recommended Nutrient Intakes (RNIs) are used to determine the amounts of vitamins, minerals, and protein needed to provide adequate nutrition and lessen the risk of chronic disease.
Because a lack of chromium is rare, there is no RDA or RNI for it. The amount of chromium needed to meet normal daily recommended intakes will be different for different individuals. Normal daily recommended intakes for chromium are generally defined as follows:
Infants & Children Birth to 3 years of age. 10 to 80 micrograms (mcg) a day. 4 to 6 years of age. 30 to 120 mcg a day. 7 to 10 years of age. 50 to 200 mcg a day. Adolescents & Adults Age 11 years & older. 50 to 200 mcg a day.
To treat deficiency in adults, teenagers and children, dosage should be determined by a health care provider for each individual based on severity of deficiency
Missed Dose: If you miss taking chromium supplements for one or more days there is no cause for concern, since it takes some time for your body to become seriously low in chromium. However, if your health care professional has recommended that you take chromium, try to remember to take it as directed every day.
If You Get Too Little: While a deficiency of chromium may interfere with the body's ability to maintain normal blood sugar levels, it will not actually cause diabetes.
If You Get Too Much: Although adverse reactions have not been widely documented, particularly when chromium is taken at dosages of 50 to 200 mcg daily, there may be some risk in taking 1,000 mcg or more a day over time. In one case, a woman who took 1,200 mcg or more daily for several months developed kidney failure.
Side Effects: No side effects or overdoses have been reported for chromium. However, check with your health care provider if you notice any unusual effects while you are taking it.
Storage: To store this dietary supplement:
- Keep out of the reach of children.
- Store away from heat and direct light.
- Do not store in the bathroom, near the kitchen sink, or in other damp places. Heat or moisture may cause the dietary supplement to break down.
- Keep the dietary supplement from freezing. Do not refrigerate.
- Do not keep outdated dietary supplements or those no longer needed. Be sure that any discarded dietary supplement is out of the reach of children.
GENERAL DOSAGE INFORMATION
Special tips: Do not worry about which form of chromium to buy; the body appears to absorb all forms about the same.
The various forms of supplemental chromium are usually sold in 200 mcg doses. Read the label carefully and you may well find that a number of products billed for weight reduction or cholesterol control include chromium.
For General Good Health: Most nutritionally oriented health care providers believe that 50 to 200 mcg a day is sufficient. This amount is easily obtained through a healthy, balanced diet and a daily high-potency multivitamin.
For Diabetes Blood Sugar Control: Take 200 mcg 3 times a day.
For Overweight, or Obesity: Take 200 mcg chromium picolinate 3 times a day. However, it is unlikely that chromium taken alone, without calorie restriction and an exercise program, will do much good for fat loss.
Note; Be sure to check out the Dosage Recommendations Chart for Chromium, which lists therapeutic dosages for specific ailments at a glance. Be sure to consult with your health care provider or midwife for specific requirements if you have certain health issues or if you are pregnant or breastfeeding.
GUIDELINES FOR USE
For optimal absorption, try to combine chromium with a food rich in vitamin C or with a vitamin C supplement.
Theoretically, zinc absorption could be impaired by taking excessive amounts of the mineral. This problem can be avoided by ingesting extra zinc, either through diet or supplements.
To lessen the chance of stomach irritation, take chromium in 200 mcg doses either with food or a glass of water.
GENERAL INTERACTION
If you have diabetes, check with your health care provider before using chromium supplement because it may alter insulin requirements or the dosage needed for various diabetes medications.
Do not take calcium carbonate supplements or antacids at the same time as chromium; they will impair absorption of this trace mineral.
There is a risk that the absorption of zinc will be impaired by taking excessive amounts of chromium (more than commonly recommended). This problem can be resolved by taking extra zinc, either through your diet or supplements.
CHROMIUM - DRUG INTERACTIONS
Acarbose: Taking chromium with acarbose may require a change in the drug's dosage. Consult your health care provider before taking together.
Acetohexamide: Taking chromium with acetohexamide may require a change in the drug's dosage. Consult your health care provider.
Chlorpropamide: Taking chromium with chlorpropamide may require a change in the drug's dosage. Consult your health care provider before taking together.
Glimepiride: Taking chromium with glimepiride may require a change in the drug's dosage. Consult your health care provider before taking together.
Glipizide: Taking chromium with glipizide may require a change in the drug's dosage. Consult your health care provider before taking together.
Insulin (Intermediate-acting, NPH, Lente): Taking chromium with insulin may require a change in the drug's dosage. Consult your health care provider before taking together.
Insulin (Long-acting, Ultralente): Taking chromium with insulin may require a change in the drug's dosage. Consult your health care provider before taking together.
Insulin (Regular, Rapid-acting, or Semilente): Taking chromium with insulin may require a change in the drug's dosage. Consult your health care provider before taking together.
Insulin Glargine (rDNA origin): Taking chromium with insulin may require a change in the drug's dosage. Consult your health care provider before taking together.
Metformin: Taking chromium with metformin may require a change in the drug's dosage. Consult your health care provider before taking together.
Miglitol: Taking chromium with miglitol may require a change in the drug's dosage. Consult your health care provider before taking together.
Pioglitozone Hydrochloride: Taking chromium with pioglitozone may require a change in the drug's dosage. Consult your health care provider before taking together.
Repaglinide: Taking chromium with repaglinide may require a change in the drug's dosage. Consult your health care provider before taking together.
Tolazamide: Taking chromium with tolazamide may require a change in the drug's dosage. Consult your health care provider before taking together.
Tolbutamide: Taking chromium with tolbutamide may require a change in the drug's dosage. Consult your health care provider before taking together.
Troglitazone: Taking chromium with troglitazone may require a change in the drug's dosage. Consult your health care provider before taking together.
Ailments Dosage Alcoholism Diabetes Weight Loss
CHROMIUM SUPPLEMENTS & PRODUCTS
Chromium Ionic Mineral Supplement, Fully Absorbable, 50 +/- ppm, 16 fl. oz.
WaterOz Ionic Chromium is a pure liquid chromium supplement. Chromium helps the body regulate metabolism, regulate insulin and blood sugar levels, helps the body lose weight by stimulating enzymes that metabolize glucose, burns fat. Chromium deficiencies may contribute to Infertility and decreased sperm count.
ChromeMate, Biologically Active / Nicain Bound Chromium Complex, NOW Foods, 180 Caps
NOW ChromeMate contains a unique patented niacin-bound chromium complex. Chromium is an essential trace mineral that works with insulin to support healthy blood glucose levels and plays an important role in the proper utilization of protein, fat and carbohydrates.
Chromium Picolinate, 100% Natural, Nature's Way, 200 mcg, 100 Caps
Nature's Way Chromium Picolinate is 100 percent natural, patented Chromium Picolinate.
Blood Sugar Formula With Gymnema Extract, Nature's Way, 90 Caps
Blood Sugar Formula with Gymnema Extract represents the powerful synergy of current scientific research and traditional herbal medicine.
Chromium Picolinate, NOW Foods, 200 mcg, 100 Caps
Chromium is an essential trace mineral that works with insulin to support healthy blood glucose levels and plays an important role in the proper utilization of protein, fat and carbohydrates. Chromium helps insulin to metabolize fat, turn protein into muscle and convert sugar into energy.
Cider Vinegar Diet Formula With Konjac Fiber, Kelp, Lecithin & B-6, NOW Foods, 180 Caps
This combination of apple cider vinegar, kelp, lecithin and B-6 is a time-tested formula with added Glucomannan, grapefruit fiber, and chelated chromium to enhance rapid weight loss.
FOR MORE PRODUCTS & INFORMATION CLICK ON THESE LINKS:
HerbalRemedies: Chromium / Glucose Tolerance Factor (GTF) / Chromium Polynicotinate Supplements & Products
HerbalRemedies: Chromium / Glucose Tolerance Factor (GTF) / Chromium Polynicotinate Information
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