Overview

Regardless of its history as a highly touted "fat-loss agent," chromium's recently been favored by the scientific community for its impressive role in proper carbohydrate metabolism and its potential to help keep blood sugar levels "in check." Nearly one-quarter of Americans experience the effects of chromium deficiency, which result in low blood sugar or insulin resistance, and have experienced the unwanted feelings of anxiety, physical fatigue, and mental lethargy that come with it. Deficiencies of this vital mineral have become the center of attention for contributing factors to such epidemics as insulin resistance (diabetes), obesity, and hypoglycemia (low blood sugar).

Usage

Amount: Daily amounts of chromium range between 50 and 200 mcg, depending on the needs of the user.

Body processes and basically life itself rely on our ability to supply energy to our cells. Chromium helps us perform this complex process, called metabolism, much more efficiently. This popular nutrient may not be the miracle fat-loss nutrient some proclaim; nonetheless, it is critical to the proper functioning of insulin in our bodies and may benefit anyone who wants to keep their blood sugar and hormone levels "in check"—which does aid in helping to maintain and/or improve bodyweight.

Safety Information

Safety:
Chromium should not be used by insulin-dependent diabetics without the care of a physician.

Toxicity:
Since absorption rates of chromium are so low, toxicity is very uncommon. Although chromium is not necessarily toxic, it can cause adverse reactions at levels above 600 mcg per day in extremely rare cases.

Bans and Restrictions:
None reported.

References

Anderson, R.A., et al., "Exercise Effects on Chromium Excretion of Trained and Untrained Men Consuming a Constant Diet," J Appl Physiol 64.1 (1988) : 249-52.

Hallmark, M.A., et al., "Effects of Chromium and Resistive Training on Muscle Strength and Body Composition," Med Sci Sports Exerc 28.1 (1996) : 139-44.

Kaats, G.R., et al., "Effects of Chromium Picolinate Supplementation on Body Composition: A Randomized, Double-Masked, Placebo-Controlled Study," Curr Ther Res 57 (1996) : 747-56.

Kaats, G.R., et al., "A Randomized, Double-Masked, Placebo-Controlled Study of the Effects of Chromium Picolinate Supplementation on Body Composition: A Replication and Extension of a Previous Study," Curr Ther Res 59 (1998) : 379-88.

Lefavi, R.G., et al., "Efficacy of Chromium Supplementation in Athletes: Emphasis on Anabolism," Int J Sport Nutr 2.2 (1992) : 111-22.

McCarty, M.F., "The Case for Supplemental Chromium and a Survey of Clinical Studies with Chromium Picolinate," J Appl Nutr 43 (1991) : 59-66.

Mertz, W., "Interaction of Chromium with Insulin: A Progress Report," Nutr Rev 56.6 (1998) : 174-7.

Offenbacher, E.G., "Promotion of Chromium Absorption by Ascorbic Acid," Trace Elements Electrolytes 11 (1994) : 178-81.

Preuss, H.G., and Anderson, R.A., "Chromium Update: Examining Recent Literature 1997-1998," Curr Opin Clin Nutr Metab Care 1.6 (1998) 509-12.

Riales, R., and Albrink, M.J., "Effect of Chromium Chloride Supplementation on Glucose Tolerance and Serum Lipids Including High-Density Lipoprotein of Adult Men," Am J Clin Nutr 34.12 (1981) : 2670-78.

Walker, L.S., et al., "Chromium Picolinate Effects on Body Composition and Muscular Performance in Wrestlers," Med Sci Sports Exerc 30.12 (1998) : 1730-7.

Wang, M.M., et al., "Serum Cholesterol of Adults Supplemented with Brewer's Yeast or Chromium Chloride," Nutr Res 9 (1989) : 989-98.