Chromium is an essential trace element that is important to our health. It can help with blood sugar levels, high cholesterol, and heart health. In 2002, the sales of chromium supplements were 5.6% of the total mineral supplement sales. Do these supplements work?
What is Chromium
In 1957 a US research scientist and doctor, Walter Mertz, discovered that certain natural substances in brewer’s yeast lowered blood glucose levels. Dr. Mertz called this substance “glucose tolerance factor” or GTF.
He believed that this substance was important for insulin to function properly and the metabolism of carbohydrates.
Good and Bad Chromium
There are many contradicting studies and conclusions. A 1995 study at Dartmouth College used three types of chromium to determine the safety of usage, chromium chloride, and chromium nicotinate and chromium picolinate.
The study found that only chromium picolinate caused damage to the DNA and oxidative stress in the cells tested.
Critics dismissed these results, stating that the tests used unrealistically high doses. Still, most of the concerns with Chromium picolinate are the damage to cell DNA [2].
Chromium and Diabetes
In 1959 Dr. Mertz wrote, “Type II diabetes is not a disease. It is the lack of a natural ingredient, known as GTF Chromium” [3].
Chromium is important for glucose (carbohydrate) metabolism by regulating insulin. Insulin has an effect on the metabolism of fats and protein.
A study in China that involved 180 people with type II diabetes were tested with 100 mcg (micrograms), 500 mcg and 1,000 mcg of chromium picolinate [4].
Chromium and Heart Disease
Recent studies using rats have linked high cholesterol levels to a deficiency of chromium and researchers at John Hopkins have found that a deficiency of chromium in the body could lead to a higher risk of a heart attack.
The study used 684 males from hospitals that had had a heart attack. Their chromium levels were compared with a control group of men who had never had a heart attack.
It was also found that the men with the highest levels of chromium were 35% less likely to have a heart attack when compared to those with the lowest levels of chromium.
Chromium and Weight Loss
Many people take chromium supplements for weight loss. It is thought that since insulin affects fat metabolism and insulin than it must be good for weight loss. The studies don’t show this to be true.
In a study using 233 people who either received 200 mcg, 400 mcg of chromium picolinate or a placebo for 72 days, it was found that at best the people who took the 200 mcg lost 2.7 pounds.
A meta-analysis of ten different studies using chromium picolinate found a 2.4-pound weight loss, which is so small that it could be called clinically irrelevant [6].
Chromium and Muscle Building
There have been no benefits found using chromium supplements with bodybuilding. At least 12 placebo-controlled studies have been conducted using anywhere from 200 mcg to 1,200 mcg of chromium picolinate with no beneficial effect on body composition [7].
Who Needs More Chromium
It is now believed that deficiency in chromium is widespread due to the processing of our foods. By processing our foods, nutrients are lost. Numerous conditions affect how much chromium we use or eliminate.
The more refined sugar a person consumes, the more chromium is eliminated.
Stress, infection, high sugar diet, pregnancy, breastfeeding, high endurance exercise and physical trauma can use up chromium causing a deficiency. Several studies of male runners found that chromium loss through urine was increased [8].
Chromium Supplements and Dose
It does appear that chromium can help in preventing or helping people with heart disease, high cholesterol, and type II diabetes.
Studies show that chromium does not benefit anyone with weight loss, fat loss or bodybuilding. In some samples of supplements, the toxic industrial chromium (chromium 6) has been found in some supplements.
The Food and Nutrition Board has set an adequate intake (AI) level for chromium at 35 mcg per day for adult men and 25 mcg for adult women.
Each age group has a different requirement for chromium, which you can see at the Linus Pauling website. Most supplements are higher and range from 200 mcg to 600 mcg.
Foods High In Chromium
The amount of chromium in our food can be dependent on the soil it is grown in. Unfortunately, some farming practices have reduced the chromium in the soil. Foods that have good amounts of chromium includes
- Brewers Yeast
- Broccoli
- Barley
- Oats
- Green Beans
- Tomatoes
- Romain Lettuce
Chromium Bottom Line
Hopefully, there will be more studies concerning diabetes, high cholesterol, and heart disease, but until then there is a lot of contradiction in the studies.
The best way to get chromium is by eating a plant-based diet and to eliminate processed, junk and fast foods from your diet. Eating a varied diet in whole foods will give you the minerals you need.
Do not fool yourself into thinking that a supplement can help you while still eating an unhealthy diet of processed foods.
To properly utilize nutrients like chromium, other nutrients have to be present, that is why it is important to eat a varied whole food diet. Also, take a multivitamin to ensure you are getting all nutrients.
Chromium Warnings
Since chromium has an effect on blood sugar levels, anyone who has to monitor their blood sugar should talk with their doctor before taking any chromium supplements.
Do not take chromium supplements if you have liver or kidney disease.
About the Author
Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.
© 2009-2019 Sam Montana
Resources:
[3] Chromium (III) and the glucose tolerance factor Archives of Biochemistry and Biophysics, Volume 85, Issue 1, November 1959, Pages 292-295 Klaus Schwarz and Walter Mertz
[4] Anderson RA, et al. Elevated intakes of supplemental chromium improve glucose and insulin variables with type 2 diabetes. Diabetes 1997;46:1786-91
[5] PubMed - Mertz W. Chromium in human nutrition: a review. J Nutr. 1993 Apr;123(4):626-33. doi: 10.1093/jn/123.4.626. PMID: 8463863.
