Chromium - Action, Sources and Supplementation

Chromium is a mineral whose impact on human health has been the subject of much research and debate in the scientific community for many years. This element is classified as a trace element, meaning the human body requires chromium only in small amounts. Let's examine its properties and whether it's worth supplementing.

What is chromium?

Chromium is a chemical element that occurs in two different oxidation states. Food products contain chromium in the third oxidation state (so-called trivalent chromium), while chromium in the sixth oxidation state (so-called hexavalent chromium) is formed as a result of industrial pollution (metal processing) and has a documented carcinogenic effect on humans. Trivalent chromium is a trace element essential for the proper functioning of the body. Chromium has been shown to be a component of some enzymes (e.g., proteolytic trypsin) and is present in RNA, responsible for stabilizing its structure. Furthermore, chromium plays an important role in the regulation of protein, carbohydrate, and fat metabolism, and acts as a coenzyme in many metabolic reactions.

Organic or inorganic chromium – how to use it?

Chromium comes in two forms. So which should you choose? Organic chromium or inorganic chromium? Because chromium is a transition metal, it can be found in the form of an organic salt (e.g., chromium picolinate, found in many supplements) or an inorganic salt (e.g., chromium chloride). Organic chromium has been shown to be much better absorbed than inorganic chromium. Therefore, preparations containing organic chromium, particularly chromium picolinate and nicotinate, currently dominate the pharmaceutical market. Vitamin B3 (niacin) enhances chromium absorption, so manufacturers often combine these two compounds to create easily absorbed chromium polynicotinate.

Chromium properties

Chromium's primary properties include stimulating digestive enzymes (especially proteolytic trypsin). It also influences the blood clotting process, accelerating clot formation. It has been suggested that chromium helps with diabetes and supports A diabetic diet , as it may have blood glucose-lowering properties. The results of a recent meta-analysis of 28 randomized clinical trials (RCTs) involving patients with type 2 diabetes showed that chromium tablets, administered at doses ranging from 50 to 1000 μg daily for 4 to 25 weeks, significantly reduced the following blood parameters: fasting glucose (average 19.0 mg/dl), fasting insulin (average 12.35 pmol/l), glycated hemoglobin (HbA1c) (average 0.71%), and the HOMA-IR insulin resistance index (average 1.53%). The results of the study indicate that chromium helps reduce glycated hemoglobin levels in patients with type 2 diabetes. What else does chromium help with? It improves tissue sensitivity to insulin and regulates blood glucose levels in individuals with insulin resistance. Chromium appears to have properties that not only reduce blood glucose levels but also lower blood pressure. Recent scientific reports have shown that chromium tablets can lower systolic blood pressure (by an average of 2.51 mmHg) and diastolic blood pressure (by an average of 1.04 mmHg) in patients with type 2 diabetes and/or chronic heart disease. And what does organic chromium help with? It can also reduce total blood cholesterol levels in patients with cardiovascular disease and/or type 2 diabetes.

Chromium for weight loss

Chromium is often used for appetite suppression and weight loss by people seeking to lose weight. A recent meta-analysis of 21 clinical trials involving 1,316 participants showed that chromium supplementation, administered at a dose of up to 400 μg per day for up to 12 weeks, can actually contribute to weight loss (average 0.75 kg), BMI (average 0.40 kg/m²), and body fat percentage (average 0.68%) in overweight or obese individuals. While studies indicate that chromium aids in weight loss, its effectiveness appears to be weak or moderate at best. It has been suggested that chromium suppresses appetite and stimulates heat production in the body (thermogenesis), which increases energy expenditure and may have a beneficial effect on weight loss. There is no definitive answer as to how long it takes for chromium to work, and this depends not only on the supplementation itself but also on the diet being implemented.

Chromium dosage

Many people wonder how much chromium to consume daily. Expert literature indicates that safe doses of chromium for human health, at the recommended daily allowance (RDA), range from 50 to 200 µg. In previous studies, chromium has typically been used in doses ranging from 200 to even 1,000 µg per day. However, researchers have not observed consistent dose-dependent responses, and it is currently unclear what the optimal chromium dosage might be. The vast majority of commercially available dietary supplements contain 200 µg of chromium per tablet or capsule, which is also the recommended daily dose by manufacturers. It has been suggested that chromium requirements may increase in certain physiological and pathological conditions, such as malnutrition, chronic emotional stress, fatigue, injuries, and pregnancy.

What time should I take chromium?

People starting a supplement often wonder what time to take chromium. Chromium should be taken orally with a glass of water, preferably in the morning during or immediately after a main meal. Taking chromium with meals helps reduce potential irritation of the gastric mucosa. There is some evidence that chromium in larger doses may cause sleep problems in some people. For this reason, the timing of chromium intake is important, and it's best to do so in the morning to avoid disturbing nighttime sleep.

What products contain chromium?

What is chromium in? - Sentence before what is in. Products rich in chromium (III) include: dark cocoa and cocoa products (especially dark chocolate with a high cocoa solids content), egg yolks, whole-grain cereal products (e.g., whole-wheat rye bread, buckwheat, brown rice, whole-wheat flour, bran and cereal germ), soft and hard cheeses (e.g., Brie and Emmental), meat (e.g., pork loin and ham), fish (e.g., fresh and smoked salmon), walnuts, vegetables (e.g., spinach, broccoli, asparagus, tomato, green beans), brewer's yeast, mushrooms, liver, kidneys, oysters, mussels, coffee, fruit (e.g., apple, orange, banana) and some types of wine and beer. Chromium is also found in dried plums, molasses, corn oil, cloves, and other spices. Chromium-rich foods, including whole-grain cereals, contain concentrations of this trace element several times higher than refined cereals (e.g., white wheat flour products). The absorption of chromium naturally found in food is increased by protein amino acids (primarily glycine and aspartic acid), vitamin B3 (niacin), and vitamin C. Simple sugars, zinc, and iron, on the other hand, reduce chromium absorption from the gastrointestinal tract. It is worth noting that the ADI for chromium is considered to be 25 µg for women and 35 µg for men. Scientific data indicate that the average daily intake of chromium in Poland is 81 µg for women and 111 µg for men.

Chromium supplementation - available preparations and its forms

Chromium is available on the Polish market in the form of dietary supplements, which can be found in both pharmacies and some drugstores. Currently, there is no chromium preparation registered as a drug. Dietary supplements contain chromium in various forms. The most common supplements include chromium picolinate, chromium nicotinate, chromium chloride, and chromium-enriched Saccharomyces cerevisiae yeast. It's worth choosing a dietary supplement containing chromium polynicotinate or chromium-enriched Saccharomyces cerevisiae yeast. These are considered the most absorbable sources of chromium.

Chromium tablets or capsules

Chromium dietary supplements—chromium is typically found in tablets or capsules. Some tablets containing chromium are designed to be crushed or chewed, which may appeal to consumers who value palatability. It's also worth noting that those on a plant-based diet can easily find chromium in tablets and vegan capsules on the pharmaceutical market today.

Liquid chrome – is it worth it?

Liquid chromium preparations are also available on the market, although these are niche products. The concentration of chromium in the liquid at the manufacturer's recommended dose is identical to that of tablets and capsules. Liquid chromium can therefore be an interesting alternative for anyone who, for specific reasons, has difficulty swallowing tablets or capsules.

Chrome powder – when to choose it?

Similar to liquid chromium, dietary supplements containing chromium powder are also a niche product on the market. Chromium powder can be conveniently mixed with water or juice and consumed immediately after a meal. Therefore, chromium powder seems to be a good option for people who dislike or, for specific reasons, cannot take tablets or capsules.

Chromium side effects

Trivalent chromium, naturally occurring in food products, is a component of very low toxicity that appears to be well-tolerated and safe for human health. There is generally no risk of chromium (III) overdose in individuals following a well-balanced diet, as absorption of this nutrient from the gastrointestinal tract is relatively low. Excess chromium is excreted from the body in urine, and minimal amounts are excreted in sweat and stool. However, chromium can cause certain side effects when taken in the form of dietary supplements in high doses, especially above 1000 µg per day. The most common side effects of chromium supplementation in excessively high doses include: decreased red blood cell (RBC) and platelet (PLT) counts, liver and kidney dysfunction, gastric irritation, allergic contact dermatitis, low blood sugar, irritability, and insomnia. High doses of chromium (III) should also not be combined with dietary supplements and medications containing iron or zinc, as they may limit the absorption of these minerals from the gastrointestinal tract and affect calcium metabolism in the bones. Furthermore, chromium should not be combined with insulin, corticosteroids, nonsteroidal anti-inflammatory drugs (NSAIDs), or beta-blockers (cardiac medications), as it may increase the effectiveness of these medications.

Chromium deficiencies – when do they occur and what are the symptoms?

Chromium deficiency in the human body is considered relatively rare. Expert literature indicates that chromium demand may increase in certain physiological and pathological conditions, such as malnutrition, chronic emotional stress, fatigue, injuries, and aging. Chromium deficiencies may also occur in women during pregnancy and breastfeeding, especially in cases of an unbalanced and deficient diet. It appears that during periods of increased physiological stress or nutrient deficiencies, chromium reserves are mobilized and its excretion from the body is increased in urine. Similar physiological effects are observed in athletes after high-intensity physical activity. Chromium deficiency in the human body can cause fatigue, weakness, nervousness, and depressive and anxiety disorders. Other common symptoms of chromium deficiency in humans include impaired glucose tolerance, the presence of glucose in the urine, insulin resistance, diabetes, growth disorders, lipid abnormalities, decreased lean body mass, and impaired nervous system function. Symptoms of chromium deficiency are often similar to those experienced by patients with uncontrolled diabetes. This means that chromium deficiency can cause tingling and numbness in the arms or legs, impaired motor coordination, peripheral neuropathy, and glucose intolerance and/or elevated blood glucose levels. Chromium deficiency can also lead to increased cholesterol and lipoprotein levels in the blood, which may increase the risk of cardiovascular disease. It is worth noting that chromium deficiencies are most common in populations of underdeveloped countries, where residents primarily consume highly processed foods (e.g., white rice, white bread).

Excess chromium symptoms and causes

Chromium excess in the human body can occur primarily due to inadequate dietary supplementation. The most common symptoms of chromium excess include skin inflammation, gastric and duodenal ulcers, liver and kidney dysfunction, and impaired insulin function and secretion. Furthermore, chromium can interact with iron and hinder its binding to transferrin, a protein that mediates iron transport in the blood. Excess chromium resulting from inadequate dietary supplementation can therefore manifest as iron metabolism disorders, including iron deficiency anemia. According to the literature, excess chromium can also contribute to the development of cancer. Furthermore, excess chromium can impair the absorption of other minerals, particularly iron and zinc.

Summary

Chromium is an essential trace element found in a wide variety of foods and dietary supplements. Research indicates that chromium can lower blood glucose levels and reduce insulin resistance in patients with type 2 diabetes. Furthermore, chromium supplementation can slightly reduce elevated blood pressure and total cholesterol levels, as well as support weight loss in overweight individuals. According to current knowledge, those most at risk of chromium deficiency include athletes, the elderly, patients with injuries, people living with chronic stress, and pregnant and breastfeeding women whose diets are unbalanced.

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