Chromium is a trace mineral found in the human body. Its presence in the body is beneficial for the health of the cells and can protect internal organs and tissues. Most of the chromium we consume stays bound to proteins in our bodies. It crosses the blood circulation only in small amounts as free ions. It is mainly stored in the liver, the spleen, and soft tissue. The remainder is excreted through the urine. Chromium demonstrates antioxidant properties, making it an excellent trace mineral in your diet.
Chromium is an essential mineral for the human body
What is Chromium?
Chromium is an essential trace mineral that is necessary for human metabolism. It is vital for proper functioning insulin, lipid, and carbohydrate metabolism and helps the body utilize energy. It also has beneficial antioxidant properties. Humans must get sufficient amounts of chromium through diet or take a supplement. It is found in the body in the form of trivalent chromium ions. These ions are bound to plasma proteins and transferrin.
Trivalent chromium is present in many foods and is considered safe for human consumption. Hexavalent chromium, however, is present in waste materials and water sources. Exposure to hexavalent chromium can lead to cancer and organ failure. For this reason, doctors and nutritionists recommend people of all ages get the necessary amount of chromium through their diets. Supplements should only be used when a chromium deficiency is identified.
In the United States, chromium intake has a daily value of 35 micrograms (mcg) for adults and children. The FDA does not require food manufacturers to list chromium content on the label. Foods that provide more than 20% of the DV are considered high sources of chromium. However, even foods with lower percentages are considered a healthy part of your diet.
Health Benefits of Chromium
Chromium is an essential mineral for the human body, found naturally in many foods and supplements. It plays a vital role in breaking down carbohydrates, fats, and proteins. It also helps to regulate blood sugar levels. People with low chromium levels often experience low energy levels, poor skin health, and poor concentration. They may also experience delayed wound healing. People with low chromium levels may also have problems with their eyes. People with diabetes are more likely to be deficient in chromium, so they should supplement to increase their intake.
Studies indicate that chromium may help protect against diabetes and age-related eye disorders. It also helps control blood glucose levels, which are critical for delivering energy to the tissues. When glucose stays in the blood for too long, it can cause oxidative stress and degenerative tissue diseases.
Various studies indicate that chromium may improve cholesterol levels in humans. However, the mechanisms are not clear. Animal studies show it can reduce LDL cholesterol levels while raising HDL cholesterol levels. Clinical studies suggest that it may also help people with insulin resistance. Similarly, it has been reported that chromium may improve depression symptoms. More research is necessary to determine the exact mechanisms responsible for these effects.
Side Effects
Chromium can reduce the absorption of certain drugs, including steroids. Studies have suggested that chromium may lower the absorption of Synthroid. While it has no proven harmful effects, chromium may be a contraindication to certain medications, particularly in people with diabetes.
People with pre-existing kidney or liver problems should limit their chromium intake. Additionally, pregnant or older people may require higher levels of chromium.
Signs of Deficiency
Chromium is a mineral essential for the human body. The absence of this mineral can result in a range of problems.
Deficiency is characterized by elevated blood glucose, triglycerides, and cholesterol levels. In addition, the body's insulin levels increase. This enables glucose to enter cells and reach the bloodstream. Chromium helps regulate these levels by acting as a cofactor for insulin.
Nutrition Source of Chromium
Chromium is abundant in a variety of foods and is also available in supplements. Some popular sources include turkey, grape juice, mashed potatoes, and wheat germ. Whole grain bread and brewer's yeast are also excellent sources of this mineral.
- Grape juice, 1 cup: 7.5mcg - 21% of the Daily Value (DV)
- Ham, 3 ounces: 3.6mcg - 10% of the DV
- English muffin, whole wheat, one muffin: 3.6mcg - 10% of the DV
- Brewer's yeast, one tablespoon: 3.3mcg - 9% of the DV
- Orange juice, 1 cup: 2.2mcg - 6% of the DV
- Beef, 3 ounces: 2.0mcg - 6% of the DV
- Lettuce, one wedge, about 5 ounces: 1.8mcg - 5% of the DV
- Turkey breast, 3 ounces: 1.7mcg - 5% of the DV
- Barbecue sauce, one tablespoon: 1.7mcg - 5% of the DV
- Tomato juice, 1 cup: 1.5mcg - 4% of the DV
- Apple, with peel, one medium: 1.4mcg - 4% of the DV
- Green beans, ½ cup: 1.1mcg - 3% of the DV
- Banana, 1 medium: 1.0mcg - 3% of the DV
- Whole wheat bread, one slice: 1.0mcg - 3% of the DV
- Ketchup, one tablespoon: 1.0mcg - 3% of the DV
- Tomato, one medium: 0.9mcg - 3% of the DV
- American cheese, 1½ ounces: 0.8mcg - 2% of the DV
- Peanut butter, one tablespoon: 0.6mcg - 2% of the DV
- Rice, white, ½ cup: 0.6mcg - 2% of the DV
- Haddock, 3 ounces: 0.6mcg - 2% of the DV
- Chicken breast, 3 ounces: 0.5mcg - 1% of the DV
- Peas, ½ cup: 0.4mcg - 1% of the DV
- Orange, one medium: 0.4mcg - 1% of the DV
- Spaghetti, 1 cup: 0.3mcg - 1% of the DV
- Carrots, raw, one medium: 0.3mcg - 1% of the DV
- Egg, one medium: 0.2mcg - 1% of the DV
Takeaway
Most people get enough chromium through their diet, but if you don't, you can supplement the mineral with dietary supplements. However, you need to be aware of chromium supplements' risks and side effects. This nutrient has been known to interact with certain medications, and if you have kidney or liver issues, you'll have a higher risk of adverse effects. Therefore, talking to your healthcare provider before taking a chromium supplement is essential.
You can find chromium in many different types of foods. Supplements that contain chromium will generally have 200 to 500 mcg of chromium per serving. Some dietary supplements contain higher amounts of the mineral, including chromium picolinate, nicotinate, polynicotinate, and chloride.
Ideally, adult women and men should consume 30 to 40 micrograms of chromium daily. The number may be higher for women during pregnancy. Infants generally get enough chromium through breast milk or formula. Breast milk contains approximately 0.24 micrograms of chromium per quart. For children, the recommended daily amount is between five and twenty micrograms.
