Chromium

What is Chromium?

Chromium is an essential trace mineral that comes in several different varieties - most commonly as polynicotinate or picolinate. It is estimated that 90% of people in North America are deficient in this crucial mineral; combined with the fact that chromium supplements have been touted to have a broad range of benefits, it is not surprising that they are now currently among the top three best selling supplements in the U.S.

How can it benefit you?

Chromium has been praised as being everything from a weight loss aid, a mineral capable of enhancing the health of diabetics, having an ability to build lean muscle, and improving heart health by lowering bad cholesterol (LDL) and raising good cholesterol (HDL).

To understand why these roles have been attributed to chromium, let's briefly look at the varied ways it works in the body.

First, chromium plays an essential role in breaking down carbohydrates, proteins, and fats. Because fats are believed to be one cause of high cholesterol, this breakdown may help protect against heart disease.

Second, chromium helps insulin regulate blood sugar levels (glucose). Some people (diabetics, for example) are often insulin resistant. What this means, simply, is that the body has a tough time dealing with blood sugar. The pancreas has the job of producing more insulin to help bring down elevated blood sugar levels, which, in turn, taxes this organ by making it work more strenuously. Eventually, diabetes can develop, as a point will be reached where the pancreas cannot manufacture enough insulin. Chromium supplements, therefore, can help those who are insulin resistant by keeping elevated glucose levels in check before it stresses the pancreas.

In addition, because glucose is the body's primary source of fuel, what is not used by the body is stored as fat. Therefore, this may explain why studies have shown chromium supplements can aid in weight loss.

It is important to realize that the typical Western diet is high in saturated fats, sugars, flours, and processed and refined foods, which creates high levels of blood sugar (glucose) in the body. Therefore, the first goal is not to just reach for chromium supplements, however much they can help, but to reduce these types of foods in your diet.

Precautions

There is no RDA (recommended daily allowance) set for chromium. Most supplements, however, come in dosages of 100 mcg to 200 mcg per tablet. Overall, it appears to be an extremely safe supplement, as no serious side effects have been attributed to it. Taking it with a meal, however, is recommended as it may cause upset stomach on rare occasions.

Opinion

We believe that there is strong evidence chromium is a supplement with a wide range of benefits. In some areas, the evidence is stronger, such as its role in insulin function, and much more speculative in others, such as its role in helping to produce more lean muscle.

Because it is such a popular supplement, we are hopeful that future studies will help clarify which of its alleged benefits can actually be attributed to it.

Tips on Choosing a Chromium Supplement

Many sellers of chromium try to claim the version they use is superior or better absorbed. For example, some claim that picolinate is better than polynicotinate, and visa versa. Although this is often true for other supplements, in the case of chromium, there is no conclusive research singling out one as better than the other.

What is Chromium?

Chromium is an essential, trace mineral.

Why is it needed?

In order for the body to effectively burn sugar for energy, it needs chromium as this trace mineral helps the body to maintain normal blood sugar levels.

Preliminary research shows that chromium picolinate increases fat loss and lean muscle gain. It is said to improve blood cholesterol levels too, by raising the HDL cholesterol and lowering the triglycerides.

Where is it found?

It is found in wheat-germ, oysters, beef, poultry, thyme, broccoli, whole grain, bran, and black pepper.

What conditions has it been used to treat?

Primary:

• Diabetes
• High cholesterol
• Hypoglycaemia

Secondary:

• Weight Loss
• Obesity

How much is normally taken?

200 mcg is recommended.

Are there any contraindications or side effects?

There is no danger of toxicity with doses under 300 mcg.