Chromium

Chromium: Information

Chromium is an essential trace mineral required in small quantities for health. An absence or deficiency of chromium impairs insulin function and can lead to a diabetic-like condition¹. Unfortunately, chromium is a mineral that is very poorly supplied by diet, only a few foods – brewers yeast, dairy, shellfish – are significant sources, so most people need to take supplemental chromium either from a multivitamin or a chromium supplement.

Chromium For a More Efficient Metabolism

Chromium is needed for insulin to work at peak efficiency. Chromium becomes incorporated into a molecule known as GTF (Glucose Tolerance Factor); GTF improves the body's sensitivity to insulin^2,3 and thus makes insulin work more efficiently.

Many people associate insulin function only with diabetes, but it is very desirable for everyone to have efficient insulin function since this promotes a lean, healthy body and robust metabolism. Insulin's 'job' is to first alert cells to the presence of available nutrients in the bloodstream (namely sugar and amino acids), and then assist those cells in the uptake of those nutrients from the bloodstream into the cells where they can be used for growth, repair and energy.

When insulin function is poor from a lack of chromium or any other reason, this process becomes inefficient. The nutrients in the bloodstream do not get taken up by cells completely, and are therefore stored as 'excess”- additional body fat.

Insulin efficiency is a critical but often-overlooked factor to obtain the maximum results of diet and exercise.

Healthy people use chromium as well as diabetics and hypoglycemics, under a doctor's supervision.

Chromium may also improve triglyceride⁴ and LDL cholesterol and triglyceride⁵ levels in some people.

Using Chromium Supplements

Optimal amounts of chromium have yet to bet established. It is estimated that most adults receive from 25-40 mcgs of chromium per day. Chromium supplements usually come in 50, 100 or 200 mcg dosages. Most people using chromium for insulin enhancement start with a high level and reduce it to the lowest effective level gradually, monitoring blood sugar levels, diet and/or symptoms of blood sugar disturbances (cravings, fatigue, irritability, etc).

Chromium is available in two principal forms. Chromium polynicotinate or GTF Chromium and Chromium Picolinate. There is little evidence that one is superior to the other in terms of absorption or utilization. Chromium picolinate is the better-studied of the two.

Men can start with 200-600 mcgs per day in divided doses . Women can start with 200-400 mcgs per day in divided doses. Like all minerals, chromium should be taken with solid food.

Side-effects and Cautions:

Diabetics and hypoglycemics can use chromium under the supervision of their doctor.

References:
1.Horm Metab Res. 2007 Oct;39(10):743-51.
2. Int J Sport Nutr. 1992 Jun;2(2):111-22.
3. Proc Nutr Soc. 2008 Feb;67(1):48-53.
4. Biol Trace Elem Res. 1996 Dec;55(3):297-305.
5. Biol Trace Elem Res. 2006 Oct;113(1):53-66.

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