It's found in small quantities in meat, whole grains, some fruits and vegetables, and spices. In , chromium was first identified as an element that enables the hormone insulin to function properly.
Since then, chromium has been studied for diabetes and has become a popular dietary supplement. It is widely available in health food stores, drug stores and online. Chromium is believed to help the body process carbohydrates and fats. One form, chromium picolinate, is popular because it is one of the more easily absorbed forms. Research on the benefits of chromium to enhance fat loss and increase performance in bodybuilders and athletes has provided mixed results.
The best designed studies have not found benefit of chromium supplementation on body composition or loss of weight and fat. Chromium picolinate is also used in the treatment of diabetes and depression. However, more studies are needed to fully understand the relationship between chromium and these conditions.
Research is ongoing. Randomized controlled trials have failed to demonstrate a link between chromium supplementation and the prevention or treatment of type 2 diabetes or impaired glucose tolerance. Other uses for chromium picolinate include the prevention or treatment of:. Currently, there is not enough evidence to support the use of chromium supplements for these uses.
In , a study headed by Diane Stearns, Ph. The researchers added high concentrations of chromium picolinate, chromium chloride or chromium nicotinate to hamster cells in culture and found that only chromium picolinate could damage the genetic material of the hamster cells. Other laboratory studies using cell cultures have suggested chromium picolinate causes oxidative stress and DNA damage. However, there is no evidence of DNA damage from trivalent chromium in living organisms.
Critics say that the scientists used unrealistically high doses and that administering chromium to cells in test tubes is not the same as taking chromium supplements orally. The Food and Nutrition Board of the Institute of Medicine has acknowledged the possibility of negative impact from high oral intakes of trivalent chromium, but in the absence of evidence to suggest otherwise, has not set a maximum limit for ingestion. There is very little information, however, about the safety of long-term use of chromium.
There have been rare clinical case reports of adverse side effects after taking chromium picolinate supplements. Insulin spikes happen whenever we eat to regulate the amount of glucose in our circulating through the blood. Too much glucose in the blood can cause damage to the blood vessels. It causes oxidative stress. This type of damage may lead to atherosclerosis. It is the reason that persons with diabetes are at an increased risk of heart disease and stroke.
Excess circulatory glucose may also damage nerves. It is the reason that persons with uncontrolled diabetes experiences neuropathy. Insulin and chromium work with other elements to prevent such damage. They both must function properly to prevent the destruction that free glucose may cause.
They depend on each other to get the job done. Once the glucose lines up with a cell, it waits to enter. The insulin comes along and opens the door so that the glucose can enter. It is at this moment that chromium goes to work. Chromium binds to the glucose transporter and pushes the glucose into the door. If there is no chromium or not enough in the body, the glucose just continues to sit at the door. It floats around the bloodstream waiting to enter.
The body will eventually downgrade the receptor. When more food is ingested, more glucose is made. The problem is compounded. The body thinks it does not have enough insulin to open the door for the glucose.
The pancreas receives the signal. It makes more. The increase of insulin in the blood stream sends a signal that increases the need for more glucose. The person craves sugar to correct the balance. When more sugar is eaten, more insulin is produced. It is a vicious cycle. Insulin resistance is a persistent problem with little to no symptoms.
It may take a long time before the person knows there is a problem. The excess insulin in the body performs another task. If the amount of glucose is not reduced by its presence, insulin instructs the body to store it as fat. It is insulin that keeps watch over the fat storage and signals when to release it.
The correct amount of chromium in the body may prevent this vicious cycle from the beginning. If chromium were available, then the insulin would open the door and chromium would assist in escorting it inside. There the glucose would fuel the cells the way it was designed. The insulin would reduce in the bloodstream because the glucose level would drop back to normal. The craving for sugar and carbohydrates would subside, and weight loss may occur.
As discussed above chromium plays an essential role in glucose metabolism. It is also an important part of the balance preventing insulin resistance.
Early prevention may greatly reduce the risk of type two diabetes. Chromium is not easily absorbed. Deficiency has been a problem for many people that do not maintain a healthy diet. It is also a problem with older people that cannot absorb nutrients as efficiently. Some of the symptoms of deficiency can be:. The daily recommended intake of chromium is 25 micrograms.
It is present in broccoli, turkey breast, red wine, green beans, and potatoes, to name a few. A healthy diet of lean meats, grains and vegetables may supply the balance needed. Many would argue that the mineral depletion of the soil, or the processed food industry, has reduced the amount of chromium that is available in our food supply.
Even if we made healthy food choices we still may not get the number of nutrients we need. It may be necessary to supplement chromium if this is the suspicion.
Chromium picolinate is the most common form of the supplement. You should purchase this product from a reliable source. Before using chromium picolinate, talk to your healthcare provider.
You may not be able to use chromium picolinate if you have certain medical conditions. It is not known whether chromium picolinate will harm an unborn baby. Do not use this product without medical advice if you are pregnant. Chromium picolinate may pass into breast milk and may harm a nursing baby. Do not use this product without medical advice if you are breast-feeding a baby.
Get emergency medical help if you have signs of an allergic reaction: hives; difficulty breathing; swelling of your face, lips, tongue, or throat. This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects. Avoid a diet that is high in sugar. It may interfere with the effectiveness of chromium picolinate. Ask your doctor before using an antacid, and use only the type your doctor recommends.
There is no established upper intake limit for chromium. There are few serious negative side effects associated with high chromium intake levels. More large scale studies are needed to investigate the potential health benefits of chromium, including the effects this mineral may have on symptoms of depression.
While there are few adverse effects associated with taking chromium supplements, your best bet is to focus on getting an adequate daily amount through food by following a healthy diet. For more mental health resources, see our National Helpline Database.
Everything feels more challenging when you're dealing with depression. Get our free guide when you sign up for our newsletter. Molecular mechanisms of chromium in alleviating insulin resistance.
J Nutr Biochem. Chromium picolinate toxicity. Ann Pharmacother. Liver injury from herbal and dietary supplements. Food and Drug Administration. Food labeling: revision of the nutrition and supplement fact labels. Published May 27, Updated April A double-blind, randomized pilot trial of chromium picolinate for binge eating disorder: results of the Binge Eating and Chromium BEACh study. J Psychosom Res. Updated July 9, Chromium: Dietary Supplement Fact Sheet.
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