Is it really helpful in managing blood sugars? Or are the chromium claims mostly hype? At first glance, chromium sounds vaguely like it might be related to a chrome bumper or bathroom sink fixture. Close, but not quite. Hexavalent chromium is toxic and a carcinogen. The form of chromium that is biologically active and found in food is called trivalent chromium.
Chromium is a trace element, meaning that the body requires extremely small amounts. This signaling activity helps move glucose from the blood into the cells, thereby lowering the amount of sugar in the blood. Along with giving insulin a hand in regulating blood sugar levels, chromium also appears to play a role in controlling cholesterol and triglyceride blood fat levels. Even red wine may contain chromium. How much chromium is in food is somewhat hard to measure, and is dependent upon the amount of chromium in the soil where the food is grown and if any is added during food processing.
Chromium is available in supplement form. One out of every five Americans has metabolic syndrome. Insulin resistance, with or without the presence of metabolic syndrome, significantly increases the risk of cardiovascular disease. Insulin resistance is present in two serious health problems in women; polycystic ovarian syndrome PCOS and gestational diabetes. Several studies have now demonstrated that chromium supplements enhance the metabolic action of insulin and lower some of the risk factors for cardiovascular disease, particularly in overweight individuals.
Chromium picolinate, specifically, has been shown to reduce insulin resistance and to help reduce the risk of cardiovascular disease and type 2 diabetes. In general, meat, whole-grain products and some fruits and vegetables are considered good sources of chromium 1 , Overall, consuming a balanced diet containing a variety of minimally processed foods may help you meet your chromium requirements.
Both the true chromium content of foods and the recommended intake of this mineral are tentative. However, chromium is found in low levels in many different foods, and deficiency is rare. Due to the important roles of chromium in the body, many have wondered if consuming additional chromium as a dietary supplement is a good health strategy.
Numerous studies have examined the effects of chromium on blood sugar control and weight loss 18 , However, in addition to examining potential benefits of a particular nutrient, it is also important to consider whether there are any dangers to consuming too much. The National Academy of Medicine often sets a tolerable upper intake level UL for particular nutrients.
Exceeding this level may lead to toxicity or other health problems. However, due to limited available information, no UL has been set for chromium Despite the lack of a formal UL, some researchers have questioned whether chromium picolinate, the form of the mineral often found in supplements, is actually safe. Based on how this form of chromium is processed in the body, harmful molecules called hydroxyl radicals may be produced 3.
These molecules can damage your genetic material DNA and cause other problems Interestingly, although picolinate is a very popular form of chromium supplement, these negative effects in the body may only occur when this form is ingested 6.
Other isolated health problems have been associated with the intake of this supplement 6. In addition to possible safety concerns, chromium supplements may interact with some medications, including beta-blockers and non-steroidal anti-inflammatory drugs NSAIDS 1.
However, adverse effects that can be clearly linked to excess chromium are rare This may be partially due to the fact that many studies of chromium supplements have not reported whether any adverse events occurred Overall, due to questionable benefits and possible health concerns, it has been recommended that chromium picolinate not be taken as a dietary supplement 6.
If you want to consume this dietary supplement, it may be best to speak with your health care provider due to the possibility of unwanted effects or drug interactions. There is no specific level of dietary chromium intake that is known to be harmful. However, although limited information is available, there are potential concerns that the picolinate form of chromium could produce negative effects in your body.
Chromium deficiency appears to be rare, and there are concerns that the picolinate form of chromium could produce harmful effects in your body. Overall, chromium picolinate is probably not worth taking for most people. If you want to take it, you should discuss the risks and benefits with an experienced healthcare provider. This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here.
This is a detailed, evidence-based review of the 12 most popular weight loss pills and supplements on the market today. A weight loss supplement called garcinia cambogia has shown some promise in studies. This article reviews its effects on your weight and health. Insulin is a very important hormone in the body.
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