Chromium is an essential component for the body, normalizing the condition of the thyroid gland and improving the quality of vision. It improves metabolic processes and strengthens the immune system. If there is a deficiency of the substance, it is recommended to include liver, eggs, meat, seafood, tomatoes, corn, sea buckthorn, apples, and white cabbage in the diet.
chromium is an essential element for the normal functioning of all body systems
Biological role of chromium
Chrome features:
• Improves the uptake of glucose by cells and tissues, increasing the efficiency of insulin. This helps prevent the development of diabetes mellitus, and also improves the condition of people with already developed disease. • Reduces hunger by regulating appetite. On this basis, organic chromium compounds are often recommended as weight loss agents and added to dietary supplements for weight loss. • Is a component of enzymes that regulate tissue respiration. • Takes part in the synthesis of amino acids and protein in the body. • Plays an important role in fat metabolism. • Stabilizes blood pressure levels. • Improves the functioning of the nervous system. Helps improve mood, eliminate depressive and anxiety disorders. • Increases performance. • Participates in the formation of DNA and RNA molecules. • Reduces cholesterol levels in the blood, which protects blood vessels and the heart from atherosclerosis (formation of fatty plaques in the walls of the arteries). • Reduces the harmful effects of negative external factors on the body.
Prevention
Experts recommend monitoring the concentration of chromium in the body and getting tested regularly. As a preventative measure, it is important to include foods with high concentrations of chromium in your daily diet. The microelement content in the body can be increased by including decoctions of hops, lemon balm, and gingko biloba in the diet, or by taking dietary supplements.
Which doctor should I contact?
It is important for health to maintain the amount of the microelement chromium at a stable level. Mineral deficiency is difficult to diagnose. To stabilize your general condition, you need to see a therapist. In medicine, a gastroenterologist, endocrinologist and andrologist are also responsible for regulating and consulting on the concentration of minerals in the body.
When regulating the quality of food, chromium deficiency can be diagnosed by a nutritionist; in addition, a specialist will help adjust the diet to improve health.
Signs of chromium deficiency
With a lack of chromium in the body, disorders of a variety of organs may occur. In children, the first thing that becomes noticeable is a slowdown in growth.
People of any age experience memory impairment. Depressive disorders, increased blood sugar and cholesterol, increased body weight, headache, sleep disturbances, anxiety, weakness, sensitivity disorders.
In people with chronic chromium deficiency, heart disease progresses faster and there is a risk of infertility.
Indications for the use of drugs containing chromium
It is recommended to fill the deficiency of the substance with the help of medications after visiting a specialist. Chromium-containing dietary supplements are included in the diet in the following cases:
- intense sports and heavy physical activity;
- heavy mental stress at work, study;
- need for weight loss;
- treatment of hypoglycemia, diabetes mellitus;
- prevention of liver and kidney diseases, allergies;
- prevention of immunodeficiency;
- heart disease, heart failure.
The need for the substance in a woman’s body increases during pregnancy and lactation. Preparations with the addition of chromium are prescribed to postmenopausal women. Men are prescribed medications to prevent problems with potency.
Absorption of chromium by the body
Only up to 2% of the substance entering the body has beneficial properties. The absorbed mineral is concentrated in soft tissues, liver, bones, and spleen. Amino acids, microelements (potassium, zinc, magnesium), vitamins (E, C, group B) improve the absorption of microelements by the body. People with liver and kidney diseases are not recommended to exceed the permitted daily dosage of the mineral.
The pharmaceutical industry produces a wide range of drugs containing chromium
Preparations containing chromium
The list of drugs includes Carnitine Plus tablets. The dietary supplement contains chromium picolinate and L-carnitine. The standard package contains 30 tablets. The dietary supplement helps normalize body weight, increases performance, stress resistance, reduces nervous excitability, and tones. The supplement helps improve metabolic processes, reduces appetite, and prevents premature aging of the body.
The optimal dosage of dietary supplements is 2 tablets for adults. Course duration is 2-3 weeks. Before using the product, it is recommended to consult a doctor and get tested for chromium. Contraindications for taking the supplement are pregnancy and individual intolerance to the components.
Nature's Bounty contains yeast-free chromium picolinate. The dietary supplement is available in tablets (100 pcs.). It helps regulate body weight, burn excess fat, increases performance, and stress resistance. The supplement is easily digestible and helps maintain body tone. Dispensed in pharmacies without a prescription from a doctor.
The dietary supplement Now GTF Chromium GTF is sold in the form of tablets. The product is not a medicinal product and is sold without a doctor's prescription. The supplement regulates carbohydrate metabolism in the body, prevents diabetes mellitus and weight gain.
Including dietary supplements in the diet can reduce a person’s cravings for sweets and increase stress resistance. The substances are easily absorbed by the body. The dietary supplement is also prescribed for the prevention of atherosclerosis, dyslipidemia, in the treatment of skin diseases, etc. Adults are recommended to take the drug 2 times daily, 1 tablet before meals.
The dietary supplement Solgar Picolinate is sold in capsules. In standard packaging up to 90 pcs. The dietary supplement has an immunostimulating and restorative effect. The effect of chromium in the dietary supplement helps regulate the concentration of sugar and cholesterol in the blood. The drug is recommended for problems with carbohydrate metabolism and increased body weight. The dietary supplement can be used in the diet of athletes under high mental stress. Before taking capsules, you should consult your doctor. Take 1 capsule daily with meals.
preparations containing chromium are taken if it is impossible to replenish its deficiency with food
The dietary supplement Centuria 2000 is complex, because contains vitamins and minerals taking into account the daily dosage for the body. With regular use, the risk of colds decreases, resistance to stress improves, and memory quality improves.
The drug Vitrum Performance is sold in the form of tablets of 30-100 pieces. packaged. The complex contains vitamins and minerals that improve metabolic processes in the body. The product can be used to regulate body weight. Regular use of dietary supplements will compensate for the deficiency of minerals and vitamins and neutralize the effects of an unstable diet, overexertion, and stress. The complex has antioxidant, adaptogenic, detoxifying, and general tonic effects.
The components of the product help lower the concentration of glucose and cholesterol in the blood. The drug is prescribed for colds and low immunity. It is necessary to take the dietary supplement without other complexes to prevent negative consequences for the body. For adults, it is optimal to take 1 tablet daily.
The complex dietary supplement Chromium picolinate has a balanced chemical composition and is optimal for vitamin deficiency and weight loss programs. The package contains 60 capsules. The chromium-containing drug prevents atherosclerosis, normalizes blood sugar levels, and has a positive effect on the nervous system.
The drug is prescribed for increased mental and physical stress. The product contains picolinic acid, which improves the absorption of the mineral. You can take the dietary supplement only after 18 years of age. It is optimal to take 1 capsule daily.
The biological role of chromium is enhanced by the presence of other mineral components and vitamins in the chemical composition of the dietary supplement. The list of popular additives includes preparations containing yeast, B vitamins, dietary fiber, plant extracts, and green tea granules.
The products are stored for up to 3 years at a temperature of +15…+30°C. Avoid exposure to direct sunlight and high humidity in the storage area.
To maintain health, it is necessary to include foods containing chromium in your diet
Signs of excess chromium
Toxic doses of chromium vary. This depends on the valence of the element in the substance entering the body. Trivalent chromium is less harmful when in excess, hexavalent chromium is more harmful.
With a moderate excess of chromium in the body, there is a tendency to allergic reactions, disorders of the liver and kidneys. In addition, there are also features depending on the valence of the element. Trivalent chromium primarily irritates the stomach, hence the likelihood of nausea, vomiting, and abdominal pain. Hexavalent chromium is more dangerous; it penetrates the body and has a negative effect on metabolism. It is also a carcinogen; prolonged contact with such chromium increases the risk of lung cancer.
With a serious overdose of 6-valent chromium, the following symptoms occur: immunity “falls”, the action of tissue enzymes is disrupted, the liver and heart suffer seriously, ulcers can form in the stomach and intestines, areas of compaction appear in the lungs, which impairs breathing.
Of course, such serious health problems cannot arise as a result of the use of chromium in dietary supplements or its consumption in food. This happens when inhaling polluted air, ingesting toxic substances containing chromium, or coming into contact with toxic compounds at work.
Sometimes, in rare cases, an excess of the mineral is due to a diet that lacks iron and zinc. In such cases, chromium is intensively absorbed from food, which can hypothetically create the preconditions for its “overdose.”
Chromium content in food
Table of substance content in products:
| Products | Cr content (µg/100 g) |
| tuna fillet | 90 |
| chum salmon | 56 |
| pollock | 54 |
| chicken eggs | 26 |
| corn grits | 24 |
| chicken fillet | 26 |
| beet | 21 |
| broccoli | 20 |
| powdered milk | 19 |
| whole milk | 18 |
| soya beans | 17 |
| pink salmon | 56 |
| salmon | 57 |
| sardine | 55 |
Chromium for diabetes
Chromium has been proven to be involved in the regulation of carbohydrate metabolism and blood glucose levels.
Chromium is vital for people suffering from diabetes. Additional intake of chromium for diabetes mellitus can reduce the number of insulin injections.
Chromium also plays a significant role in the prevention of diabetes. Chromium deficiency is observed in almost the entire population of the globe, since the majority of the human diet consists of light (fast) carbohydrates. Excessive stress on the body can result in elevated blood sugar levels and, as a result, diabetes.
Beneficial features
The underlying mechanism of chromium is thought to be directly related to chromodulin. Chromodulin is a protein that is involved in insulin signaling and chromium transport. If this protein is damaged, insulin's ability to work is greatly impaired ().
Chromium supplements help control type 2 diabetes
In 2015, the authors of a study published in the Journal of Nutrition assessed the potential benefits of chromium supplementation for type 2 diabetes. To do this, scientists studied data obtained as part of the National Health and Nutrition Examination Program.
They concluded that people who consumed chromium supplements were less likely to have type 2 diabetes than those who did not ().
In a 2002 study, researchers examined the effects of chromium supplementation (twice daily) on glucose control and lipid profiles in 50 volunteers with type 2 diabetes. The study lasted 12 weeks with a four-week washout period in between.
Compared with the placebo group, a significant improvement in glucose control was found, as well as a significant reduction in fasting serum insulin levels in patients taking chromium supplements.
Changes in lipid parameters (serum total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, and triglycerides) showed no significant difference between the chromium group and the placebo group.
Researchers believe that improved glucose control in patients with type 2 diabetes is due to increased insulin action rather than stimulation of insulin secretion ().
As mentioned earlier, some studies have not found any effect of chromium supplements in treating diabetes. In one such study, 26 patients with existing impaired glucose tolerance were randomly assigned to receive chromium-rich yeast (160 micrograms daily) for six months, or a placebo.
The results showed no significant changes in oral glucose tolerance test scores; Plasma levels of glycosylated hemoglobin and insulin remained unchanged ().
A 2013 meta-analysis of randomized trials examined the effect of chromium supplementation versus placebo on glucose and lipid profiles in patients with type 2 diabetes.
The researchers paid particular attention to randomized clinical trials lasting three months or more, where the dosage of chromium was at least 250 micrograms.
It was concluded that chromium lowers fasting blood sugar but has no effect on glycated hemoglobin (HbA1c), lipids, or body mass index. ()
Some experts suggest that the conflicting results from these and several other studies may be explained in part by the different forms of chromium used in the studies. The different forms range from brewer's yeast to glucose tolerance factor (an organic form of chromium derived from brewer's yeast), chromium picolinate (a form of chromium), and chromium chloride ().
Dosages also vary. In addition, many studies were conducted over a short period of time. The need for long-term, complex and large-scale studies is justified.
Helps in the treatment of gestational diabetes
A 1999 study examined the effects of chromium supplements in 30 women with gestational diabetes (20-24 weeks of pregnancy).
10 women received 4 micrograms of chromium picolinate per kilogram of body weight daily, 10 received 8 micrograms of chromium picolinate per kilogram of body weight, and 10 received placebo. ()
At baseline, all three groups showed no differences in insulin, C-peptide and glucose levels in the fasting state and one hour after the 100g oral glucose load test.
After 8 weeks, the two groups receiving chromium supplements had significant reductions in glucose and insulin levels compared with baseline and placebo; the group receiving 8 micrograms of the supplement had significantly lower postprandial glucose levels than the group receiving 4 micrograms.
Has a cardioprotective effect
Findings from a study published in the American Heart Journal showed that short-term chromium supplementation shortens the length of the corrected QTc interval in patients with type 2 diabetes.
According to the Mayo Clinic, long QT syndrome is a heart rhythm disorder that can cause fast, chaotic heartbeats. This rapid heartbeat can cause unexpected fainting or an epileptic seizure. In some cases, irregular heartbeats persist for so long that they can lead to sudden death (,).
There is some evidence that low chromium levels may be a possible risk factor for cardiovascular disease. According to the Institute of Cardiology, since mild decline in blood sugar control is thought to increase the risk of heart disease, taking chromium supplements may help reduce the incidence of heart disease ().
In 2005, researchers determined whether low chromium concentrations were associated with the risk of nonfatal myocardial infarction. They measured chromium concentrations in the toenails of patients aged 70 years and younger.
This study found that consumption of chromium-containing foods may be inversely associated with the risk of nonfatal myocardial infarction, supporting growing evidence of the importance of chromium in cardiovascular health ().
The purpose of a 2005 study was to evaluate the effects of chromium picolinate supplementation on blood pressure, vascular reactivity, and myocardial ischemia reperfusion injury in rats.
Myocardial ischemia is a condition in which there is a serious disruption of blood flow to the heart, usually resulting from partial or complete blockage of the coronary arteries.
Complications include heart damage, abnormal heart rhythms, and even a heart attack (). Timely reperfusion allows you to save a significant part of the myocardium and expand the window of its viability.
Chromium supplementation at 10 mg per kg body weight for six weeks had no effect on blood pressure or vascular smooth muscle reactivity. However, treatment resulted in improvements in endothelium-dependent vasorelaxation associated with nitric oxide production/release.
In addition, although treatment did not affect the size of the infarction, the functional recovery of the viable part of the myocardium after ischemia-reperfusion injury improved ().
Chromium may increase good cholesterol levels
Although research shows that taking chromium supplements does not reduce LDL (bad) cholesterol or triglycerides, some evidence suggests it may have a positive effect on raising HDL (good) cholesterol.
In a 1991 study of 63 men, researchers found that chromium supplements could raise HDL levels by 16 percent, according to Harvard Men's Health Watch. However, results from other studies examining the relationship between chromium and HDL levels have been mixed (). More research is needed to better understand the role of chromium in raising HDL cholesterol levels.
May influence treatment of polycystic ovary syndrome
The purpose of the study, published in The Journal of Obstetrics and Gynaecology Research, was to examine the effect of chromium picolinate on insulin resistance in polycystic ovary syndrome (PCOS).
PCOS is a hormonal disease that affects approximately 11-18 percent of women of reproductive age (). Common symptoms include irregular cycles, androgen excess, and polycystic ovaries (PCOS).
Insulin resistance and associated hyperinsulinemia are key metabolic features of PCOS.
85 patients took part in the study, where they were randomly divided into two groups: the first received 1000 micrograms of chromium picolinate for 6 months, the second received placebo capsules.
At the end of the study, chromium was associated with a significant reduction in body mass index and a significant increase in fasting glucose levels. Taking the supplement also significantly increased the chances of ovulation and regular menstruation - almost doubling after the fifth month of treatment ().
May reduce hunger
In 2008, researchers evaluated the effects of chromium picolinate on reducing food intake in healthy, obese adult women who reported uncontrollable carbohydrate cravings.
Using a double-blind, placebo-controlled clinical trial, researchers randomly assigned 42 women to receive 1,000 mg of chromium for eight weeks and a placebo. At the very beginning, at the end of the first and at the end of the eighth week, the scientists measured the amount of food the subjects ate for breakfast, lunch and dinner.
The results were promising: Compared to the placebo group, women taking chromium supplements reported a decrease in food intake, hunger levels, and fat cravings, which generally led to weight loss ().
Another study showed the beneficial effects of chromium in patients with binge eating disorder. A number of psychological factors contribute to the development of this disease, including depression, stress and anxiety. Binge eating can also result from fluctuations in blood glucose levels from high carbohydrate foods ().
According to the National Eating Disorders Research Association, binge eating disorder “is a severe, life-threatening, and treatable eating disorder characterized by recurrent episodes of uncontrolled consumption of large amounts of food.” ()
Twenty-four overweight adults with binge eating disorder took part in a six-month, double-blind, placebo-controlled clinical trial where they were randomly assigned to receive 600 or 1,000 micrograms of chromium or a placebo daily.
By the end of the study, researchers noticed a significant reduction in fasting glucose levels in both groups taking chromium supplements (compared to the placebo group). Additionally, there was a reduction in the frequency of binge eating episodes, weight loss, and depression in patients receiving chromium supplements ().
Daily value of chromium
A properly balanced diet should provide us with the right amount of chromium - for an adult it will be 0.05 - 0.2 mg per day.
For children, 0.02 mg will be sufficient; for adolescents, 0.02 to 0.03 mg of the microelement is recommended; for people with a sedentary lifestyle, the lower daily norm will need to be 0.05 mg.
For nursing mothers, it is necessary to increase the content of the beneficial substance, since the baby will be able to receive the beneficial microelement only with breast milk: this will require 0.05 - 0.2 mg of it entering the body daily. This norm is comparable to the chromium requirement of athletes - from 0.15 to 0.2 mg.
Important! The benefits of chromium when the dosage exceeds 0.3 mg turns into harm and poses a danger to the human body.
