The benefits of chromium have been studied but overall are not considered conclusive, in part due to the shortness of trials and the mixed results (some saw no effect of changes in doses and others did). Chromium For Weight Loss/Muscle BuildingĬhromium is ‘ required for the normal metabolism of carbohydrate, protein and fat’ and so has been linked to two of the most popular areas of physical health and wellbeing: building muscle and weight loss. Since it affects glucose metabolism, there are two ways in which chromium supplements have been used: 1. Unlike minerals or vitamins which the body uses a lot of, the small dose needed (or which seems to be needed) means that relatively little research has been done on its effects. The uses of chromium supplements are not concrete, though the beginnings of assertions are being made. It is also the form that has been used in clinical trials and testing. This is simply because it is the name given to the form of chromium that can be turned into supplementary doses. Chromium Picolinate – The Chromium SupplementĬhromium picolinate is a name that you might come across when looking to take chromium supplements. Again though, a deficiency is very rare and the effect is still being debated. Only a medical professional would be able to assess chromium deficiency. The US more widely recognises the need for chromium in a balanced vitamin and mineral intake, advising amounts in line with the NHS.Ĭhromium deficiency symptoms can include weight loss and confusion, but is typified by an inability for the body to metabolise glucose – which isn’t something that one can spot. In fact the European Union does not consider chromium to be an essential nutrient, perhaps because the research into chromium’s effect on the body is still ongoing. Chromium DeficiencyĬhromium deficiency is considered very unlikely – it has only been noted in those who have been getting all nutrients intravenously. Avoid taking supplements if you are already eating meals with varied ingredients, especially if you are including some of the above chromium rich foods. As with all things, too much of a good thing isn’t good, so if you are trying to get more chromium in your diet then be careful not to overdo it. Taking 10 milligrams (mg) or less of chromium per day is unlikely to cause harm, whether you are getting that from various foods or from supplements. We only need a very small amount of chromium, at least based on the latest research, which means it is relatively easy to get the amount needed from food. The NHS recommends 25 micrograms (μg) a day of chromium for a grown adult, which isn’t very much. Pork chops, Egg yolk, Turkey breast and Beef.Wholemeal flour, Wholegrain Barley, Lentils. Mushrooms, Broccoli, Potatoes, Green Beans.Mussels, Oysters, Brown Shrimp, Herring,.Keep an eye out for and include some of the following foods containing chromium in your meals: Chromium Rich FoodsĬhromium rich foods are relatively easy to come by, and a balanced diet will ensure that you get the right amount of chromium in your diet. Luckily, chromium is found in lots of foods. Since glucose is one of the most important forms of energy for all kinds of organisms, not just humans and animals, being able to metabolise it effectively is important for a well functioning body. When they were given chromium rich foods, they were then able to metabolise glucose once more. They found that when the subjects were given a chromium deficient diet it seemed to have trouble dealing with increased glucose levels. The effects of chromium first became apparent in the 1950s when Walter Mertz and his team looked at glucose metabolism in rats. What Is Chromium Used For & Where Is It Found? Here, we look at what we know about chromium, what foods you can get it from, chromium supplements and how they can be used to support individuals. The effects of Chromium and how it fits into the ways in which our bodies work is still being investigated but it has been linked to supporting with conditions like type 2 diabetes, as well as in helping to build muscle and lose weight. Although we only need a small amount of this mineral, it cannot be produced in the body so we have to get it from what we consume. Beauty Supplements: Hair, Skin & Nails Tabletsīy Neesha Desai, Pharmacist ( GPhC 2071387)Ĭhromium is a powerful mineral that is ‘ thought to influence how the hormone insulin behaves in the body’.
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