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If the answer to this is yes, you just might be low in chromium. Chromium is a mineral found in a variety of real foods that can help improve blood sugar levels and insulin resistance, give you more energy and help you lose weight. It is involved in the metabolism of glucose and is needed by the body to produce energy for even the basic function of life.
Chromium is a trace mineral and micronutrient that is needed in small quantities on a daily basis. Like other micronutrients, even though they are only needed in tiny quantities, that does not make them less important than macronutrients. They are crucial to our health and development as humans.
There are nine trace minerals needed by the human body including, copper, fluorine, iodine, iron, manganese, molybdenum, selenium, zinc and of course chromium. As you read on, you will discover more about this important mineral and how to get your daily quota to give you more energy and be the healthiest you can be.
Why Take It?
The Standard American Diet (SAD), that is low in nutrient dense whole foods, is deficient in many vitamins and minerals including chromium. According to research, only about 10% of Americans have an adequate amount of chromium in their diet. This is because:
- The form of chromium found in many foods is either lacking or not easily absorbed.
- Many of the modern foods we eat do not contain adequate amounts of chromium.
- Chromium is lost in the processing of foods.
- High quantities of sugar in the diet can cause a loss of chromium in the body.
You need to take sufficient amounts of chromium daily because of its massive health benefits. As a vital micronutrient, chromium helps in the synthesis of cholesterol, fats, and proteins, and also helps to stabilize blood sugar levels by optimizing the utilization of insulin. It can also be used as a supplement to help both people with diabetes and people with hypoglycemia, under a doctor’s supervision.
Chromium is very important for pregnant women. Additional chromium is needed during pregnancy to support the developing fetus and help the mother to maintain healthy blood sugar levels and help prevent gestational diabetes.
Adequate chromium intake may also help with weight loss. Some studies have shown reduced body fat and increased muscle mass in people who have obtained more chromium either through food sources or supplementation.
How Much Should You Take?
Chromium is a trace mineral and if taken in excess can become toxic. The form best absorbed and utilized by the body is chromium picolinate. Picolinate is an amino acid that enables chromium to enter the body’s cells more easily, where the mineral can help insulin do its job of storing glucose more effectively. The amount of chromium a person should take varies from person to person. However, experts recommend specific minimum amounts of 25mcg/day for women aged 19-50, 20 mcg/day for women aged 51 and older, 35 mcg/day for men aged 19-50, and 30mcg/day for men aged 51 and above.
The upper limit of chromium intake depends on the individual’s tolerance and ability to absorb and utilize it.
Can It Be Obtained Naturally From Foods?
The answer is YES! The best place to get chromium is from whole food sources. The human body does not produce chromium naturally, so it has to be added through diet. You can get chromium from beef, beer, brewer’s yeast, brown rice, cheese, liver, turkey, and fish, broccoli, black-strap molasses, eggs, green beans, mushrooms, and potatoes. It can also be found in herbs including licorice, nettle, oat straw, red clover, sarsaparilla, wild yam, and yarrow. All vitamins and minerals are absorbed and utilized best when obtained from real food. Chances of getting too much of a nutrient that occurs in these foods is extremely rare.
Chromium And Glucose Regulation
One of the major functions of chromium in the body is glucose regulation. Research shows that two out of three Americans have some form of glucose or blood sugar regulation problems including hypoglycemia, insulin resistance, diabetes, and signs of pre-diabetes (including high A1C levels and high fasting glucose levels). This is because the amount of chromium in our food is jeopardized by the lack of chromium in our soils and water supply, and our diet mostly consists of refined flour, sugar, and highly processed junk foods. The ability of our body to maintain normal blood sugar levels is of course greatly affected by our diet, but chromium plays an important part to help maintain normal glucose levels.
What is Chromium Deficiency?
Chromium levels tend to decrease as we age, and this could be a factor in people over 40, feeling tired, experiencing anxiety, becoming more sensitive to sugar in the diet, and having unwanted weight gain. In addition to impaired glucose tolerance and insulin resistance, chromium deficiency can lead to anxiety and fatigue. Deficient people may experience decreased metabolism of amino acids or proteins which can increase the risk of arteriosclerosis. Low levels of chromium can be an indication of coronary heart disease.
How To Avoid Chromium Deficiency And Maintain Normal Blood Sugar Levels
Very active individuals who engage in vigorous aerobic activity and who consume a diet high in carbohydrates tend to have higher chromium requirements. To avoid chromium deficiency, try to consume whole foods that have been grown sustainably – without the use of chemical fertilizers and pesticides. Farms that use crop rotation, compost, and manure to grow healthy food produce food that is higher in vitamin and mineral content.
Risks Associated With Taking Chromium
People taking chromium in the form of a supplement may experience light-headedness or a slight skin rash. This is a sign of either overconsumption or absorption problems. If you feel light-headed, consult your doctor immediately. If you experience a skin rash, discontinue use or try switching brands.
Also, do not supplement with chromium if you are insulin-dependent diabetic or taking other glucose-lowering medications such as Metformin unless you have consulted with your doctor and your blood sugar levels are being closely monitored.
Conclusion
Chromium is an essential mineral for our bodies. We need it to be very healthy and functional. However, we must take it in moderation and with proper guidance. If taking a pure chromium supplement, always talk to your physician. Have him or her test your levels and monitor them to avoid chromium toxicity. If you have insulin-dependent diabetes, do not take chromium unless your doctor prescribes it. Chromium can improve insulin function and reduce insulin requirements.
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