What is chromium good for?
Chromium is available in several foods such as fish, shellfish, meat, nuts, grains, certain vegetables, and above all, brewer's yeast. Intakes vary widely, and survey estimates of average intake sit below the amounts used in most chromium studies.
Blood sugar and insulin regulation
Research has looked at chromium supplementation and blood sugar levels in people that have diabetes, a condition in which the body can struggle to produce enough insulin, or to put the insulin it does produce to good use, which results in a buildup of glucose in the bloodstream.
Chromium is also studied in relation to insulin doses in diabetes.
Role in blood pressure research
Some animal studies have also looked at chromium and blood pressure levels, although this effect in humans is not established.When should I take chromium?
For maximum absorption, it is generally advised to take chromium with a meal. Also, as it is known to potentially interfere with sleep, chromium is best taken early in the day in order to avoid any disruption to your sleep schedule, such as with breakfast or lunch.
What else pairs well with chromium?
Also taken with biotin, for blood sugar
Chromium and biotin, also known as vitamin B7, both play roles in regulating carbohydrate metabolism, and research has looked at a combination of chromium and biotin and blood sugar levels in people with type 2 diabetes.Also taken with niacin, for blood sugar & cholesterol levels
Chromium has also been studied with niacin, also known as vitamin B3, in relation to the body's absorption of chromium and to blood sugar and cholesterol levels.Also taken with grape seed extract, for cholesterol levels
Chromium has been tested together with grape seed extract, and one study reported that over the course of a two-month period, combined supplementation of chromium and grape seed extract was associated with much lower LDL cholesterol levels than when the supplements were taken individually.Also taken with magnesium, for insulin sensitivity
Similar results were reported when chromium was used in the same routine with magnesium, with insulin resistance lower when both were combined, compared to when the supplements were taken separately.Also taken with L-carnosine & cinnamon, for blood sugar
Also worth mentioning is a study that involved a four-month treatment using a combination of chromium, l-carnosine and cinnamon in people with overweight or obesity who had pre-diabetes.The study concluded that this combination was associated with better blood sugar levels, inflammatory markers, and overall levels of fat-free mass, and the combination is also studied in pre-diabetes.
What are natural sources of chromium?
If you are interested in obtaining your daily chromium through your diet, you can often find it in:
Who should avoid taking chromium?
Before taking chromium supplements, check with your trusted healthcare professional if any of the following apply to you:
- Kidney problems
- Liver problems
Kidney and liver problems
Chromium is cleared by your kidneys and handled by your liver, so advanced kidney disease or liver disease is the situation where a concentrated chromium supplement is best avoided. The amounts in a multivitamin are a different question from the gram-level chromium picolinate, but either one is still worth mentioning to your doctor if you suffer from any kidney or liver condition.Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of chromium
Possible side effects from taking chromium supplements may include (but are not limited to) the following:
- Gastrointestinal upset
Stomach upset is the usual complaint with a chromium capsule.
If you are experiencing negative side effects from taking chromium supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with chromium
The medicines listed below are the ones most often named in interaction reports for chromium, but it is by no means a comprehensive list:
- Diabetes medicines
- Levothyroxine
- NSAIDs
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking chromium supplements.
Can I take chromium while pregnant or breastfeeding?
Chromium needs rise only slightly during pregnancy, to 30 mcg a day, and it appears in blood sugar research because it is part of the insulin-signalling picture. A shortfall is rare, and trials of chromium for gestational diabetes haven't produced a clear benefit. High-dose chromium picolinate has been linked with kidney and liver strain, and it isn't a routine pregnancy supplement.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
What are deficiency symptoms of chromium?
Possible signs of chromium deficiency may include (but are not limited to) the following:
- Chromium deficiency is poorly defined in free-living people
A chromium tablet is not a diabetes treatment.
If you are experiencing abnormal symptoms, reach out to your trusted healthcare professional as soon as possible.
Where should I store chromium?
For optimal shelf life, it is recommended to keep chromium supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Chromium data sources & further reading
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