Signs of Chromium Deficiency

Chromium enhances insulin action. Signs of chromium deficiency include confusion, hyperglycemia, unintentional weight loss, and other symptoms.

Proteins, fats, and carbohydrates are macronutrients. Your body needs them in large amounts for energy, growth, repair, and vital functions. Micronutrients are essential nutrients needed in smaller amounts to maintain health. Vitamins and minerals are considered micronutrients. Minerals like iron, calcium, and chromium play vital roles in the body. Chromium deficiency can have harmful outcomes for health.

Your body needs chromium to regulate glucose metabolism. Chromium deficiency is rare but may cause glucose intolerance and other effects. In that case, the body can’t handle glucose efficiently, and blood levels rise to harmful levels.

Read on to learn more.

Chromium enhances insulin action. Insulin affects the metabolism of carbohydrates, proteins, and lipids. Insulin is a hormone made by the pancreas and is essential for life. Insulin allows glucose to enter cells for energy needs and helps store excess glucose.

Chromium also has antioxidant effects.

Most women need 25 micrograms of chromium daily. Men should have 35 micrograms daily. A microgram is a thousandth of a milligram, so 25 micrograms is one-fortieth of a milligram, meaning that your diet probably provides enough chromium.

You probably don’t need supplements unless you’re on a restricted diet. The required maximum daily allowances of chromium haven’t been established. If you take supplements, be careful to have less than 10 milligrams daily. A smaller dose is probably safe.

Sources of Chromium

Foods you eat regularly contain adequate amounts of chromium. Good sources of chromium include:

• Meat
• Cereals
• Nuts
• Fruit
• Vegetables
• Beer and wine
• Spices

Of course, their chromium content varies depending on the soil, water, and manufacturing processes. Dairy products are low in chromium.

A healthy, balanced diet is your best bet for getting enough calories, proteins, and micronutrients. Healthy whole foods usually include vitamins and minerals, with macronutrients making up the bulk of your nutrients. Keep in mind the following tips:

• Base your meals on starchy foods like potatoes, rice, pasta, or bread. Choose whole grain varieties wherever possible.
• Include plenty of fruit and vegetables. Whole fruits are typically better than juice.
• Have some dairy products or dairy alternatives like soy products.
• Get enough protein foods, such as meat, eggs, beans, pulses, and seafood.
• Choose unsaturated oils and spreads, limiting yourself to small amounts.

Signs of Chromium Deficiency

Chromium deficiency doesn’t affect healthy people who eat a normal diet. People who suffer from chromium deficiencies may experience:

• Confusion
• Hyperglycemia
• Glycosuria (passing glucose in the urine)
• Unintentional weight loss
• Glucose intolerance
• Peripheral neuropathy

Chromium Deficiency Treatment

Chromium deficiency is rare, but your doctor can treat it. Multivitamin and mineral supplements usually provide 35 to 120 micrograms of chromium. Single-ingredient chromium supplements are also available and typically provide 200 to 500 micrograms.

Different types of chromium are used in supplements—chromium picolinate, chromium nicotinate, chromium polynicotinate, chromium chloride, and chromium histidinate are commonly used. The process of their absorption is similar, and you’re likely to get enough chromium from any formulation.

Conditions That May Require Chromium Supplements

Impaired Glucose Tolerance and Diabetes

Chromium improves insulin action and may enhance glucose control in cases of diabetes. Chromium supplements lower fasting blood sugar levels and reduce the rise in glucose levels following the consumption of glucose.

Chromium supplements improve blood sugar metabolism and insulin levels in people with obesity and those with type 2 diabetes mellitus. However, if you have diabetes, you shouldn’t take chromium unless your doctor prescribes it. More research is needed about chromium, glucose control, insulin action, and the complications of diabetes mellitus.

Obesity and Metabolic Syndrome

Chromium enhances insulin’s effect and reduces fat deposition in the body. Chromium may help by reducing appetite and increasing energy expenditure. Still, these effects are slight and not likely to contribute to significant weight loss. Dietary restrictions and exercise are also necessary.

This disorder affects women of childbearing age. It causes obesity, infertility, blood lipid disorders, increased testosterone hormone levels, and a higher risk of heart disease and diabetes. Chromium supplementation can reduce the body mass index (BMI) of people with PCOS. Chromium also reduces testosterone levels and insulin metabolism.

Dyslipidemia

Dyslipidemia is the disorder of blood lipid levels. Chromium supplementation increases HDL cholesterol levels and reduces triglyceride levels. These effects are both beneficial for health, but they may not have a significant impact.

Chromium is popular as a supplement for bodybuilders and athletes. However, there isn’t much evidence that chromium supplements increase muscular strength or muscle mass. One study showed increased total body muscular strength in people performing resistance exercises with and without chromium supplementation. Chromium supplementation doesn’t increase muscle mass or strength by itself and doesn’t reduce body fat.

If you’re health and diet-conscious, you probably pay attention to your protein, carbohydrates, and fat consumption. Fortunately, a balanced diet provides enough macronutrients and essential micronutrients. Extreme restriction diets put you at risk of health problems like chromium deficiency. If you have dietary restrictions, ask your doctor if any supplements are necessary.

QUESTION

British Heart Foundation: "What are macronutrients?"

Cochrane Library: "Chromium picolinate supplementation for overweight or obese people."

Diabetes U.K.: "Diabetes and Chromium," "What Is Insulin?"

Journal of Trace Elements in Medicine and Biology: Organ of the Society for Minerals and Trace Elements (GMS): Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis."

Medicine and Science in Sports and Exercise: "Effects of chromium and resistive training on muscle strength and body composition."

Mount Sinai Hospital: "Chromium."

National Health Service: "Chromium," "Eating a balanced diet," "Vitamins and minerals. Others."

National Institutes of Health: "Chromium."