Apples are a source of chromium

Chromium & It’s Supplements – A Complete Guide

Similar to trace minerals like zinc, copper, and magnesium, Chromium is required by our body to function in a healthy manner. Chromium is needed by human beings in trace amounts. If you are someone who suffers from diabetes or who’s trying to lose weight, you might need to direct your attention to chromium as it might help.

The inclusion of chromium content in a regular diet helps maintain an increased level of energy throughout the day. Chromium is a micronutrient that is consumed in terms of milligrams or micrograms in contrast to macronutrients which require hundreds of grams of content to be consumed every day. Chromium helps,

  • Break down fats and carbohydrate
  • Stimulates fatty acid
  • Synthesizes cholesterol
  • Maintain healthy brain function.
  • Aids insulin production
  • Helps break down glucose

Let’s take a deeper look into the benefits that chromium provides our body and why is it important to include it in the diet.

Health Benefits of Chromium

Conditions Our Body

Chromium is the powerful controller of our body’s metabolism rates which includes how energy is used, how food is converted into energy and well each body processes function.

Aids Weight Loss

Chromium aids weight loss efforts by regulating blood sugar levels which in turn results in lesser food cravings. Also, it is also known to reduce body fat and increase lean muscle mass.

Improves Blood Sugar Levels

Studies have found out that the inclusion of chromium supplements improved glucose utilization in people who could not tolerate glucose in their bodies.

Other studies have also found out that chromium supplements can help lower blood sugar levels and insulin levels in a diabetic patient.

Regulates Cholesterol Levels

Several studies show that consuming 100-200 mcg of chromium content daily helps lower high levels of cholesterol in people with high cholesterol levels.

Apart from that, consuming chromium along with other vitamins and minerals is known to reduce blood fat levels in people with high blood fat. However, it is also true that chromium has shown no sign of positive results in cholesterol levels for women in their post-menopausal phase.

Helps Treat Depression

Apart from the above state health benefits, researchers have been trying to find out other benefits of chromium. Their study includes the effectiveness of chromium for treating depression as well. The case comes from a published article in 2010 that states that chromium can successfully treat a few types of mood disorders.

Further, when they started studying natural antidepressants in the market, it was found that consumption of chromium help people come out of their depression phase and also correct eating disorders if any.

Food Sources of Chromium

One of the best ways to get any sort of mineral, let alone chromium is through a healthy and balanced diet. So here’s a list of food items that you should be including in your diet in order to maintain a sufficient level of chromium.

  • Whole grains
  • Liver organ
  • Eggs
  • Poultry
  • Cereal
  • Wheatgerm
  • Broccoli
  • Apples
  • Bananas

Also read: Top 7 Foods That are Packed With Chromium

Ideal Chromium Intake Chart

ideal chromium intake chart

Chromium Deficiency Symptoms

Although experiencing a deficiency in chromium content is rare in a healthy human being, if you are consuming high amounts of sugar then chromium leaves your body faster through urine secretion. 

This contributes to chromium deficiency. Apart from that, several infections, severe stress or trauma and pregnancy can also trigger chromium secretion from the body. Symptoms may include,

  • Glucose intolerance
  • Increased risk of diabetes
  • Weight loss
  • Imbalance in brain coordination
  • Poor memory
  • Fatigue
  • Deteriorating eyesight
  • Sudden changes in mood

Chromium Supplements

The absorption rate of chromium content by our intestines is really low. Our body is able to properly absorb only 2.5% of all the chromium we have consumed. For this reason, dietary supplements with more effective absorption rates become the need of the hour.

Chromium Picolinate

Chromium picolinate is the type of mineral chromium that is usually included in oral supplements. It is an alternate form of chromium that gets absorbed more effectively. It works by increasing the rate at which our body responds to insulin. It also lowers blood sugar levels in diabetic patients. As an added bonus, these supplements curb hunger cravings which prevent you from overeating or indulging in junk food.

Chromium picolinate supplements are popularly marketed to people who are looking to lose some weight and increase muscle mass. It is also a popular choice amongst bodybuilders and athletes who want to shoot up their energy levels and thus perform better.

Chromium Polynicotinate

Chromium polynicotinate is an oral dietary supplement that consists of equal amounts of chromium and niacin. Niacin is added to help the chromium content absorb better.

Minerals are such an important part of our diet please explore this site to learn more about them.