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What chromium does
Chromium is a trace mineral, which means you only need a tiny amount. It appears to help insulin do its job [1]. Insulin is the hormone that moves sugar (glucose) from your blood into your cells for energy.
Chromium also seems to play a part in how your body uses carbohydrates, fats and protein [1].
Who tends to run low
True chromium deficiency is rare. It has mostly been seen in people fed only through an IV for long periods [1]. Because chromium is hard to measure in the body, scientists don't have a good test for chromium status.
Your body absorbs only a small amount of the chromium you eat. Antacids can lower absorption, while vitamin C may increase it [1].
What low chromium can lead to
In rare cases of severe deficiency, people have had problems using glucose, along with weight loss and nerve problems [1]. These are not common in healthy people eating a normal diet.
If you're worried about your blood sugar, that's a conversation for your doctor. A blood test is the only way to know where your blood sugar is.
How much you need
There isn't enough data to set an RDA, so experts set an Adequate Intake (AI) instead [1].
| Age | Men (mcg/day) | Women (mcg/day) |
|---|---|---|
| 19–50 | 35 | 25 |
| 51+ | 30 | 20 |
| Pregnancy (19–50) | — | 30 |
| Breastfeeding (19–50) | — | 45 |
Source: NIH Office of Dietary Supplements [1]. The Daily Value on labels is 35 mcg. No upper limit has been set, but data are limited, and people with kidney or liver problems may be more sensitive to high amounts [1].
Food sources
The amount of chromium in food varies a lot, depending on soil and processing. Treat these as a rough guide [1].
| Food | Serving | Chromium (mcg) | % Daily Value |
|---|---|---|---|
| Grape juice | 1 cup | 7.5 | 21% |
| Ham | 3 oz | 3.6 | 10% |
| Whole-wheat English muffin | 1 | 3.6 | 10% |
| Brewer's yeast | 1 tbsp | 3.3 | 9% |
| Orange juice | 1 cup | 2.2 | 6% |
| Beef | 3 oz | 2.0 | 6% |
| Lettuce | 1 wedge | 1.8 | 5% |
| Turkey breast | 3 oz | 1.7 | 5% |
| Apple, with skin | 1 medium | 1.4 | 4% |
| Banana | 1 medium | 1.0 | 3% |
| Whole-wheat bread | 1 slice | 1.0 | 3% |
Source: NIH Office of Dietary Supplements [1]. %DV calculated from the 35 mcg Daily Value.
Easy wins: whole grains, lean meats, fruit and vegetables. A varied diet gives you a little chromium from many foods.
What the supplement research found
Here's what studies of chromium supplements have found [1]:
- In healthy people, a 2016 review found chromium supplements didn't help with glucose levels.
- In people with high blood sugar, a 2019 review of 58 trials found small drops in fasting blood sugar and HbA1c (a 3-month blood sugar marker). Whether those changes matter in daily life is unclear.
- Results are mixed. Some well-designed trials, including one using 1,000 mcg a day for 24 weeks, found no effect.
- The American Diabetes Association doesn't recommend chromium for blood sugar control, because the evidence isn't strong enough.
Studies have used anywhere from about 1 to 1,000 mcg a day, with many using 200 to 1,000 mcg.
Food first, then supplements
- The bigger levers: a balanced plate, walking after meals, enough sleep and regular strength training have stronger evidence for steady blood sugar.
- Safety: rare case reports have linked chromium supplements to kidney and liver problems, skin reactions and low blood sugar [1].
- Medicines: chromium may add to the effect of insulin and other diabetes medicines, raising the risk of low blood sugar. Taking chromium at the same time as levothyroxine (thyroid medicine) lowered levothyroxine absorption in a small study, so ask your pharmacist how far apart to take them [1]. Talk to your doctor first if you take any of these.
Where you'll find chromium in our products
- Blood Sugar Complex: 134 mcg of chromium per serving. That's about 380% of the Daily Value, and below the 200 to 1,000 mcg used in many studies.
Related reads
- Steady energy, fewer afternoon crashes: a 12-week routine
- Cravings, appetite and weight goals: the GLP-1 Advanced routine
- Magnesium: what happens when you're low
- Zinc: what it does and who runs low
Sources
- NIH Office of Dietary Supplements. "Chromium: fact sheet for health professionals." Updated June 2, 2022. https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
This article is for general education and isn't medical advice.
