Requirements Food sources Benefits and risks Cautions Chromium is an essential trace mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism. Requirements and sources. Share on Pinterest Chromium can enhance insulin sensitivity, helping the body to correctly process blood glucose.
Foods high in chromium. Share on Pinterest Broccoli is an excellent source of chromium. Benefits and risks of chromium supplements. Share on Pinterest Chromium supplements are often sold to support exercise, weight loss, and bodybuilding. Cautions about supplements. Exposure to air pollutants may amplify risk for depression in healthy individuals. Costs associated with obesity may account for 3. Related Coverage. Clean eating: What does the research say?
Hormone-disrupting chemicals found in popular US fast foods A recent study found several phthalates and other plasticizers in food items from leading fast-food chains, highlighting the need for more regulation. Western diet linked to cognitive decline and neurodegeneration in mouse study New research in mice examines the impact of a Western diet on cognitive decline and neurodegenerative disorders. More large scale studies are needed to investigate the potential health benefits of chromium, including the effects this mineral may have on symptoms of depression.
While there are few adverse effects associated with taking chromium supplements, your best bet is to focus on getting an adequate daily amount through food by following a healthy diet. For more mental health resources, see our National Helpline Database.
Everything feels more challenging when you're dealing with depression. Get our free guide when you sign up for our newsletter. Molecular mechanisms of chromium in alleviating insulin resistance. J Nutr Biochem. Chromium picolinate toxicity. Ann Pharmacother.
Liver injury from herbal and dietary supplements. Food and Drug Administration. Food labeling: revision of the nutrition and supplement fact labels. Published May 27, Updated April A double-blind, randomized pilot trial of chromium picolinate for binge eating disorder: results of the Binge Eating and Chromium BEACh study.
J Psychosom Res. Updated July 9, Chromium: Dietary Supplement Fact Sheet. National Institutes of Health. Second-tier natural antidepressants: Review and critique. J Affect Disord. Your Privacy Rights. To change or withdraw your consent choices for VerywellMind. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification.
I Accept Show Purposes. List of Partners vendors. Chromium is a mineral that humans require in trace amounts. It's found in small quantities in meat, whole grains, some fruits and vegetables, and spices. In , chromium was first identified as an element that enables the hormone insulin to function properly. Since then, chromium has been studied for diabetes and has become a popular dietary supplement.
It is widely available in health food stores, drug stores and online. Chromium is believed to help the body process carbohydrates and fats. One form, chromium picolinate, is popular because it is one of the more easily absorbed forms.
Research on the benefits of chromium to enhance fat loss and increase performance in bodybuilders and athletes has provided mixed results. The best designed studies have not found benefit of chromium supplementation on body composition or loss of weight and fat. Chromium picolinate is also used in the treatment of diabetes and depression.
However, more studies are needed to fully understand the relationship between chromium and these conditions. Research is ongoing. Randomized controlled trials have failed to demonstrate a link between chromium supplementation and the prevention or treatment of type 2 diabetes or impaired glucose tolerance.
Other uses for chromium picolinate include the prevention or treatment of:. Currently, there is not enough evidence to support the use of chromium supplements for these uses. In , a study headed by Diane Stearns, Ph. The researchers added high concentrations of chromium picolinate, chromium chloride or chromium nicotinate to hamster cells in culture and found that only chromium picolinate could damage the genetic material of the hamster cells.
Other laboratory studies using cell cultures have suggested chromium picolinate causes oxidative stress and DNA damage. However, there is no evidence of DNA damage from trivalent chromium in living organisms. Critics say that the scientists used unrealistically high doses and that administering chromium to cells in test tubes is not the same as taking chromium supplements orally.
The Food and Nutrition Board of the Institute of Medicine has acknowledged the possibility of negative impact from high oral intakes of trivalent chromium, but in the absence of evidence to suggest otherwise, has not set a maximum limit for ingestion.
One common problem is insulin resistance. Insulin resistance can lead to a prediabetic state and eventually type two diabetes. One of the major causes is the lack of chromium in the diet. A healthy diet always accompanies an exercise regimen. It is great to be healthy. More importantly, it is essential to provide the nutrients your body needs. When the body has the correct nutritional balance, it can perform at optimal levels.
Good fuel helps to repair the muscles. It can also reduce hunger. Getting the correct nutrients may cause the body to stop seeking food to fill the void.
Chromium is one of the essential nutrients that the body needs. Eating healthy food is good. It is pointless if the body is unable to utilize it for energy. Chromium has a specific job to do with this process. When we eat our digestive system turns the food into glucose. The glucose is the main fuel source of every cell in our bodies. Once it is broken down, it is then sent into the bloodstream to feed our cells. The pancreas produces insulin to help the cells absorb the glucose.
The job of insulin is to get the glucose out of the bloodstream inside the cell. More glucose in the bloodstream increases the amount of insulin needed to process it. Insulin spikes happen whenever we eat to regulate the amount of glucose in our circulating through the blood. Too much glucose in the blood can cause damage to the blood vessels. It causes oxidative stress. This type of damage may lead to atherosclerosis.
It is the reason that persons with diabetes are at an increased risk of heart disease and stroke. Excess circulatory glucose may also damage nerves. It is the reason that persons with uncontrolled diabetes experiences neuropathy.
Insulin and chromium work with other elements to prevent such damage. They both must function properly to prevent the destruction that free glucose may cause. They depend on each other to get the job done. Once the glucose lines up with a cell, it waits to enter. The insulin comes along and opens the door so that the glucose can enter. It is at this moment that chromium goes to work.
Chromium binds to the glucose transporter and pushes the glucose into the door. If there is no chromium or not enough in the body, the glucose just continues to sit at the door. It floats around the bloodstream waiting to enter. The body will eventually downgrade the receptor.
When more food is ingested, more glucose is made. The problem is compounded. The body thinks it does not have enough insulin to open the door for the glucose.
The pancreas receives the signal. It makes more. The increase of insulin in the blood stream sends a signal that increases the need for more glucose. The person craves sugar to correct the balance. When more sugar is eaten, more insulin is produced. It is a vicious cycle. Insulin resistance is a persistent problem with little to no symptoms. It may take a long time before the person knows there is a problem. The excess insulin in the body performs another task.
If the amount of glucose is not reduced by its presence, insulin instructs the body to store it as fat.
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