Where is chromium found in food

Some of those taking the supplement also experienced side effects, including watery stool, vertigo , headaches , and hives. Past research was unable to confirm that supplemental chromium could benefit people with impaired glucose tolerance and type 2 diabetes, but more recent studies indicate that it may help in managing diabetes , reducing levels of blood lipids, enhancing weight loss, and improving body composition.

In one study, 96 patients with type 2 diabetes took either micrograms mcg a day of chromium picolinate, mcg a day, or a placebo. Those who took mcg daily saw improvements in endothelial function, lipid profile, and biomarkers of oxidative stress , suggesting that chromium picolinate could benefit patients with type 2 diabetes. Findings published in in Nature , suggest that chromium picolinate, combined with statin medications, might help reduce the symptoms of atherosclerosis in mice.

If so, chromium supplements could help improve heart health, especially in those with diabetes. A further study has supported this. Researchers gave 19 people who were overweight but otherwise healthy a drink containing amino acids and chromium picolinate at breakfast.

Those who consumed the drink had smaller blood sugar spikes, compared with those who did not. Supplements are like medications. They can interact with other substances, and too much can be harmful. Chromium picolinate interferes with the absorption of thyroid medications. Thyroid medication should be taken at least 3 to 4 hours before or after any chromium supplement.

Supplemental chromium can interact with antacids, corticosteroids, H2 blockers, proton pump inhibitors, beta-blockers , insulin , nicotinic acid, non-steroidal anti-inflammatory drugs NSAIDs , and prostaglandin inhibitors. The Adequate Intake AI of chromium, or the recommended level that healthy people should consume on average, ranges from about 20 to 45 micrograms mcg per day for adults, notes Torey Armul, RD , a spokesperson for the Academy of Nutrition and Dietetics.

The daily AI for chromium, which is determined by the National Academies of Sciences, Engineering, and Medicine , varies, depending on age and gender. According to the National Institutes of Health, adult women, on average, consume 23 to 29 mcg of chromium a day, which generally meets their AI. Adult men, on the other hand, get more than their AI for this nutrient, averaging 39 to 54 mcg a day. Excretion of the mineral also goes up with strenuous exercise, the presence of infection, pregnancy, lactation, and with an increase in the consumption of simple sugars, she adds.

In fact, there are few side effects linked to high chromium intakes, adds Armul. Consuming too little chromium can result in a range of symptoms, including some that mimic those of diabetes, such as weight loss, impaired glucose tolerance, neuropathy , anxiety, fatigue and muscle weakness, explains Majumdar. Fortunately, chromium deficiency is very unusual and has mostly been documented in people who are fed through nutritional support. To address this shortfall, chromium has been added to intravenous IV formulations, she adds.

While everyone benefits from a diet with moderate salt intake, people with high blood pressure should weigh the dangers of high sodium against the benefit of the chromium content. Processed turkey ham is high on the list of chromium foods supplied by the Linus Pauling Institute. But while that may seem like an easy way to boost chromium intake, given that a 3-ounce serving of lunch meat contains about 10 micrograms of chromium. The downside is that processed meat manufacturers add extra nitrates and salt to preserve it, points out the American Heart Association.

The resulting sodium content makes it unsuitable for a healthy diet. Nitrate-free turkey breast provides less chromium per serving — about 2 micrograms for a 3-ounce serving. But because it also lacks the unhealthy qualities of turkey ham and other processed meats, you can have it more often during the week. In fact, turkey breast is versatile enough to eat more than once a day. Serve it thinly sliced in a sandwich at lunch. Using whole wheat bread will also boost the meal's chromium content.

Or toss cold, cooked chunks into a midday salad. At dinnertime, cooked turkey breast can serve as your primary protein. For extra chromium and other nutrients, pair it with a whole-grain roll and a steamed vegetable, such as broccoli or green beans. Turkey can even fit into breakfast meals. Add cubed turkey to scrambled eggs or an omelet.

The American Heart Association also suggests nitrate-free turkey "bacon" as a healthy protein. While taking chromium capsules is one way to add more of the mineral to your diet, there are other ways to increase your daily intake. The Mayo Clinic notes that healthy ingredients like brewer's yeast and wheat germ boast high chromium levels and can be added directly to foods. Brewer's yeast shouldn't be confused with the kind of yeast that makes bread rise.

A byproduct of beer making, this functional food can add nutrients and flavor to a wide range of dishes. Because chromium is added to only some yeast in the beer-making process, it's important to read the label to confirm that your brewer's yeast brand contains this mineral. Use brewer's yeast on popcorn instead of salt or sprinkle it over vegetables and into baked goods.

In addition to its high chromium content, brewer's yeast is also rich in B vitamins and protein. Wheat germ is a versatile ingredient that's high in several nutrients, including chromium. When separated from the rest of the grain during processing for flour and other foods, the germ of the wheat plant can then be preserved and used as a food supplement and flavoring ingredient.

Use wheat germ as a crunchy topping. When added to wet ingredients, it softens enough to substitute for part of the flour in baking recipes. For extra crunch, sprinkle it on savory casseroles, spread it over fish in place of breading or spoon it over yogurt or hot cereal. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Recommended Amounts There is not enough data to establish a Recommended Dietary Allowance for chromium.

Chromium and Health Type 2 diabetes mellitus Chromium has been identified as a key player in the action of insulin and regulating blood glucose.

A Cochrane review analyzed nine randomized controlled trials looking at chromium picolinate supplementation on weight loss, with a follow-up of up to six months. However, the authors noted that most of the studies were of low quality with a short follow-up of less than six months and a small number of participants, and the different study designs made them difficult to compare.

Another meta-analysis of 19 randomized controlled trials looked at the effects of chromium picolinate and chromium nicotinate on body weight or body mass index in overweight and obese individuals. The results showed a significant reduction in overall weight loss and body fat percentage compared with the placebo group.

The authors noted however that the quality of most of the trials was low. They also did not account for exercise level and diet in their meta-analysis factors that were typically not measured in the studies , which could have influenced the results. Polycystic ovary syndrome PCOS is a female endocrine disorder that leads to insulin resistance and increased belly fat.

A systematic review of six randomized controlled trials looking at the effect of chromium supplementation on weight loss and metabolic variables in patients with PCOS did not find that chromium supplements caused weight loss or reductions in blood glucose.

Potential downsides of chromium supplements Chromium supplements are a popular go-to for people hoping to improve blood sugar control with diabetes, enhance muscle mass, or lose weight. Research has not confirmed their effectiveness for any of these conditions, and there are isolated reports of negative side effects. These include diarrhea, vertigo, hives, and headaches.