Chromium
Chromium (Cr)
Preliminary
Chromium is a trace mineral that may enhance insulin action and support blood sugar control. It is often marketed for type 2 diabetes and metabolic syndrome, as well as weight management, although evidence is mixed and effects are generally modest.
How It Works
Chromium’s mechanism is not fully understood:
- Insulin Signaling: May enhance insulin receptor binding or downstream signaling, improving insulin sensitivity.
- Chromodulin: A low-molecular-weight chromium-binding substance that may amplify insulin action at the receptor level.
- Glucose Metabolism: May affect GLUT4 translocation to cell membranes in muscle and adipose tissue.
- Lipid Metabolism: Some studies report improvements in cholesterol and triglycerides.
- Note: Many early claims about chromium were overstated; its essentiality and magnitude of effect in humans remain debated.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Broccoli | 11 mcg per 1/2 cup |
| Grape juice | 8 mcg per cup |
| Grape juice | 4 mcg per muffin |
| English muffin (whole wheat) | 3 mcg per cup |
| Potatoes | 2 mcg per 3 oz |
| Turkey breast | 2 mcg per 1/2 cup |
Safety Information
Contraindications
- Kidney disease – impaired chromium excretion increases risk at higher doses
- Liver disease - case reports of liver damage with chromium picolinate
Potential Side Effects
- Generally well tolerated at typical supplemental doses (rare)
- Headache (uncommon)
- Headache (uncommon)
- Insomnia or mood changes at higher doses (rare)
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.