Perhaps you have just heard about the trace element chromium for the first time and would now like to know more about it? Then this article is just right for you! Because here I'll give you the most important details about the mineral. To begin with, you can get an overview using the nutrient factsheet and then acquire in-depth knowledge about absorption, daily requirements, physiological function, overdose or deficiency, as well as foods containing chromium. Towards the end, we will take a look at what vegans and vegetarians should pay attention to, whether supplementation is generally advisable and which questions are frequently asked about chromium.
Here is in advance a Overview for you:
Notice: This article is not a substitute for medical advice, but merely provides general information about chromium. Please consult your doctor if you feel unwell or want to prevent health problems with medical care.
Chrome PROFILE at a glance
Assignment: Trace element, element category transition metals
Important for: Metabolism of proteins, fats and carbohydrates, antioxidant
Daily requirement: 20-100 µg/day from the age of 191,2,3,4,5
Recording: through food intake or dietary supplements
Overdose: Estimated maximum intake of 250-300 µg/day6,7
Deficiency symptoms: including metabolic and nervous system disorders (so far only in studies)3
Food: Brazil nuts, wholemeal wheat bread, corn, white beans, hazelnuts
Food supplement: As capsules or tablets
About the absorption of chromium
This article is about trivalent chromium (also called chromium III), a healthy nutrient. However, it is free from the toxic chromium VI, which is used, for example, in the tanning of Leather can arise. The nutrient is a trace element for which the study situation is still relatively controversial and inconclusive.3,5
Chromium is mainly accumulated in the liver, spleen and bones and excreted in the urine.3 The absorption of the trace element is very low at 0.4 to 2.5 percent.3,4 According to current studies, it is still uncertain whether the nutrient is actually essential, i.e. vital, or not.
How much chromium is healthy?
Due to the still rather unclear study situation, there is a wide range of recommendations. A particularly broad recommendation is made by the German Society for Nutrition (DGE) out, because this recommends a Chromium intake of 30 to 100 µg per day.1 The required intake also appears to increase with the amount of carbohydrates consumed.8
The National Institutes of Health (NIH) and the Food and Nutrition Board (FNB) issue differentiated recommendations for the sexes - 30 to 35 µg for men and 20 to 25 µg for women. The collaborating institutions recommend the following for Pregnant and breastfeeding women an increase to 30 or 45 µg of chromium per day.3,4,5
In contrast, the European Food Safety Authority (EFSA) has not yet issued a reference value for the intake of chromium, as it is not yet known whether chromium is actually essential for life. However, this view comes strongly from the perspective of avoiding a potential deficiency rather than looking at what positive effects chromium can have.2
Here you will find the reference values issued by the DGE for Children and teenagers.
| Children and teenagers | Recommended intake in µg |
| 0 to under 4 months | 1-10 |
| 4 to under 12 months | 20-40 |
| 1 to under 4 years | 20-60 |
| 4 to under 7 years | 20-80 |
| from 7 years and older | 30-100 |
What role does chromium play in the body?
The trace element appears to be present in various Metabolic processes to play a role. Among other things, the metabolism of the Proteins and Fat influenced. Furthermore, the mineral also appears to have an effect on the Carbohydrate-metabolism, namely by increasing the effect of insulin and the Glucose tolerance improved.3,4,8,9 This is also interesting for diabetics, as there has already been a study that investigated the connection between chromium and the nutrition-related disease has investigated. In it, diabetes patients received high-dose chromium and Biotinwhich increases insulin sensitivity and thus regulates the blood sugar level.
Through the Regulation of the blood sugar level it also comes to a Reduction of food cravings.10 Consequently, it can be assumed that there is a fairly high probability that the nutrient is also present in the healthy slimming can help. This assumption has already been confirmed in an analysis in which several studies were carried out in which overweight people were given dietary supplements containing chromium.11
The Chromium function summarized:
- Influence on carbohydrate, protein and fat metabolism
- Increase in glucose tolerance
- Improvement of the effect of insulin
- Regulation of the blood sugar level
- Reduction of cravings
What is the risk of an overdose?
The NIH and FNB have not yet set a maximum intake limit, as they are no negative health effects due to a high intake of chromium.3,4,5
The EFSA has defined a Tolerable Upper Intake Level of 300 µg chromium per day, but this is based on a study with rats. As the metabolism of rats is difficult to compare with that of humans, I consider this limit to be questionable. Overall, it can be stated that chromium, if at all, is a low toxicity has.
Tip: At Animal testing you will find a detailed, ethical discussion of experiments on animals.
Can chromium deficiency occur?
So far, no chromium deficiency has been found in healthy people, which is why a Deficiency unlikely is. Theoretically, a chromium deficiency could lead to disorders in the metabolism of proteins and fats, as well as impaired glucose tolerance and thus possibly to the development of type 2 diabetes.3,5
What foods contain CHromium?
There are many foods that are rich in this healthy trace element. Of all of them, rice is the absolute frontrunner. With a daily requirement of around 35 µg, 100 grams of rice contains more than 19 times the daily requirement.
In the list below you will find these and many more good ones, Vegetable sources of chromium:
- Rice (680 µg per 100 grams)
- Brazil nuts (100 µg per 100 gram)
- Whole grain bread, whole grain products (49 µg per 100 gram)
- Corn (32 µg per 100 gram)
- Pear (27 µg per 100 gram)
- Broccoli (16 µg per 100 gram)
- Hazelnuts (14 µg per 100 grams)
- Almonds (12 µg per 100 grams)
What do vegans need to know?
Since there have been no deficiency symptoms in any healthy population group to date, the same applies to vegans. Consequently, the DGE Chromium not a potentially critical nutrient classified with a vegan diet.12 With a varied, plant-based diet in which you regularly eat rice, wholegrain products or nuts, for example, you can cover your chromium requirements quite easily.
Are there reasons to supplement with chromium?
Supplementation to rule out a chromium deficiency is normally superfluous. In a few cases, however, it may be useful to take chromium supplements. If you have problems with your glucose tolerance, diabetes or food cravings, you can try to improve your situation with a supplement.
I attach great importance to the naturalness of my food supplements, i.e. the use of organic ingredients wherever possible. If you want to supplement iron, for example, capsules with powder from Buckwheat germ an.
Buckwheat naturally contains a lot of chromium, Iron and molybdenum, making it the perfect basis for a chromium supplement. In addition Vitamin C added. You can get a suitable dietary supplement here*.
Chrome FAQ: frequently asked questions
Is chromium harmful to the body?
This depends on the respective chromium variant. Trivalent chromium is a natural, healthy nutrient, while chromium VI is a toxic substance.
When should you take chromium?
If a dietary supplement with chromium makes sense from a medical point of view, it should be taken with meals, as this optimizes absorption.
How much chromium per day?
The range of official recommendations is quite wide and ranges from 20 to 100 µg per day. Your requirement increases depending on your carbohydrate intake, so it can make sense to consume relatively high amounts of chromium.
What contains a lot of chromium?
Rice has a particularly high chromium content. Other good sources of chromium are wholegrain products, corn, broccoli and nuts.
Has anyone taken off with chrome?
Yes, several studies have already shown that high doses of chromium help overweight people to lose weight.
Chromium - A valuable Trace element for your health
This healthy mineral can help you to optimize your metabolism and possibly even lose weight. Fortunately, most people already get sufficient amounts of chromium through a varied diet. By regularly eating rice in particular, you can enjoy a high chromium intake.
If you have your Strengthen health naturally and holistically you will find the articles on Forest bathing, Barefoot walking or Intermittent fasting guaranteed helpful and interesting.
Feel free to leave me a comment with any questions or criticisms about chrome.
All the best,
PS: If you want to eat an environmentally conscious diet, I recommend the article Making nutrition sustainable. If you want to delve deeper into the topic of nutrients, take a look at the articles on Vitamin A, Vitamin B12 or Calcium.
References:
1 Deutsche Gesellschaft für Ernährung e. V.: Copper, manganese, chromium, molybdenum, https://www.dge.de/wissenschaft/referenzwerte/kupfer-mangan-chrom-molybdaen/?L=0, [07.01.2022].
2 European Food Safety Authority: Scientific Opinion on Dietary References for chromium, https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2014.3845, [07.01.2022].
3 National Institutes of Health. Office of Dietary Supplements: Chromium. Fact Sheet for Health Professionals, https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional. [07.01.2022].
4 The National Academy Press (2009): Dietary Reference Intakes. The Essential Guide to Nutrient Requirements, https://www.nap.edu/catalog/11537/dietary-reference-intakes-the-essential-guide-to-nutrient-requirements. [07.01.2022].
5 Food and Nutrition Board (2018): Micronutrients: chromium, https://foodandnutrition.org/from-the-magazine/micronutrients-chromium. [07.01.2022].
6 European Food Safety Authority: Tolerable Upper Intake Levels for Vitamins and Minerals, https://www.efsa.europa.eu/sites/default/files/efsa_rep/blobserver_assets/ndatolerableuil.pdf. [07.01.2022].
7 Federal Office for Risk Assessment: Proposed maximum levels for chromium including food supplements, https://www.bfr.bund.de/cm/343/hoechstmengenvorschlaege-fuer-chrom-in-lebensmitteln-inklusive-nahrungsergaenzungsmitteln.pdf. [07.01.2022].
8 Center of health: Determine mineral deficiency: Diagnosis, https://www.zentrum-der-gesundheit.de/krankheiten/weitere-erkrankungen/mangelerscheinungen/mineralstoffmangel. [07.01.2022].
9 European Food Safety Authority: Scientific Opinion on the substantiation of health claims related to chromium and contribution to normal macronutrient metabolism, maintenance of normal blood glucose concentrations, contribution to the maintenance or achievement of a normal body weight, and reduction of tiredness and fatigue, https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1732. [07.01.2022].
10 Center of health: stop cravings and hunger attacks easily, https://www.zentrum-der-gesundheit.de/bibliothek/abnehmen/abnehmen-uebersicht/heisshunger-stoppen. [07.01.2022].
11 C. Tsang et al.(2019): A meta-analysis of the effect of chromium supplementation on anthropometric indices on subjects with overweight or obesity, https://doi.org/10.1111/cob.12313. [Jan 07, 2022].
12 Deutsche Gesellschaft für Ernährung e. V.: Supplement to the position of the German Nutrition Society regarding population groups with special nutritional needs, https://www.dge.de/wissenschaft/weitere-publikationen/dge-position/vegane-ernaehrung/?L=0. [07.01.2022].
