Most people consuming a balanced diet get enough chromium from food and absorption can be enhanced with foods rich in vitamin C and niacin. Small amounts of chromium are found naturally in foods. At age 50, daily AI is 20 micrograms for females and 30 micrograms for males.Ī Tolerable Upper Intake Level has not been established because few adverse effects are associated with excess intake. Pregnant and lactating women have a daily AI of 29 to 30 micrograms and 44 to 45 micrograms respectively. At age 9, daily AI begins at 21 micrograms for females and progresses to 25 micrograms up to age 50 for males, the daily AI begins at 25 micrograms and advances to 35 micrograms up to age 50. Daily AI begins at 0.2 micrograms for the first six months of life and progresses to 15 micrograms for ages 4 to 8. In 2001, the Food and Nutrition Board of the Institute of Medicine defined an Adequate Intake, or AI, level using estimates of average dietary consumption in specific populations. Ideal amounts of chromium are not well-defined. While some studies have shown chromium supplementation can decrease total and LDL cholesterol in certain populations, the role of chromium supplements in lipid metabolism is inconclusive. However, most research shows chromium supplementation does not improve body composition. Some body builders use chromium supplements because of the relationship between chromium and insulin, which is an anabolic hormone. Although some studies have shown a modest reduction in body weight, the results are not clinically significant and side effects can be unpleasant. Supplemental chromium, primarily in the form of chromium picolinate, has been studied for its potential impact on weight loss and improved insulin resistance. Other studies show conflicting results or no benefit. National Health and Nutrition Examination Study data from 1999 to 2010 showed a lower incidence of Type 2 diabetes in those taking a chromium supplement. Some studies show improved glucose metabolism and lipid levels with chromium supplementation in people with diabetes. Roles in HealthĬhromium enables the body to maintain normal blood sugar levels by enhancing the action of insulin and moving glucose from the blood into cells, which leads to greater insulin sensitivity.Īlthough chromium has been associated with many health benefits, evidence is lacking. Trivalent chromium is the predominant form in the body and the biologically active form found in food. Its primary function appears to be enhancing the action of insulin, which plays a role in carbohydrate, fat and protein metabolism and storage. Despite being an essential trace mineral, the precise mechanism of action of chromium is not well defined.
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