Chromium is an essential trace element required for carbohydrate, fat, and protein metabolism in the body. It plays an important role in regulating blood sugar levels and supports the action of insulin, the hormone responsible for sugar metabolism. Chromium is found in small amounts in foods and is often used in supplements to support blood sugar regulation. In this article, you'll learn why chromium is important, its health benefits, and how to use it safely.
What is chromium?
Chromium is an essential trace element that the body needs in small amounts to regulate the metabolism of carbohydrates, fats, and proteins. It is particularly important for insulin sensitivity and blood sugar regulation because it enhances the action of insulin in the body. Insulin is the hormone that transports sugar from the blood into the cells, where it is used to produce energy. Chromium is available in two main forms: chromium(III) , found in foods and supplements, and chromium(VI) , a toxic form used in industrial processes [1].
Synonyms for chrome
Chromium is also known as chromium(III) or, in dietary supplements, as chromium picolinate and chromium polynicotinate . These forms of chromium are bioavailable and easily absorbed by the body. In scientific contexts, the term trivalent chromium is sometimes used to refer to the safe and biologically active form of chromium [2].
Where does chromium come from?
Chromium occurs naturally in many foods, including whole grains, meat, fish, broccoli, potatoes, green beans, and some fruits such as apples and bananas. Although chromium is present in many foods, the amount varies greatly depending on soil quality and farming practices. Because the human body cannot store chromium in large quantities, it must be regularly consumed through food or supplements [3].
How is chromium produced?
Chromium in supplements is typically derived from chromium salts such as chromium picolinate or chromium polynicotinate. These forms are stable and bioavailable, meaning they are readily absorbed by the body. Chromium picolinate is the most commonly used form in supplements because it is considered particularly effective in supporting blood sugar metabolism. However, chromium is also used in its toxic hexavalent form, which is not found in supplements [4].
Health benefits of chromium
Chromium and blood sugar regulation
One of the most important health benefits of chromium is its role in blood sugar regulation. Chromium enhances the action of insulin, the hormone that regulates blood sugar levels. It helps transport sugar from the blood into the cells, where it is used as energy. This may be particularly beneficial for people with insulin resistance or type 2 diabetes, as it can improve insulin sensitivity and stabilize blood sugar levels. Studies show that chromium picolinate may support blood sugar control in people with diabetes [5].
Chromium and metabolism
Chromium plays an important role in carbohydrate, fat, and protein metabolism. It supports the conversion of macronutrients into energy and promotes the storage of glycogen in muscles. Adequate chromium intake can help regulate metabolism, support fat burning, and improve physical performance. For this reason, chromium is often used in supplements marketed to support diets and weight loss [6].
Chromium and heart health
Chromium may contribute to improving heart health by regulating blood sugar and cholesterol levels. Stable blood sugar levels may reduce the risk of cardiovascular disease, as high blood sugar levels are associated with increased production of inflammatory markers and oxidative stress. Studies suggest that chromium picolinate may help lower LDL ("bad") cholesterol and increase HDL ("good") cholesterol, which may reduce the risk of cardiovascular disease [7].
Cholesterol is also an important health factor in general – you can find out more about this topic here: Lowering cholesterol – tips for healthy levels .
Chromium and insulin resistance
Insulin resistance is a condition in which the body's cells become less sensitive to insulin, leading to elevated blood sugar levels. Chromium may help improve insulin sensitivity by enhancing the binding of insulin to its receptors in cells. This is especially important for people with prediabetes or type 2 diabetes, as improved insulin sensitivity can help lower blood sugar levels and slow disease progression [8].
Chromium and brain function
Recent research suggests that chromium may play a role in supporting brain function. Because chromium is involved in regulating blood sugar levels, it may indirectly support cognitive function by stabilizing energy flow to the brain. Stable blood sugar levels are important for concentration, memory, and overall mental performance. Some studies suggest that chromium supplements may help improve cognitive function, particularly in older people [9].
How does chromium work in the body?
Chromium works in the body by supporting the action of insulin. Insulin is a hormone that transports sugar from the blood into cells, where it is used for energy production. Chromium promotes the binding of insulin to its receptors on cell membranes, thus improving the uptake of glucose into cells. It is also involved in the regulation of carbohydrate, fat, and protein metabolism, contributing to overall metabolic health [10].
Recommended dosage and use of chromium
What is the recommended dosage?
The recommended daily intake (RDA) of chromium for adults is between 20 and 35 micrograms per day, depending on gender and age. For women, the recommendation is approximately 20 to 25 micrograms, while men need approximately 30 to 35 micrograms per day. Chromium supplements often offer higher doses, up to 200 micrograms per day, particularly to support blood sugar regulation or in diabetes [11].
When should you take chromium?
Chromium can be taken at any time of day, preferably with food to enhance absorption. Because chromium picolinate and other forms of chromium in supplements are highly bioavailable, it is important to adhere to the recommended dosage for best results. For people taking chromium to support blood sugar levels, it is helpful to regularly monitor their intake and have their chromium blood levels tested if necessary [12].
Side effects and safety of chromium
Is chromium safe?
Chromium is safe and well-tolerated at recommended doses. However, extremely high doses (over 1,000 micrograms per day) can cause side effects, including stomach upset, skin irritation, and changes in blood sugar levels. Long-term high doses of chromium could potentially lead to liver or kidney damage, so it is important to adhere to dosage recommendations and only take chromium supplements under medical supervision when using higher doses [13].
What are the side effects of chromium?
Rare side effects of excessive chromium intake include stomach upset, headaches, skin rashes, and sleep disturbances. In very high doses, chromium may potentially impair kidney and liver function, especially in people with existing health problems. It is recommended to consume chromium in recommended amounts to minimize the risk of side effects [14].
Chromium compared to other trace elements
Chromium vs. Zinc
Both chromium and zinc are essential trace elements that play important roles in metabolism. While chromium primarily supports insulin sensitivity and blood sugar levels, zinc is particularly important for immune function, wound healing, and cellular metabolism. Both minerals are important for general health and complement each other in their effects, particularly in supporting metabolism and insulin regulation [15].
Chromium vs. Magnesium
Chromium and magnesium are both crucial for metabolism, but they perform different functions. While chromium improves insulin action and supports blood sugar regulation, magnesium plays a key role in muscle and nerve function, as well as energy metabolism. Both minerals are important for health, but their respective roles complement each other [16].
Natural sources of chromium
Chromium occurs naturally in many foods, including whole grains, broccoli, green asparagus, potatoes, apples, bananas, and beef. However, the chromium content in foods varies greatly depending on soil quality and farming methods. Since the body can only store small amounts of chromium, it is important to regularly consume chromium-rich foods to meet daily needs [17].
Chromium in dietary supplements
Chromium is available in various forms in dietary supplements, including chromium picolinate, chromium polynicotinate, and chromium chloride. Chromium picolinate is considered the most bioavailable form and is often used to support blood sugar regulation. Chromium supplements are often taken by people with insulin resistance or diabetes to improve insulin sensitivity and stabilize blood sugar levels [18].
Final thoughts on chrome
Chromium is an essential trace element that plays an important role in regulating blood sugar levels, supporting metabolism, and promoting heart health. It helps improve insulin sensitivity and may contribute to reducing the risk of cardiovascular disease and metabolic disorders. For people looking to improve their blood sugar control or support their metabolic health, chromium can be a valuable supplement, either through food or supplements.