What Does Chromium Do & Should You Be Supplementing It?

When you think of chromium, you might first picture shiny car rims or gleaming taps. While it’s true that chromium is used as a coating to protect materials from wear and corrosion, we also consume chromium through food. For humans, it’s an essential trace element. Read on to learn why we need this trace element and where to find chromium in foods.

Why Is Chromium So Important for Our Bodies?

Often referred to as chromium or abbreviated as Cr, this element serves as both an industrial and biological asset. Our bodies only require chromium in its trivalent form (Cr3), while the more harmful hexavalent form (Cr6) is used for industrial purposes. Chromium is classified as a trace element because it occurs in very small amounts in the body, and only small quantities are needed. However, it remains vital. Why is that?

In the body, Cr3 serves two primary functions. Firstly, it helps maintain normal blood sugar levels. Secondly, it supports the metabolism of carbohydrates, proteins, and fats. Regarding sugar metabolism, chromium aids the hormone insulin by helping it bind to its receptors. This process allows sugar to move from the blood into the cells. Chromium’s role in carbohydrate, fat, and protein metabolism involves supporting the chemical reactions that break down these molecules, aiding in their utilisation.

How Much Chromium Do We Need Daily?

The German Nutrition Society (DGE) and the European Food Safety Authority (EFSA) recommend the following daily intake for this trace element:

• Teenagers and adults: 30 to 100 micrograms
• Infants (first four months): 1 to 10 micrograms
• Infants (four to twelve months): 20 to 40 micrograms
• Children (up to four years): 20 to 60 micrograms
• Children (up to seven years): 20 to 80 micrograms
• Children (aged 7 to 15): 20 to 100 micrograms

Which Foods Contain This Trace Element?

Since our bodies cannot produce chromium, we must rely on dietary sources. Although we can absorb small amounts through air and skin, these are insufficient for our needs. You’ll find chromium in the following foods:

• Mushrooms
• Shellfish, such as oysters and North Sea shrimp
• Fish
• Whole wheat flour, rye, and whole wheat bread
• Maize
• Dried white beans
• Nuts and almonds, especially Brazil nuts
• Vegetables, especially spinach, carrots, sauerkraut, lettuce, and kale
• Pears and dried dates
• Milk and dairy products, particularly Edam and Gouda cheese
• Honey
• Beef, lamb, and pork

What Are the Symptoms of a Chromium Deficiency?

With a balanced diet, most people get enough chromium from food, meaning there’s generally no risk of deficiency for healthy individuals. However, studies have shown that people with type 2 diabetes may have lower chromium levels. Age also affects chromium levels, so older adults should pay special attention to a balanced diet. Other risk factors for chromium deficiency include:

• Chronic stress and intense physical activity
• A diet high in fat and sugar
• The use of medications that affect chromium levels

Symptoms of chromium deficiency can include:

• Nervousness and irritability
• Fatigue
• Difficulty concentrating
• Anxiety
• Blood sugar fluctuations and insulin resistance
• Muscle weakness
• Weight loss
• Impaired amino acid metabolism
• Frequent urination

If you experience several of these symptoms, it’s advisable to speak with your doctor. They can help determine whether increasing your dietary intake of chromium would be beneficial.

Can Chromium Really Help with Weight Loss?

The short answer is no—chromium doesn’t directly cause weight loss. However, because it plays an essential role in regulating blood sugar levels, it can indirectly affect weight. A stable blood sugar level helps prevent cravings and reduces the likelihood of excessive snacking or consuming unhealthy foods. In this way, chromium can support better eating habits, which can aid in long-term weight management.