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What Is It
Chromium is a trace mineral that comes in several chemical
forms. Supplements usually contain chromium picolinate or
chromium polynicotinate. Another type of chromium called chromium
dinicotinic acid glutathione is found in brewer's yeast. Supplements
may be worthwhile because many people today don't get enough
chromium in their diet.
What Does It Do
Chromium helps the body use insulin, a hormone that transfers
blood sugar (glucose) to the cells, where it is burned as
fuel. With enough chromium, the body uses insulin efficiently
and maintains normal blood sugar levels. Chromium also aids
the body in breaking down protein and fat.
Common Uses
• Essential for the breakdown of protein, fat, and carbohydrates.
• May enhance weight-loss efforts.
• Helps the body maintain normal blood sugar (glucose)
levels.
• May lower total blood cholesterol, LDL ("bad")
cholesterol, and triglyceride levels.
Prevention
Getting sufficient chromium may prevent diabetes
in people with insulin resistance. This disorder makes the
body less sensitive to the effects of insulin, so the pancreas
has to produce more and more of it to keep blood sugar (glucose)
levels in check. When the pancreas can no longer keep up with
the body's demand for extra insulin, type 2 diabetes develops.
Chromium may help avert this progression by helping the body
use insulin more effectively in the first place. Chromium
also helps break down fats, so it may reduce LDL ("bad")
and increase HDL ("good") cholesterol levels, reducing
the risk of heart disease.
Additional Benefits
Chromium may relieve headaches, irritability, and
other symptoms of low blood sugar (hypoglycemia) by keeping
blood sugar levels from dropping below normal. In people with
diabetes, it may help control blood sugar levels. The mineral's
most controversial claims relate to weight loss and muscle
building. Though some studies indicate that large doses of
chromium picolinate can aid in weight reduction or increase
muscle mass, others have found no benefit. At best, the mineral
may give you a slight edge in weight loss when combined with
a sensible diet and regular exercise. But more research is
needed to determine chromium's role in this regard.
How Much You Need
No RDA has been established for chromium, but scientists believe
that 50 to 200 mcg a day can prevent a deficiency.(But even
on a healthy, varied diet, getting the high end of this recommendations
would be difficult.)
If You Get Too Little: A chromium deficiency
can lead to inefficient use of glucose. In itself, a lack
of chromium is probably not a cause of diabetes, but it can
help precipitate the disease in those who are prone to it.
In addition, anxiety, poor metabolism of amino acids, and
high triglyceride and cholesterol levels may occur in individuals
who don't get enough chromium.
If You Get Too Much: Chromium does not seem
to have any adverse effects even at high doses, although there
is some concern that mega-doses can impair the absorption
of iron and zinc. This can usually be corrected by getting
extra iron or zinc through diet or supplements.
How To Take It
Dosage: Chromium supplements are generally available
in 200 mcg doses. For general good health: Take 200 mcg a
day. As an aid to a weight-loss program: Take 200 mcg twice
a day. To improve the effectiveness of insulin: Use 200 mcg
three times a day.
Guidelines For Use: Take chromium in 200
mcg doses with food or a full glass of water to decrease stomach
irritation. Chromium is better absorbed when combined with
foods high in vitamin C (or taken with a vitamin C supplement).
Calcium carbonate supplements or antacids can reduce chromium
absorption.
Don't be confused by labels suggesting that one type of chromium
- whether picolinate or polynicotinate - is absorbed better
than any other. No reliable research supports these claims.
Other Sources
Chromium is found in whole grains, whole grain breads and
cereals, potatoes, prunes, peanut butter, nuts, seafood, and
brewer's yeast. Low-fat diets tend to be higher in chromium
than high-fat ones.
Caution!
People with diabetes should consult their doctor before taking
chromium. This mineral may alter the dosage for insulin or
other diabetes medications.
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