Chromium: Health Benefits
Chromium is a metallic element that is required by humans in trace amounts. Chromium is used in the body as a co-factor for regulating blood sugar levels. It is also used for transporting glucose to the cells where it is burnt to provide energy to the body. It is also used in metabolizing carbohydrates, fat and protein. Chromium is available in form of two supplements: glucose-tolerance factor (GTF) chromium and chromium picolinate.
Chromium helps to increase the efficiency of insulin and is essential to maintain the metabolizing and storage of carbohydrates, fats and proteins. Deficiency of chromium has been found to be responsible for glucose intolerance. Chromium also plays a role in raising HDL or the good cholesterol levels and hence may be responsible for reducing heart disease risk.
A large number of people have been found to be deficient in chromium. The deficiency is due to the low levels of chromium in soil and also because chromium is lost from the foods when these are processed, especially sugars and flour. The chromium present in our foods is difficult to absorb and the absorption decrease further with age. Although the deficiency of chromium is not life threatening but it can cause many other complications.
Since chromium is used to metabolize sugar, its deficiency can be similar to diabetes, and hence even a very weak chromium deficiency can result in difficulty in metabolizing the blood sugar. It can also lead to such other symptoms as fatigue and anxiety. Chromium deficiency can cause altered cholesterol metabolism, accelerated atherosclerosis and decreased growth in young people. It also causes injuries to have delayed healing periods.
According to the National Institutes of Health (NIH), males between the ages of 19 to 50 years should have about 35 mcg of chromium in a day while the females should have 25 mcg. Males above the age of 50 should have 30 mcg and the females above 50 years should consume 20 mcg of chromium. It is best to have 200 mcg of chromium in a day in the form of a multi-vitamin multi-mineral supplement. Diabetic patients should take 1000 mcg of chromium to gain maximum benefits.
Chromium can be obtained from natural foods; brewer’s yeast, broccoli, grape juice, meat and whole-grain products are good sources of chromium. Romaine lettuce, raw onions and ripe tomatoes are also excellent sources for chromium
Chromium has not been associated with causing any toxicity in the body if taken in excess of the amounts recommended. It is advised that you take your physician’s advice before starting chromium as a supplement.
If you are taking any of the following medicines it might result in reduction of absorption of chromium by the body; antacids, H2 blockers, corticosteroids and proton-pump inhibitors.
Chromium has been found to affect the absorption of the following substances; Vitamin C, Niacin, Beta-blockers, Insulin, Corticosteroids, Nicotinic acid and Non-steroidal anti-inflammatory drugs. Pain killers such as aspirin, etc are also affected by chromium.
