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Why Your Blood Needs Chromium (and the Best Supplements to Boost It)

ByRobby

Have you ever noticed how some people always seem to have lots of energy, good moods, and stable blood sugar levels, while others have blood sugar spikes?

The secret might just lie in a trace mineral that you’ve never probably thought much about: Chromium. This important mineral helps keep your metabolism working well and controls your blood sugar.

Read this post to learn why you need this important mineral for your health, how it can improve your well-being, and simple ways to get this essential nutrient daily.

What is Chromium and What Does it Do in Your Body?

Chromium is a trace mineral found in many foods and supplements. It exists in two forms: trivalent chromium (Cr3+) and hexavalent chromium (Cr6+).

Cr3+ form is most stable, and is found in foods and supplements, while Cr6+ is a toxic byproduct of industrial processes.

Dietary chromium helps the body use carbohydrate, fats, and proteins more efficiently.

In glucose homeostasis, chromium acts as a cofactor for insulin action, and a key component of glucose tolerance factor.

How chromium helps your body:

  • Improves insulin sensitivity: Helps your body use insulin better, which is great for people with type 2 diabetes or prediabetes.
  • Supports weight loss: May reduce appetite and cravings, helping with weight management.
  • Lowers cholesterol: Can help lower bad cholesterol (LDL) and increase good cholesterol (HDL).

Other benefits of chromium:

  • Better mood: May reduce symptoms of depression.
  • Stronger bones: Helps with calcium metabolism, which is important for bone health.
  • Blood cell formation: Produces new blood cells.

Why You Need Dietary Chromium

Your blood needs a good trace amount of chromium (Cr3+) to stay healthy. Here’s a closer look at the reasons:

1. Improves insulin sensitivity

Dietary chromium helps your body’s cells respond better to insulin, which allows them to take in glucose from the blood more efficiently.

This helps manage blood sugar levels, especially in people with type 2 diabetes or prediabetes.

Some research suggests that chromium supplementation may be beneficial for people with type 2 diabetes (T2DM) or prediabetes.

One relevant study looked into chromium supplementation for adjuvant treatment of T2DM (type 2 diabetes mellitus).[1]

In this study, chromium chloride and chromium picolinate forms were used to do the analysis, but chromium doses were not specified.

The results of the study showed that chromium supplementation led to an average decrease in HbA1c of 0.54%.

HbA1c reflects a person’s average blood sugar control over the past 2-3 months.

Other positive effects of chromium supplementation showed benefits in:

  • Lowering fasting blood sugar levels
  • Reducing triglycerides
  • Increasing good cholesterol (HDL)

However, chromium isn’t a cure all for diabetes.

2. Reducing High Cholesterol Levels

High levels of LDL cholesterol increases the risk of heart disease. Similar to triglycerides, the research on chromium’s effect on cholesterol is mixed.

Some studies have found that taking chromium supplement can slightly lower bad cholesterol (LDL) and raise good cholesterol (HDL). However, other studies did not see much change.

One study investigated the effects of chromium picolinate on blood cholesterol levels in human subjects.[2]

The study involved 118 healthy adults with borderline high cholesterol levels.

They were divided into two groups: a chromium group and a placebo group.

The chromium group received a daily dose of 200 mcg of chromium picolinate for 8 weeks. Here are the results:

  • Total Cholesterol and LDL Cholesterol: The study found a significant decrease in both total cholesterol and LDL cholesterol levels in the chromium group compared to the placebo group.
  • HDL Cholesterol: Even though there wasn’t a significant increase in HDL cholesterol itself, the level of apolipoprotein A-I in HDL particles, increased significantly in the chromium group. This suggests that HDL might be working better in this group.
  • Apolipoprotein B: This protein is the main building block of LDL particles. The study found that the chromium group had lower levels of apolipoprotein B, which is a sign of less LDL cholesterol in the blood.

This study suggests chromium picolinate might be beneficial for lowering total and LDL cholesterol, while improving HDL function.

How to Boost Your Chromium Levels

Boosting your chromium levels naturally starts with your diet. Dietary chromium is found in many foods. The amount in fruits and vegetables depends on the soil and water where they are grown.

Here are some foods high in chromium based on a 100 gram serving (chromium content µg/100g):

  • Apples: 6-10 µg
  • Bananas: 10-15 µg
  • Grapes : 12-18 µg
  • Green beans: 8-12 µg
  • Lettuce: 5-8 µg
  • Orange: 10-15 µg
  • Tomato juice: 8-12 µg
  • Brewer’s yeast: 200-300 µg
  • Wheat germ: 100-150 µg
  • Mushrooms: 15-25 µg

Tips for getting more chromium:

  • Smoothies: Add spinach, bananas, and grapes.
  • Salads: Include green beans, lettuce, and broccoli.
  • Snacks: Enjoy cheese, prunes, or peanuts.
Boosting Chromium Levels with Supplement

Sometimes, eating the right foods may not be enough to keep your chromium levels where they need to be, especially if you’re dealing with diabetes.

That’s why taking chromium supplement could be a simple and yet an effective step towards better health.

Adding a chromium supplement to your daily routine is like giving your body a little extra support.

It helps keep your glucose levels normal and energy levels up, which are super important for feeling your best every day.

  • Dosage: Most adults need between 20-35 mcg of chromium each day. The great thing about supplements is that they’re designed to give you just the right amount, so you don’t have to worry about whether you’re getting enough. Just one pill a day can make sure your body has what it needs.
  • Safety: When taken as directed, chromium supplements are safe and can be a reliable way to boost your levels.

Chromium supplements are available in different forms, including capsules, tablets, and even liquids. The most common type of chromium supplement is chromium picolinate.

Other forms are chromium polynicotinate and chromium chloride.

  • Chromium Picolinate: Highly absorbable, effective for managing blood sugar.
  • Chromium Chloride: Commonly found in supplements but less absorbable than picolinate.

Interested in giving it a try? Check out our recommended chromium supplements that are easy to take, safe, and designed to help you feel your best.

  • Crominex 3+ Chromium 200mcg (90 capsules) – Supports a healthy blood sugar level
    • very high bioavailability
    • important for normal blood sugar levels
    • enhances insulin sensitivity
  • Thorne’s Chromium Picolinate (60 Capsules) – Thorne’s Chromium Picolinate provides chromium that is bound to picolinic acid, which facilitates its absorption, so you get chromium’s full benefit.
  • Solgar’s Chromium Picolinate (200 mcg) – Solgar’s chromium picolinate along with a nutritious diet, helps keep healthy blood sugar levels within a normal range. It is involved in the release of energy from cells and is required for proper receptor functioning necessary for nutrient metabolism. This formulation contains trivalent biologically active chromium.
  • Vitamin Shoppe’s Chromium Picolinate – Vitamin Shoppe’s Chromium Picolinate promotes glucose and fat metabolism to support healthy bloody sugar levels. It contains 500mcg of Chromium Picolinate to support you on your lifelong wellness journey.
  • Trace Minerals Ionic Chromium – Ionic Chromium is a concentrated liquid dietary supplement that provides ionic chromium, plus full spectrum ionic trace minerals to support healthy mineral balance.

Daily Chromium Requirements

The daily recommended amounts of chromium vary by age and gender:

  • Infants (0-6 months): 0.2 mcg
  • Children (1-3 years): 11 mcg
  • Teen Boys (14-18 years): 35 mcg
  • Adult Men (19-50 years): 35 mcg
  • Adult Women (19-50 years): 25 mcg
  • Pregnant Women: 30 mcg
  • Breastfeeding Women: 45 mcg

Although toxicity from chromium is rare, taking too much can interfere with other nutrients and cause health problems.

It’s best to avoid taking more than the recommended 200 micrograms per day unless a doctor says it’s okay.

Does Chromium Interact with Other Nutrients and Medications?

Chromium absorption is facilitated by histidine [3], and needs niacin and vitamin C. [4]

It competes with other trace metals like zinc, iron, and vanadium, which affect its absorption.

Chromium supplements may also interact with certain medications such as insulin, metformin, levothyroxine, and NSAIDs.

Takeaway

Chromium is essential for keeping your blood sugar levels normal and supporting overall health.

Chromium deficiency is rare, make sure you get enough of this nutrient through diet or supplements to prevent health issues.

Talk to a healthcare provider before you start taking any chromium supplement to ensure it’s safe and effective for you.

References:

  • Chromium supplementation for adjuvant treatment of type 2 diabetes mellitus: Results from a pooled analysis [read]
    • Authors: Haohai Huang, Guangzhao Chen, Yong Dong, Yongkun Zhu, Honglang Chen.
    • Published in: Mol Nutr Food Res
      . 2018 Jan;62(1).
      doi: 10.1002/mnfr.201700438. Epub 2017 Aug 15.
  • Chromium supplements for glycemic control in type 2 diabetes: limited evidence of effectiveness [read]
    • Author: Rebecca B. Costello, Johanna T. Dwyer, and Regan L. Bailey.
    • Published in: Nutr Rev. 2016 Jul; 74(7): 455–468. Published online 2016 May 30. doi: 10.1093/nutrit/nuw011
  • The effect of chromium picolinate on serum cholesterol and apolipoprotein fractions in human subjects [read]
    • Authors: R I Press, J Geller, G W Evans
    • Published in: West J Med
      . 1990 Jan;152(1):41-5
  • Chromium Supplementation in Human Health, Metabolic Syndrome, and Diabetes [read]
    • Author: Wolfgang Maret
    • Published in: Met Ions Life Sci
      . 2019 Jan 14:19:/books/9783110527872/9783110527872-015/9783110527872-015.xml.
      doi: 10.1515/9783110527872-015.
  • Stability and absorption of chromium and absorption of chromium histidinate complexes by humans [read]
    • Author: Richard A Anderson, Marilyn M Polansky, Noella A Bryden.
    • Published in: Biol Trace Elem Res
      . 2004 Dec;101(3):211-8.
      doi: 10.1385/BTER:101:3:211
  • The effect of different levels of vitamin C and chromium on growth performance, carcass characteristics, digestive organs, immunity, blood constituents, liver enzymes, cecal microflora, meat sensory taste and fatty acid profile of breast meat in broilers [read]
    • Authors: Matin Nadaf Fahmideh, Alireaza Seidavi, Mehrdad Bouyeh.
    • Published in: Vet Med Sci
      . 2023 Nov;9(6):2763-2780.
      doi: 10.1002/vms3.1300. Epub 2023 Oct 20.

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