What is chromium and how can it help?
In this article
Who may need extra chromium?
Adult women require 25mcg of chromium a day, whereas men need around 35mcg. These amounts can usually be obtained through a well‐balanced diet and topped up with a supplement if and when required.
Several conditions may decrease your chromium levels:
- Diets high in simple sugars (refined carbohydrates) can increase chromium excretion in the urine.
- Acute exercise
- Pregnancy and breastfeeding
- Stressful states (such as physical trauma) increase chromium losses and can lead to a deficiency, especially if chromium intakes are already low.
Which foods provide chromium?
The mineral chromium is widely distributed through the food supply, but most foods only provide small amounts, often less than two mcg per serve. Chromium is in meat such as turkey, wholegrains, some fruits and vegetables such as apples, broccoli and potatoes as well as garlic and basil. The content of chromium in food does, however, depend on agricultural and manufacturing processes. Compared to complex carbohydrates such as wholegrains, foods high in refined carbohydrates, like white bread are typically low in chromium.
How well does your body absorb chromium from your diet?
Absorption of chromium from the intestinal tract is low, ranging from less than 0.4% to 2.5% of the amount consumed. Eating foods rich in vitamin C (found in fruits and vegetables) and Vitamin B3 (found in meats, poultry, fish, and wholegrains) can enhance your absorption of chromium.
How else can you get the chromium your body needs?
If you would like assistance with glucose metabolism or if you have higher daily chromium requirements (due to increased age, daily stress, a poor diet or regular strenuous exercise) then a chromium supplement may be recommended. Chromium is often available as part of a comprehensive multivitamin or as a high strength single ingredient, to help ensure your daily needs are met.
