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Chromium - How Our Body Uses It

Chromium is a trace element (this is how the minerals that our body needs in very small amounts are called) essential for the activity of insulin, a hormone that regulates the amount of glucose in the blood, and is responsible for facilitating the entry of carbohydrates simple in cells to transform them into energy.

If our diet does not provide us with enough chromium, insulin loses its effectiveness, and blood glucose levels continue to increase with the risk of developing diabetes.

Chromium functions

This mineral acts amplifying the effect of insulin and it is a glucose tolerant element. Insulin is a crucial hormone in the metabolism of polysaccharides, lipids and proteins. Chromium works on the insulin receptor, amplifying its effect and inciting the uptake of glucose and amino acids in organisms.

Severe chromium deficiency is one of the causes of glucose intolerance, insulin resistance, and diabetes; reversible when the necessary chromium is supplied

The deficit of this mineral is usually due to the high consumption of refined foods, foods with a lot of saturated fat and the depletion of chromium in cultivated soils.

Additionally, intense exercise also appears to increase urinary chromium excretion. Despite the relatively low requirements, almost a quarter of the population experiences the effects of chromium deficiency. Sometimes it can be difficult to meet the requirements through diet and one of the best options to ensure adequate chromium intake is through supplementation.

Quantities

The minimum recommended daily intake of this mineral is 55 µg per day for women and 65 µg for men, but this amount can vary between 50 and 200 µg. A chromium deficiency could lead to prediabetic disorders, arteriosclerosis, and obesity.

To satisfy the basic needs of a sedentary person, 40 µg / day may suffice, while in active individuals amounts of 100-200 µg / day may be required. On the other hand, athletes who perform intense training may require higher amounts to combat chromium deficiencies and losses.

Some factors inhibit the absorption of this mineral such as insufficient consumption of amino acids, high consumption of fats, excessive stress and prolonged use of antacids. Also, other ingredients can increase the absorption of chromium, such as niacin, glycine, cysteine, glutamic acid and vitamin C.

Food with chromium

If you follow a varied, balanced and healthy diet, you will get the recommended daily amount of this mineral. The main sources are whole grains, dairy, vegetable fats and oils, beef and veal liver, although the food with the highest concentration of chromium is brewer's yeast.

You will be able to increase its absorption if you eat foods rich in vitamins B1 (white fish, meat, wheat germ), B2 (liver, meat) and B3 (tuna, liver). Do not abuse precooked foods or foods made with refined flours and sugars, since the more abundant these foods are, the lower the chromium contribution will be.

This mineral is found in high proportion in brewer's yeast, but it is also found in oysters, whole wheat grains (germ and bran), apples, bananas, spinach, mushrooms, and most meats. It is also present in condiments such as black pepper.

What you should eat

Give priority to foods such as whole grains, liver and eggs.

If you take 125 grams of liver + 2 eggs + 150 grams of wholemeal bread + 2 potatoes + 30 grams of hard cheese, you will reach 55.7 micrograms of this mineral

Now, if you don't like liver, you can replace it with 40 grams of cheese + 30 grams of dark chocolate.

Uses

Chromium supplementation is used to prevent deficiencies in this mineral. This mineral is an essential cofactor in the action of insulin and its supplementation improves glucose control in people suffering from insulin resistance such as prediabetes and type 2 diabetes. It is also considered that it can reduce cardiovascular risk and the risk of suffering retinopathy or renopathy associated with elevated glucose levels.

Chromium picolinate supplementation has been shown to prevent weight gain in type II diabetics. There is also a recent study in obese and overweight people, which has shown the efficacy of chromium supplementation in reducing body weight. This mineral has also been used to control glucose levels in other conditions such as polycystic ovary syndrome (PCOS).

Applications

Some studies have shown the potential ability of chromium to lower cholesterol and increase HDL (good cholesterol) cholesterol. Besides, this mineral is used in people suffering from depression, to reduce cardiovascular risk in people taking heart medication (beta-blockers) and has been linked to the prevention of osteoporosis.

Due to its relationship with insulin metabolism, it is often used to improve athletic performance, strength and muscle mass. Although there are not many studies to support these effects, there are some studies that show improvements in muscle development and strength.

Toxicity

This mineral is considered safe in the usual doses (around 50 and 200 µg). Chromium toxicity is very rare, partly due to its low absorption and high safety margin, 350 times the usual dose (taking 200 µg as a reference).

However, this mineral can cause adverse effects at doses above 600 µg / day. Some people may experience side effects such as skin irritation, headaches, dizziness, nausea, mood swings, and impaired cognitive function or coordination.

Diabetics who are under medical treatment (insulin, oral antidiabetics, etc.) should consult with their specialist before consuming dietary supplements with chromium, since it may be necessary to adjust the doses.

It must also be taken into account that this mineral can hinder the use and metabolism of iron and that consuming chromium and zinc together could decrease the absorption of both nutrients.

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