The trace mineral chromium has been lauded as a slimming and a muscle builder as well as a treatment for diabetes and a weapon against heart disease. In addition, chromium is essential for growth and good health.

What is it

Chromium is a trace mineral that comes in several chemical forms. As many people do not have enough chromium in their diets, supplements may be worth considering.

What it does

Chromium helps the body to 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 in breaking down protein and fat.

Prevention: A sufficient chromium intake may prevent diabetes in people with insulin resistance. This disorder makes the body less sensitive to the effects on 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 II diabetes develops. Chromium may avert this outcome by allowing the body to use insulin more effectively in the first place. Chromium also helps to break down fats, so it may reduce LDL (“bad”) and increase HDL (“good”) cholesterol levels, thus lowering the risk of heart disease.

Additional benefits: Chromium can relieve headaches, irritability and other symptoms of low blood sugar (hypoglycaemia) by preventing blood sugar levels from dropping below normal. In people with diabetes it may help to control blood sugar levels. Chromium may also help to lower lipid levels and reduce the risk of coronary artery disease. The most controversial claims associated with the mineral relate to weight loss and muscle building. Although some studies indicate that large doses of chromium picolinate can assist weight reduction or increase muscle mass, others have found no benefit. At best, when combined with a sensible diet and regular exercise, mineral supplements may offer a very slight advantage to someone who wants to lose weight. More research is needed to establish chromium’s role in this regard.

Common uses

• Essential for the breakdown of protein, fat and carboydrates.
• Helps the body to maintain normal blood sugar (glucose) levels.
• May lower total blood cholesterol, LDL (“bad”) cholesterol and triglyceride levels.

How much you need

No recommended amount has been established for chromium, but scientists believe that 50 to 200 mcg a day can prevent a deficiency in adults. (A daily chromium intake of 200 mcg from food would be hard to achieve even for someone with a healthy, varied diet.)

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 to bring on the disease in those who are susceptible 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 supplements do not seem to have any adverse effects even at high doses, although there is some concern that megadoses can impair the absorption of iron or zinc through diet or supplements.

How to take it

Dosage: Chromium supplements are generally available in 200 mcg doses. This amount should be taken for general good health, or when following a weight-loss programme or to improve the effectiveness of insulin.

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.

Other sources

Among the foods that contain chromium are whole-grain cereals, potatoes, prunes, peanut butter, nuts, seafood and brewer’s yeast. Low-fat diets tend to be higher in chromium than high-fat ones.