Chromium is a chemical element that can occur at different oxidation levels, with all its natural compounds containing the element at the third oxidation level. It is included in the group of micronutrients that are essential for the proper functioning of living organisms. Chromium is a mineral that plays an important role in regulating the metabolism of proteins, carbohydrates and fats, as well as being a component of metalloenzymes and being a coenzyme of numerous metabolic reactions taking place in the human body.
Products rich in chromium
Foods with the highest chromium (III) content include: bitter cocoa and its preparations (especially dark chocolate with a high cocoa mass content), egg yolks, whole grain cereal products (e.g. wholemeal rye bread, buckwheat groats, brown rice), soft and hard cheeses (e.g. brie and emmenthaler), meat (e.g., pork loin and ham), fish (e.g., fresh and smoked salmon), walnuts, vegetables (e.g., spinach, broccoli, asparagus, green beans, tomato), brewer's yeast, mushrooms, liver, oysters, mussels, coffee, fruits (e.g., apple, orange, banana) and some types of wine and beer. Protein amino acids such as glycine and aspartic acid, as well as vitamin C, positively influence the absorption of chromium from food. In contrast, simple sugars and such minerals as zinc and iron reduce its absorption from the gastrointestinal tract.
Chromium - deficiency symptoms
Chromium deficiency in the human body is believed to be relatively rare. Among the strong physiological stressors that promote the occurrence of deficiencies in the human body are, first and foremost, trauma, breastfeeding, aging, short-term and very intense physical exertion and an improperly balanced diet. The most common symptoms of chromium deficiency in humans include glucose intolerance, insulin resistance, the presence of glucose in the urine, growth disorders, lipid disorders, decreased lean body mass and nervous system dysfunction.
Chromium supplementation
The results of a recent meta-analysis of 21 randomized clinical trials (RCTs) with a total of 1,316 participants showed that chromium supplementation at a daily dose of up to 400 μg for up to 12 weeks contributed to weight loss (by an average of 0.75 kg), body mass index BMI (by an average of 0.40 kg/m2) and percent body fat (by an average of 0.68%) in overweight or obese subjects.
The results of another recent meta-analysis involving 28 RCTs involving patients with type 2 diabetes showed that supplementation at a daily dose of 50 to 1,000 μg for a period of 4 to 25 weeks resulted in a significant reduction in the levels of the following studied parameters in the blood: fasting glucose (by an average of 19.0 mg/dl), fasting insulin (by an average of 12.35 pmol/l), glycated hemoglobin - HbA1c (by an average of 0.71%) and the insulin resistance index HOMA-IR (by an average of 1.53) in the tested diabetics. It is worth noting at this point that not all randomized clinical trials to date , however, confirm this beneficial effect of chromium supplementation on parameters of carbohydrate metabolism in type 2 diabetics.
Based on the most recent scientific reports, it has also been suggested that chromium supplementation can lead to a significant reduction in systolic (by an average of 2.51 mmHg) and diastolic (by an average of 1.04 mmHg) blood pressure values, especially in patients with type 2 diabetes and/or chronic cardiovascular disease, as well as cause a reduction in total blood cholesterol levels (by an average of 0.17 mmol/L).
Is chromium safe?
Trivalent chromium found in most foods, as well as in numerous dietary supplements, is an ingredient with very low toxicity, whose content in blood plasma and hair structures is gradually lost with age. The human body's requirement for chromium in the current dietary standards for the Polish population has not been established. However, it is believed that the recommended safe intake of chromium (III) for both healthy adult women and men, as well as children from 7 to 18 years of age, should range between 50 and 200 μg per day. According to World Health Organization (WHO) recommendations, the intake of dwaka should not be higher than 250 μg per day.
In principle, there is no risk of chromium (III) overdose in people who follow a properly balanced diet, since the absorption of this component from the gastrointestinal tract is relatively low. Its excess in the human body can therefore occur mainly in the case of improperly selected dietary supplementation. It is worth bearing in mind that it can interact with iron and, consequently, hinder its binding to transferrin, a protein that mediates the transport of iron in blood serum. This means that chronic over-consumption of chromium from dietary supplements can lead to disruption of iron metabolism in the body and, in extreme cases, even the development of iron deficiency anemia.
Sources:
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effect of chromium supplementation on anthropometric indices of
subjects with overweight or obesity. Clin Obes. 2019 Aug;9(4):e12313. - Asbaghi O, Fatemeh N, Mahnaz RK, et al: Effects of chromium
supplementation on glycemic control in patients with type 2 diabetes:
a systematic review and meta-analysis of randomized controlled
trials. Pharmacol Res. 2020 Nov;161:105098. - Tarrahi MJ, Tarrahi MA, Rafiee M, et al: The effects of chromium
supplementation on lipidprofile in humans: A systematic review and
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Feb;164:105308. - Lari A, Fatahi S, Sohouli MH, et al: The Impact of Chromium
Supplementation on Blood Pressure: A Systematic Review and
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Blood Glucose and Lipid Levels in Patients with Type 2 Diabetes
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