Daily chromium requirement
ANSES recommends an intake of 0.05 to 0.2 mg (i.e. 50 to 200 µg) of chromium per day, depending on the type of population.
Elderly people and pregnant and breastfeeding women have the highest requirements.
Properties
- Fighting obesity and cardiovascular disease
Chromium is an insulin cofactor, specifically it facilitates the transport of insulin in the body via chromodulin and increases the number of insulin receptors.
Indications
- Diabetes
- Obesity
- Arteriosclerosis
- Hyperglycaemia
- Hypoglycaemia
By binding to insulin, it enables it to be transported to cell receptors.
Combined with vitamin B3 and two amino acids, it forms a GTF (glucose tolerance factor) compound, which makes it a priority indication in diabetes (in diabetics, chromium absorption is 2 to 3 times more important).
Its effect on insulin and lipogenesis has been demonstrated in the treatment of obesity.
It is also involved in nucleic acid metabolism, particularly in maintaining the structural integrity of nucleic acids.
Requirement
A chromium deficiency can lead to carbohydrate and lipid metabolism disorders such as diabetes, hypoglycaemia or excess fat in the blood (hypertriglyceridemia, hypercholesterolaemia, etc.).
Excess
Chromium in food is not toxic, so there is no maximum recommended dose.
On the other hand, industrial chromium can be carcinogenic, so it is recommended not to exceed a dose of 120µg per day.
Interactions of chromium with other nutrients
There are very few studies on the interaction of chromium with other active ingredients.
It appears that chromium picolinate may interact slightly with certain substances such as iron or calcium carbonate.
If you are taking any medication, check with your doctor before taking chromium picolinate.
Chromium picolinate has a positive effect on blood sugar levels, but it is not a substitute for diabetes treatment prescribed by a doctor.
Chemical properties of chromium
The symbol for chromium is Cr and its atomic number is 24.
In its natural state it is a solid metal.
Its atomic weight is 51.9 and its specific gravity is 7.15.
There are two types of chromium.
Chromium picolinate is a complex of picolinic acid and chromium and is used in its trivalent form.
The hexavalent form of chromium (with 6 bonds) is toxic and should never be consumed.
Use of chromium as a dietary supplement
In which cases can it be an effective medicine?
There are now chromium capsules and, more specifically, chromium picolinate.
Chromium picolinate is the trivalent form of chromium, which is the healthier form.
Chromium picolinate in supplement form appears to have many benefits in regulating blood sugar, cholesterol and weight control.
More and more studies are also showing its positive effect on cellular ageing, prevention of cardiovascular disease and increased physical and athletic performance.
Whatever your problem and before considering chromium supplementation, it is recommended that you consult your doctor and naturopath.
How to take a chromium regimen?
Depending on the context and the supplements used, the doses of chromium picolinate provided by dietary supplements can range from 25 to 200 micrograms per day.
For best results, a chromium regimen should be taken at the change of seasons and last between 3 and 6 weeks.
Food sources
The top 20 foods richest in chromium are:
- Yeast
- Veal liver
- Egg yolk
- Poultry liver
- Black pepper
- Oatmeal
- Broccoli flower
- Gruyère cheese
- Green beans
- Mushroom
- Asparagus
- Prune
- Walnuts
- Wheat germ
- Wholegrain
- Dark chocolate
- Watercress
- Potato
- Wine & Beer
- Thyme