Chromium
Function
Enhances the action of insulin on glucose uptake by cells which regulates the metabolism carbohydrates, reduces fat, increases energy, builds muscle and prevents hardening and thickening of arteries and thrombosis
Deficiency
About 25 % of the U.S. population has a chromium deficiency because of the loss of this mineral from refined food, especially sugar and flour. Deficiencies are more common in both the elderly and the young, especially teenagers on poor diets. It may cause glucose intolerance of the elderly, problems in blood sugar metabolism, anxiety, fatigue, atherosclerosis and cardiovascular disease.
Food sources
Egg yolk, liver, beef, cheese, chicken, clams, whole meal products, whole grains, cheese, nuts, mushrooms, black pepper, beets, molasses, brewer’s yeast, vegetable oils
Examples of therapeutic usage (not always proven effective or safe)
Diabetes symptoms
Toxic dose – symptoms
Because of the low absorption and high excretion rates of chromium, toxicity is not common but high doses can cause allergy, kidney- and liver damage.
AIs (Adequate Intakes)
| Infants 0-6 months 7-12 months |
Micrograms per Day 0.2 5.5 |
| Children 1-3 years 4-8 years |
- 11 15 |
| Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 25 35 35 35 30 30 |
| Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 21 24 25 25 20 20 |
| regnancy < 19 years 19-30 years 31-50 years |
- 29 30 30 |
| Lactation < 19 years 19-30 years 31-50 years |
- 44 45 45 |
Source: USDA Dietary Reference Intakes