Chromium enhances the function of insulin and helps maintain healthy glucose levels in the blood. It is needed to free energy from glucose. It also appears to be involved in lipid, amino acid, and carbohydrate metabolism, but more research is needed. It is found in small amounts in many foods, including nuts, fruits, vegetables, eggs, seafood, whole grains, meats.
Quick Facts
-Enhances function of insulin
-Helps maintain healthy glucose levels in the blood
-Needed to free energy from glucose
-Appears to be involved in lipid, amino acid, and carbohydrate metabolism, but more research is needed [82][83]
RDI
Males 19 – 30 yrs: 35 μg
Females 19 – 30 yrs: 25 μg
[128]
Deficiency
-Research is limited, some uncommon medical cases have occurred, but more research is needed to determine chromium’s deficiency levels in the body and symptoms
Toxicity
-No upper limit has been set yet due to lack of research, UP to 120 μg is recommended in supplements. There may be negative impacts of taking supplemental chromium. Use caution.
-There is little evidence that chromium III (Cr 3+ / regular chromium) causes toxicity because it is poorly absorbed and rapidly excreted through urine [208]
Sources
Found in small amounts in many foods, including nuts, fruits, vegetables, eggs, seafood, whole grains, meats [83]
