Introduction

Chromium is a trace mineral that works with insulin to help regulate and maintain normal amounts glucose in the blood. It also plays a role in carbohydrate, fat, and protein metabolism. Chromium can be found naturally in foods and also comes in a variety of supplemental forms.

Background

Chromium is an essential trace mineral, and there are two forms:

  • Trivalent chromium, which is safe for humans; and
  • Hexavalent chromium, which is a toxin.
Chromium

Trivalent chromium is found in foods and supplements and might help keep blood sugar levels normal by improving the way the body uses insulin.

People use chromium for chromium deficiency and is also for:

  • Diabetes;
  • High cholesterol;
  • Athletic performance;
  • Bipolar disorder; and
  • Many other purposes ... but there is no good scientific evidence to support most of these uses.

This topic only covers trivalent chromium, not hexavalent chromium.

Major Food Sources of Chromium

Many foods contain a small amount of chromium. In general, whole grain breads and cereals and meats are all good sources. The content of chromium in many foods can be affected by how food is gown and processed. Common foods that contain chromium (not an exhaustive list):

  • Broccoli.
  • Grape juice.
  • English muffin.
  • Potatoes.
  • Garlic.
  • Basil.
  • Orange juice.
  • Turkey breast.
  • Whole wheat bread.
  • Unpeeled apple.
  • Bananas.
  • Green beans.

What are Its Uses and Effectiveness?

  • Likely Effective for:
    • Chromium deficiency.
      • Taking chromium by mouth is effective for preventing chromium deficiency.
  • Possibly Effective for:
    • Diabetes.
      • Taking chromium by mouth might improve blood sugar control in some people with type 2 diabetes.
      • Higher chromium doses seem to work better than lower doses.
      • It is not clear if it helps prevent diabetes.
  • Possibly Ineffective for:
    • Prediabetes.
      • Taking chromium by mouth does not help control blood sugar levels in people with prediabetes.
    • Schizophrenia.
      • Taking chromium by mouth does not affect weight or mental health in people with schizophrenia.

There is interest in using chromium for a number of other purposes, but there is not enough reliable information to say whether it might be helpful.

What are the Side Effects?

It is difficult to consume toxic amounts of chromium from dietary sources alone. However, harmful levels of the mineral can potentially be ingested in the form of supplements. Early research suggested that daily dosages of 50-200 mcg were believed to be safe.

When taken by Mouth

  • Chromium is likely safe when used short-term.
  • Up to 1000 mcg of chromium daily has been used safely for up to 6 months.
  • When taken for longer periods of time, chromium is possibly safe.
  • Chromium has been used safely in doses of 200-1000 mcg daily for up to 2 years.

Some people experience side effects such as stomach upset, headaches, insomnia, and mood changes. High doses have been linked to more serious side effects including liver or kidney damage.

The most commonly reported side effects with chromium supplementation include:

  • Initial insomnia;
  • Increased and vivid dreams;
  • Tremor;
  • Mild psychomotor activation;
  • Stomach discomfort;
  • Nausea; and
  • Vomiting.

Are There Any Special Precautions or Warnings To Be Aware Of?

  • Pregnancy:
    • Chromium is likely safe when taken by mouth in amounts that do not exceed adequate intake (AI) levels.
    • The AI for those 14-18 years old is 28 mcg daily.
    • For those 19-50 years old, it is 30 mcg daily.
    • Chromium is possibly safe to use in amounts higher than the AI levels while pregnant.
    • But do not take chromium supplements during pregnancy unless advised to do so by a healthcare provider.
  • Breast-feeding:
    • Chromium is likely safe when taken by mouth in amounts that do not exceed AI levels.
    • The AI for those 14-18 years old is 44 mcg daily.
    • For those 19-50 years old, it is 45 mcg daily.
    • There is not enough reliable information to know if taking higher amounts of chromium is safe when breast-feeding.
    • Stay on the safe side and stick with amounts below the AI.
  • Children:
    • Chromium is likely safe when taken by mouth in amounts that do not exceed AI levels.
    • For those 0-6 months old, it is 0.2 mcg; for those 7-12 months old, it is 5.5 mcg; for those 1-3 years old, it is 11 mcg; for those 4-8 years old, it is 15 mcg.
    • For males 9-13 years old, it is 25 mcg; for males 14-18 years old, it is 35 mcg.
    • For females 9-13 years old, it is 21 mcg; for females 14-18 years old, it is 24 mcg.
    • Taking chromium in amounts above the AI level is possibly safe for most children.
  • Behavioural or psychiatric conditions such as depression, anxiety, or schizophrenia:
    • Chromium might affect brain chemistry and might make behavioural or psychiatric conditions worse.
    • Given the risk of "cycling," caution should be used in people who have (or may develop) bipolar disorder.
    • Chromium picolinate appears to alter levels of neurotransmitters when taken in high doses - a possible concern for people with depression, bipolar disorder, or schizophrenia.
  • Chromate/leather contact allergy:
    • Chromium supplements can cause allergic reactions in people with chromate or leather contact allergy.
    • Symptoms include redness, swelling, and scaling of the skin.
  • Kidney disease:
    • Chromium supplements might cause kidney damage.
    • Do not take chromium supplements if you have kidney disease.
  • Liver disease:
    • Chromium supplements might cause liver damage.
    • Do not take chromium supplements if you have liver disease.

A daily intake of over 1,200 micrograms has been reported to cause kidney, liver, and bone marrow damage in one person. In another case report, a person taking daily dose of 600 mcg over a 6-week period was enough to cause damage. You should talk to a medical professional before taking more than 200 mcg.

What about Interactions?

Moderate Interaction

Be cautious with this combination

  • Insulin interacts with Chromium:
    • Chromium might increase how well insulin works.
    • Taking chromium along with insulin might cause your blood sugar to drop too low.
    • Monitor your blood sugar closely.
    • The dose of your insulin might need to be changed.
  • Levothyroxine (Synthroid, others) interacts with Chromium:
    • Taking chromium with levothyroxine might decrease how much levothyroxine the body absorbs.
    • This might make levothyroxine less effective.
    • To help avoid this interaction, levothyroxine should be taken 30 minutes before or 3-4 hours after taking chromium.
  • Medications for diabetes (Anti-diabetes drugs) interacts with Chromium:
    • Chromium might lower blood sugar levels.
    • Taking chromium along with diabetes medications might cause blood sugar to drop too low.
    • Monitor your blood sugar closely.

Minor Interaction

Be watchful with this combination

  • NSAIDs (Nonsteroidal anti-inflammatory drugs) interacts with Chromium:
    • NSAIDs might increase chromium levels in the body and increase the risk of adverse effects.
    • Avoid taking chromium supplements and NSAIDs at the same time.
  • Aspirin interacts with Chromium:
    • Aspirin might increase how much chromium the body absorbs.
    • Taking aspirin with chromium might increase the effects and side effects of chromium.

What about Dosage?

  • Chromium is an essential trace mineral.
  • It is recommended that males 19-50 years old consume 35 mcg daily, and those 51 years and older consume 30 mcg daily.
  • For females, it is recommended that those 19-50 years old consume 25 mcg daily, and those 51 years and older consume 20 mcg daily.
  • Recommended amounts for children depend on age.
  • Speak with a healthcare provider to find out what dose might be best for a specific condition.