Chromium is an element found naturally in rocks, soil, and ocean water. Some people also take a specific type of chromium, trivalent chromium, as a supplement. Chromium may affect how your body breaks down carbs, fats, and proteins, especially when it comes to insulin. Insulin is a hormone that changes the food you eat into energy. But taking chromium has risks as well. Its use as a supplement is somewhat controversial.
What Are the Benefits of Chromium?
One of the potential benefits of chromium is better blood sugar control. Some studies show that chromium supplements may help people with type 2 diabetes and insulin resistance, a condition that causes your body to respond poorly to the naturally occurring hormone insulin. There’s evidence that chromium can lower glucose levels and improve insulin sensitivity. But not all studies have shown a benefit. It may be that chromium works better in people who are chromium-deficient, which usually only happens if you don’t get enough nutrients.
Other studies found that chromium may help with polycystic ovary syndrome (PCOS), which is linked to insulin resistance.
Chromium supplements have also been studied for their effects on:
- Cholesterol
- Heart disease risk
- Psychological disorders
- Parkinson's disease
But the study results have been contradictory or unclear.
Some people use chromium supplements to build muscle or trigger weight loss. Although some chromium studies have shown these benefits, others haven't. We need more research to know for sure.
How Much Chromium Should You Take?
Experts don’t know how much chromium people need. So there’s no recommended dietary allowance (RDA) for chromium. But experts have come up with a minimum amount of chromium people should get.
Adequate Intakes (AI) of Chromium | |
| Women, ages 19-50 | 25 micrograms/day |
| Women, ages 51 and older | 20 micrograms/day |
| Men, ages 19-50 | 35 micrograms/day |
| Men, ages 51 and over | 30 micrograms/day |
Many people get more chromium than that. But no one knows exactly how much more is safe. Too much chromium may worsen insulin sensitivity and lead to kidney or liver damage.
The doses used in studies vary. For example, in studies looking at the effects of chromium supplements on people with diabetes, people have taken 200-1,000 micrograms daily, split into smaller doses, two to three times a day.
Foods With Chromium
It’s easy to get enough chromium through a well-balanced diet. Because the mineral comes from soil, it’s in most vegetables, fruits, and whole grains, along with grain- or grass-fed meats.
Processed meats, such as deli ham and bacon, have some chromium, but research shows that eating highly processed meat can raise your chances of chronic diseases.
But keep in mind that the amount of chromium in food can differ greatly depending on where the food was grown or processed. Here are eight foods that offer chromium.
1. Mussels
Shellfish are a great source of chromium. Mussels stand out with 128 micrograms per 3.5-ounce serving, while oysters have 57 micrograms, and brown shrimp offer 26 micrograms.
2. Broccoli
Most vegetables have some chromium, such as green beans with 2.2 micrograms and mashed potatoes with 2.7 micrograms per cup. But a cup of cooked broccoli provides an impressive 22 micrograms.
3. Grape juice
Grapes are naturally rich in chromium, and grape juice offers a concentrated source of the mineral. One cup of grape juice contains about 7.5 micrograms of chromium. Look for 100% grape juice products, as many commercial brands add extra sugars, flavorings, and other ingredients that lower the juice’s nutritional content.
4. Brewer’s yeast
Brewer’s yeast is used to make beer, but it’s also a nutritional supplement often mixed with drinks such as water, juices, and smoothies. It’s rich in many vitamins and minerals, including 3.3 micrograms of chromium per tablespoon. But brewer’s yeast can cause bloating and nausea in some people.
5. Meat
Of all meats, lean beef has the highest amount of chromium, with 2 micrograms per 3-ounce serving. You can also find chromium in turkey and chicken breast. A 3-ounce serving of turkey has 1.7 micrograms, while chicken has 0.5 micrograms.
6. Dried dates
About 100 grams of dried dates contain about 29 micrograms of chromium. That’s more chromium per 100 grams than beef, pork, and brown shrimp.
7. Brazil nuts
Brazil nuts are famous for their rich nutrient content, with just one nut having 1 microgram of chromium. But be careful not to eat too many. Brazil nuts are also packed with selenium, which can be dangerous in high doses. Doctors recommend eating no more than five Brazil nuts per day.
8. Whole wheat
Whole-wheat flour has 21 micrograms of chromium per 100 grams, which adds the mineral to many wheat-based products. A whole-wheat English muffin, for example, has 3.6 micrograms of chromium.
What Are the Risks of Taking Chromium?
There are risks to consider before you add this supplement to your diet.
Does chromium have any side effects?
Chromium seems to have few side effects. But there have been some reports of chromium causing:
- Occasional irregular heartbeats
- Sleep disturbances
- Headaches
- Mood changes
- Allergic reactions
Chromium may increase the risk of kidney or liver damage. If you have kidney or liver disease, don’t take chromium without talking to your doctor first.
Chromium interactions
Since chromium may affect blood sugar levels, anyone taking diabetesmedications (such as insulin) shouldn’t use chromium before talking to their doctor. Chromium may also interact with drugs such as:
- Antacids
- Acid reflux drugs
- Corticosteroids
- Beta-blockers
- Insulin
- Thyroid medicine
- Nonsteroidal anti-inflammatory drug (NSAID) painkillers
These interactions may cause the chromium to be poorly absorbed or boost the effect of the other medicine.
Other chromium risks
If you’re pregnant or breastfeeding, don’t take chromium supplements. Talk to a doctor before giving chromium supplements to children. Some experts say no one should take more than 200 micrograms a day without medical advice. The Institute of Medicine hasn’t set a tolerable upper intake level (UL) because high chromium intake rarely causes serious side effects.
Takeaways
Chromium is an element found naturally in our environment. But some people take it in supplement form, too. Although researchers are studying the potential benefits of chromium, we don’t know enough to know if taking supplemental chromium is helpful. Don’t take any supplements without talking to your doctor first, especially if you have kidney or liver disease or if you take diabetes medication.
Chromium FAQs
Here are some commonly asked questions about chromium.
What is chromium mainly used for?
One type of chromium is used to make stainless steel. It’s also used to strengthen steel. It used to be common to see chromium-plated car parts, such as bumpers, but it’s less common today.
Is it OK to take chromium daily?
It may be OK to take chromium daily, but it depends. Not all supplements are made the same, and the right dosage depends on your body and overall health. We need more research to know how safe and beneficial it may be. There’s no recommended dietary allowance for chromium. Instead, you can follow the adequate intake guidelines.
Is chromium good for skin?
Some studies suggest chromium may be harmful for skin. In one study, exposure to a specific type of chromium (hexavalent chromium) was linked to skin aging. That type is a known carcinogen, something that causes cancer in humans.
But we need more research to know exactly how trivalent chromium affects your skin.
Which fruit is rich in chromium?
Many fruits have chromium. Some of the fruits high in chromium (per 100 grams) include dried dates at 29 micrograms and pears at 27 micrograms.
Other fruits that have some chromium include apples, bananas, and oranges.
