Chromium sources3/2/2023 ![]() ![]() On the average, adults in the United States take in an estimated 60-80 micrograms of Cr(III) per day in food. The National Academy of Sciences has established a safe and adequate daily intake for Cr(III) in adults of 50-200 micrograms per day. Other significant sources of Cr(III) are mineral supplements, brewer’s yeast, and beer. Cr(III) deficiency has been associated withĬr(III) is found in most fresh foods and drinking water. It is required to potentiate insulin and for normal glucose metabolism. In any case, speaking with a doctor is necessary in order to ensure taking chromium is the right choice and determine the most appropriate dose.Cr(III) is an essential dietary nutrient. Some studies suggest that the use of chromium may reduce levels of LDL cholesterol, the cholesterol considered "bad", and increase those of HDL cholesterol, rather considered the "good" cholesterol. However, from the data available up to date, evidence has not been sufficient enough to recommend taking chromium in order to counter the effects of hypercholesterolemia, which is an excess of cholesterol in the bloodstream. Is it true that chromium can help prevent high cholesterol? However, it is known that very high doses of this mineral can reduce the effect of insulin at controlling blood sugar levels within the body, thus resulting in symptoms such as stomach irritation and liver problems. For this reason, a maximum tolerable dose of chromium has not yet been established. Only in a few cases has excessive chromium intake been associated with adverse side effects. What are the consequences of excessive chromium intake? Low levels of chromium can lead to increase in blood sugar levels, cholesterol levels and increase in the risk of developing certain conditions such as diabetes and heart disease. ![]() Suspected deficiencies of chromium have been associated with symptoms similar to those of type 2 diabetes, particularly in reduced glucose intolerance and increased insulin requirements.Individuals who are most likely o be deficient in chromium include: elderly individuals, individuals who eat lots of sugary foods, individuals who overexert themselves during physical exercise, and women who are pregnant. What are the consequences of chromium deficiency? On average, an adult should take about 30 milligrams of chromium per day. 0.2 micrograms per day are recommended for children up to 6 months old and 45 micrograms per day is recommended for women who are pregnant. However, The Food and Nutrition Board of the Institute of Medicine and the US have established an "adequate intake" based on the content of chromium in a healthy diet. Its values depend on an indivudal’s age, sex and certain factors such as pregnancy or breastfeeding. What is the recommended daily requirement of chromium?Ĭurrent knowledge is insufficient to establish a daily requirement of chromium. Which foods are rich in chromium?Ĭhromium is present in many foods, but often found only in small traces. Good sources of chromium are meat, whole grains, spices, cheeses, certain fruits (such as apples, bananas and oranges) and certain vegetables (such as broccoli and snow peas). Foods rich in simple sugars, however, contain lesser amounts of chromium. Without the proper use of insulin, glucose or sugar begins to build up in the bloodstream. Indivudals who do not get enough insulin, such as diabetics, may be in need of chromium supplements to help lower blood sugar levels. There are several forms of chromium, one in particular is known as biologically active trivalent chromium.Ĭhromium potentiates the activity of insulin and appears to be directly involved in the metabolism of carbohydrates, proteins, and fats. Insulin is a hormone that the body uses to change sugar and other food into energy needed for everyday activities. Chromium is a mineral needed by the body in small amounts. It is essential in the function of insulin regulation to help control blood sugar levels. ![]()
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