Chromium is a trace mineral that regulates blood sugar levels. It is an active component in increasing the efficiency of the hormone insulin which functions as a transporter of glucose into the cells for its conversion into useable energy. (Insulin also has many other roles which I describe in detail in my book) Chromium works with insulin to make sure that normal sugar metabolism occurs. Chromium also plays a vital role in the metabolism of fat and proteins since insulin is also involved in these body metabolisms. In the metabolism of cholesterol, sufficient chromium in the body helps in maintaining healthy cholesterol levels resulting in lower risks of heart problems and diabetes.

Chromium deficiency is very common due to food processing methods that results in the loss of chromium from foods. Deficiency usually affects people who are heavily dependent on consuming refined foods that have zero to low levels of chromium due to the food processing. Additionally, diets that are high on simple sugars lower the body’s supply of chromium and alcoholism can increase the risk for chromium deficiency. Deficiency of chromium usually results in abnormal insulin activity leading to symptoms such as high cholesterol levels, weakness, glucose intolerance, frequent urination, hunger and thirst, and elevated blood glucose levels. These symptoms can increase vulnerability to diabetes and heart diseases.

The average daily requirement for chromium is between 50-200 micrograms per day. Excellent food sources of chromium are liver, nuts, meats, cheeses, vegetable oils, vegetables such as spinach, egg yolk, spices such as black pepper and thyme, oysters, poultry, beef and milk.

The risk for chromium toxicity is very rare as excessive intake of chromium from natural sources is not linked to any harmful conditions. However, supplemental chromium is believed to cause irregular heartbeat and skin-related symptoms such as skin eruptions.

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