Chromium is one of those essential trace elements that our body only needs in small amounts, but which it cannot do without. Chromium plays a particularly important role in connection with sugar metabolism and insulin balance. We will tell you everything you need to know about the effects of chromium, signs of deficiency, actual requirements and whether dietary supplements can be a useful addition.
Chromium is a trace element that is primarily known for its role in regulating blood sugar levels. It supports the action of insulin, the hormone that transports sugar from the blood into the cells. Without sufficient chromium, this process can be disrupted, which can throw sugar metabolism out of balance in the long term.
There are various chromium compounds: trivalent chromium (chromium III), such as chromium chloride, is an inorganic compound that occurs naturally and is found in many foods. Chromium can also be easily absorbed as an organic compound in the form of chromium picolinate.
Chromium is found in many natural foods – depending on the chromium content in the soil, the amount of chromium we can obtain from these foods varies. Good sources are:
Industrial processing steps can have an adverse effect on the chromium content. For example, up to 90% of the chromium contained in grain is lost during processing into highly purified starch products.
Chromium has a variety of effects in the body, primarily playing a role in glucose and fat metabolism:
Chromium deficiency is rare in Western countries, but certain factors can promote it or increase the need for chromium, e.g.:
Particularly in people with impaired glucose metabolism, a link between low chromium levels and an imbalance in insulin action has been observed.
Possible symptoms of chromium deficiency:
Chromium therefore also has an indirect effect on the health of our mental well-being. This trace element can help to stabilise our mood.
The ideal daily intake of chromium has not been precisely determined, as it is a trace element whose requirements can vary greatly from person to person. The recommended intake for adults is around 30 to 100 µg per day. In cases of increased requirements – e.g. due to physical exertion, stress or an unbalanced diet – a higher intake may be advisable, which can be achieved, for example, through conscious supplementation.
If you want to optimise your chromium intake, you can take high-quality dietary supplements. Both organic chromium picolinate and inorganic trivalent chromium (chromium chloride) are commonly used compounds in supplements.
At Biogena, we rely on pure chromium of certified quality – without unnecessary additives. This makes it easy to integrate a targeted supply into your everyday life – especially if you have increased needs, cravings or want to support your metabolism.
Chromium is an underrated trace element that plays a crucial role in sugar metabolism. Whether through diet or targeted supplementation, those who pay attention to their chromium balance can reap noticeable benefits.
A chromium deficiency can manifest itself in cravings for sweets, concentration problems, lack of energy, mood swings and unstable blood sugar levels.
Chromium supplementation is advisable in cases of increased demand, such as high sugar consumption, stress, intensive exercise or to support blood sugar management – especially in people with insulin resistance or metabolic syndrome.
Yes, chromium supplements from reputable manufacturers are safe and well tolerated when taken in the recommended dosage. It is important to choose high-quality, tested products. If you are unsure, it is advisable to consult a medical professional.
Chromium primarily supports normal sugar metabolism and helps to keep blood sugar levels stable. It improves the effect of insulin and can therefore reduce cravings, promote energy utilisation and have a positive effect on fat metabolism.
The absorption of chromium can be supported by vitamin C and niacin, for example.
Sources:
Gupta, U. C., Gupta S. C. 2014. Sources and Deficiency Diseases of Mineral Nutrients in Human Health and Nutrition: A Review. Pedosphere. 24(1):13-38.
Lewicki, S. et al. 2014. The role of Chromium III in the organism and its possible use in diabetes and obesity treatment. Annals of Agricultural and Environmental Medicine. 21(2):331-335. https://pubmed.ncbi.nlm.nih.gov/24959784/
Pattar, G. R. et al. 2006. Chromium picolinate positively influences the glucose transporter system via affecting cholesterol homeostasis in adipocytes cultured under hyperglycemic diabetic conditions. Mutat Res. 610(1-2):93-100. https://pubmed.ncbi.nlm.nih.gov/16870493/
Sadeghi, M. et al. 2015. Transcription analysis of genes involved in lipid metabolism reveals the role of chromium in reducing body fat in animal models. Journal of Trace Elements in Medicine and Biology. 32:45-51. https://pubmed.ncbi.nlm.nih.gov/26302911/
Sahin, N. et al. 2010. Effects of supplemental chromium sources and levels on performance, lipid peroxidation and proinflammatory markers in heatstressed quails. Animal Feed Science and Technology. 159: 143-149.
Sharma, S. et al. 2011. Beneficial effect of chromium supplementation on glucose, HbA1C and lipid variables in individuals with newly onset type- 2 diabetes. Journal of Trace Elements in Medicine and Biology. 25:149-153. https://pubmed.ncbi.nlm.nih.gov/21570271/
Vincent, J.B., Neggers Y. 2013. Chapter 46: Roles of Chromium (III), Vanadium, and Zinc in Sports Nutrition. Nutrition and Enhanced Sports Performance. 447-454.
Yan, X. et al. 2010. Effects of Chromium on Energy Metabolism in Lambs Fed with Different Dietary Protein Levels. Asian-Aust J Anim Sci. 23(2):205-212.
