VITAMINS, HERBAL & ANTI-AGING

Chromium

:: Increases insulin sensitivity
:: Increases lean body mass
:: Reduces cholesterol
:: Lowers blood sugar
:: Assists in controlling appetite and sweet cravings

The mineral chromium is involved in the metabolism of glucose, to produce energy. Because chromium maintains stable blood sugar levels through improved insulin efficiency, it is useful for diabetics and people with hypoglycemia. Refined foods and junk foods are deficient in the mineral chromium, making it a vital nutrient in modern times.

Chromium is an essential trace mineral that aids in glucose metabolism, regulation of insulin levels, and maintenance of healthy blood levels of cholesterol and other lipids. Chromium forms part of a compound in the body known as glucose tolerance factor (GTF), which is involved in regulating the actions of insulin in maintaining blood sugar levels and, possibly, in helping to control appetite. Food sources include brewer’s yeast, whole grain cereals, broccoli, prunes, mushrooms and beer. The most widely available supplements are chromium salts such as chromium polynicotinate, chromium picolinate and chromium chloride - which help increase the absorption and availability compared to isolated chromium.

Chromium deficiency is known to lead to glucose intolerance and insulin resistance - symptoms commonly encountered in people with diabetes. Since chromium helps regulate the actions of insulin (as a constituent of glucose tolerance factor), chromium supplements may help support the many functions of insulin in the body, such as maintaining blood sugar and cholesterol levels and controlling appetite (particularly sweet cravings). Chromium is notorious for its poor absorption by the body, so many supplements are typically combined with another, more efficiently absorbed compound such as a vitamin (like niacin in polynicotinate versions) or an amino acid derivative (like picolinic acid, a derivative of tryptophan, in picolinate versions). Chromium supplementation rapidly gained popularity the mid 1980s when studies suggested chromium supplements (200mcg per day) were associated with anabolic effects (increased muscle mass and reduced body fat). Subsequent studies have been equivocal on the effect of chromium on muscle and fat mass - with nearly a 50/50 split between studies showing a beneficial effect of the supplements with those showing no effect. Some of the "positive" studies have been criticized for using inaccurate or imprecise measures of body composition to arrive at their conclusions that chromium is beneficial for weight loss. What we DO know about chromium is that deficiency results in insulin resistance that can be easily corrected by supplements.

The urinary excretion of chromium is known to increase in people who exercise, suggesting that active people and athletes may have higher dietary requirements for chromium. In diabetic and overweight individuals, chromium supplements have been shown to reduce triglyceride levels by almost 20%, improve glucose tolerance and normalize insulin levels. Supplements of 400 mcg have helped overweight women lose about 50% more fat in 3 months compared to a placebo group. Although the vast majority of studies of chromium supplementation reveal no side effects except mild gastrointestinal upset, they tend to be of short duration (a few weeks to a few months). Recent anecdotal reports, however, have suggested certain adverse side effects may result from the use of a particular form of ’ chromium known as chromium picolinate. There have been a few case reports of adverse effects following high dose chromium supplementation.

The most widely available supplements are chromium salts such as chromium polynicotinate, chromium picolinate and various chromium/amino acid chelates - which help increase the absorption and availability compared to isolated chromium salts such as chromium chloride (which has an extremely low gastrointestinal absorption rate). No Recommended Dietary Allowance (RDA) has been established for chromium, but the ESADDI (estimated safe and adequate daily dietary intake) is 50-200 mcg. Natural forms of supplemental chromium, such as chromium-rich yeast, may be absorbed somewhat more efficiently than inorganic forms of chromium, such as chloride, found in some supplements. One ounce of brewer’s yeast provides approximately 100-200 mcg of chromium.