Chromium: Can It Help You Manage Type 2 Diabetes?
You might not have heard of chromium.
There are two primary forms of chromium. The first, trivalent chromium, is found in food and is biologically active. The second, hexavalent chromium, is toxic and found in industrial pollution.
Chromium and type 2 diabetes
Trivalent chromium is an essential trace element in your body. It may have a positive effect on managing blood glucose levels. According to the NIH, chromium enhances the action of insulin. It might improve blood glucose levels by improving the way the body uses insulin in people with type 2 diabetes.
Chromium also appears to be involved in metabolizing carbohydrates, fat, and protein. WebMD reports that chromium might also decrease weight gain and fat accumulation in people with type 2 diabetes who are taking sulfonylureas like glipizide or chlorpropamide.
Why don't we hear more about chromium?
Because even though it’s an essential trace element, as a nutritional supplement the only thing the FDA has said about it is that chromium picolinate is a “safe nutritional supplement that may reduce the risk of insulin resistance and possibly type 2 diabetes.” Chromium picolinate is a chemical compound that contains trivalent chromium. A review of studies on the effects of chromium proved inconclusive.
Chromium basics
A few key facts about chromium:
Adequate daily intake levels are easy to reach
The National Academy of Science identifies the adequate daily intake of chromium for healthy adults to be between 20 mcg and 35 mcg. These levels are easily reached with a healthy diet.
There are foods rich in chromium
Chromium can be found in meat, whole-grains, fruits, and vegetables. Foods high in simple sugars, like sucrose and fructose, tend to be low in chromium. Foods considered good sources of chromium include broccoli, whole wheat bread, beef, turkey breast, apples, and bananas.
Low chromium levels are rare
Low chromium levels are rare in places where nutritious food is easily available. However, a diet high in simple sugars, infection, and stress can lower chromium levels in the body.
Dosing chromium supplements
Supplements are likely safe in the short term. Chromium is likely safe for most healthy adults when up to 1000 mcg is taken daily for up to six months. For pregnant or breast-feeding women and children the likely safe dose is considerably lower (<30 mcg, <45 mcg, and <24 mcg respectively and depending on age). Chromium’s potential side effectsSide effects have been reported with chromium. They include skin irritation, headaches, dizziness, nausea, mood changes, and impaired thinking, judgment and/or coordination when taken at doses considered safe. More serious side effects have been linked to taking high doses of chromium. These include blood disorders, liver damage, and kidney damage.Caution for people with diabetesMonitor blood glucose levels closely, especially when taking chromium along with medications that lower blood glucose levels like insulin. There is a danger that blood glucose levels will go too low.As with any change in your medical care, be sure to talk with your doctor before adding chromium supplements to your daily routine to make sure it’s right for you.
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