Chromium plays an important role in regulating blood glucose levels. It is necessary for the proper functioning of the body. A chromium deficiency can therefore promote the appearance of various metabolic disorders.
What is chromium?
Chromium is a essential trace element necessary for the normal metabolism of carbohydrates, proteins and fats. As a reminder, trace elements are mineral elements essential for many reactions in the body, but present in very small quantities. Combined with other substances, chromium forms an organic compound called “glucose tolerance factor“. “It is therefore essential for insulin activityspecifies Maeva Mène, naturopath. Indeed, he increases insulin affinity with its receptor as well as the number of insulin receptors“. Among sportsmen, he has the reputation of promote muscle mass gain.
What are the health benefits of chromium?
Apart from its role in sugar metabolism, chromium is involved at many levels:
► Blood sugar regulation. Chromium lowers blood sugar and fats. “In this sense, it prevents the risk of triggering type 2 diabetes: a study of 62,000 people showed that chromium supplementation decreases disease expression by 27%“, assures the naturopath. Chrome also promotes blood sugar control in patients with type 2 diabetes.
► Weight regulation. In a healthy person with no blood sugar imbalance, chromium is of little interest. “On the other hand, in overweight people, chromium reduces hunger and, above all, irrepressible food cravings! It is for this reason that chromium is also a major ally in people who suffer from bulimia, by alleviating the feeling of depression linked to the fact of restraining oneself. Even if it is not the only element to take into account in an accompaniment aimed at regaining its weight of form, it is nonetheless a good ally!“.
► Eye health. “Chromium plays a role in prevent the formation and progression of glaucoma at an open angle, often observed in association with other symptoms: arterial hypertension, insulin resistance or diabetes, overweight, cholesterol…”
► Cardiovascular health. “The addition of chromium leads to a decrease in LDL, also called “bad cholesterol” and an improvement in lipid balance“.
► Antioxidant protection. Chromium supplementation will promote antioxidant defense by increasing levels of glutathione, superoxide dismutase and other antioxidants essential for the proper functioning of the body. “This also means that chromium protects against oxidative damage linked to hyperglycemia (in the context of diabetes or excessive consumption of sugary products) as well as the oxidation of LDL cholesterol, which is involved in cardiovascular disease.“.
There are blood tests which make it possible to evaluate the profile of trace elements, of which chromium is a part. “This analysis can be performed by laboratories specializing in micronutrition or reimbursed under medical prescription, explains the therapist. Chromium can also be measured using devices such as the So Check (formerly Oligoscan), although the use of this tool is discussed”.
What are the daily chromium requirements?
“The usual recommended dose for supplementation is 200 μg to 400 μg per day, responds our interlocutor. But the needs vary by gender and ageHere is a summary of adequate chromium intake, in micrograms per day:
| Children from 1 to 3 years old | 11 μg |
| Children from 4 to 8 years old | 15 μg |
Girls from 9 to 13 years old | 21 μg |
Boys from 9 to 13 years old | 25 μg |
| Teenagers aged 14 to 18 | 24 μg |
Teenagers 14 to 18 years old | 35 μg |
| Adult women under 50 | 25 μg |
| Adult men under 50 | 35 μg |
| Adult women over 50 | 20 μg |
| Adult men over 50 | 30 μg |
Pregnant women | 30 μg |
| Breastfeeding women | 45 μg |
In which foods is chromium found?
Chromium is found in small proportions in almost all foods. “Animal livers, eggs, beef, high-bran grain products and whole grains, nuts, green beans, and broccoli are a little richer“. It is also found in certain food supplements, in units or in complexes.
What are the risks of a chromium deficiency?
Chromium is one of the essential trace elements at risk of deficiency demonstrated in humans: with iron, iodine, zinc, selenium, molybdenum, and fluorine. Nevertheless, it is accepted that:
► Chromium levels are lower in diabetics with complications compared to diabetics without complications and that it is lower in a diabetic person than in someone who does not suffer from this pathology;
► The chromium rate decreases with age ;
► A chromium deficiency is manifested by a increased blood sugar (hyperglycemia) and insulin, triglycerides (hyperlipidemia) and cholesterol (hypercholesterolemia)
► There is a relationship between a low type 2 chromium level and diabetes or cardiovascular disease.
When to do a chrome cure?
“If you recognize yourself in the descriptions given above, you can carry out a chromium cure at 200 μg per day for 3 monthsto be renewed if necessary, advises Maeva Mene. Seek advice from a competent naturopath and, if you are on medication, talk to your doctor.”
What are the risks of too much chromium?
“There is little risk of an excess of chromium, ensures the naturopath : in the event of very high consumption (more than 1200 μg per day), chromium can generate digestive or kidney problems or anemia“. Pregnant and breastfeeding women are not recommended to exceed the intake of 200 μg of chromium per day.”Any diabetic person wishing to carry out a chromium cure must do so under medical supervision.
Thanks to Maeva Mène, OMNES-certified naturopath-Iridologist and trainer, member of the Medoucine network.