Chromium is a trace mineral found in many foods, according to nutrition experts, and is essential for maintaining healthy skin, hair, and nails. Broccoli is one of the most common sources of chromium.
Chromium supplements are well-researched as a weight loss aid for those with diabetes and who are overweight. Alternative health practitioners sometimes use chromium as a treatment for a variety of conditions, including brain disorders and heart problems.
Whenever you are unsure about which chromium supplement will be best for you, let us know. With our shopping guide, you’ll be able to learn what’s recommended and what it’s used for.
There are several forms of chromium. Some, but not all, can be eaten.
Food contains chromium 3+ (trivalent chromium), a form of chromium that’s considered safe. Chromium is a trace element in soils and rocks and is present in many agricultural crops. Food sources like brewer’s yeast, some meats, potato, and vegetable products, as well as whole grains like wheat, contain it naturally. There is chromium in tap water as well.
The toxic metal chromium 6+ is used in industrial applications.
Chromite picolinate is obtained by combining chromite and picolinic acid. Unlike trivalent chromium, it is better absorbed in the intestines. There are a few forms of chromium used commonly, including picolinate, polynicotinate and chelated forms.
Supplements containing chromium are available as capsules and tablets. Chromium can also be found in multivitamins, the standard dose of which is 200 micrograms.
How Much Chromium Do I Need To Consume?
In the United States, daily food consumption provides 23 to 29 micrograms (mcg) of chromium to the body. The daily intake of calcium for an adult male in the United States is between 39 and 54 micrograms. The recommended dose for adult women is 25 mg per day. A daily dose of 35 mcg should be taken by males in that age group.
The recommended daily allowance for chromium is never exceeded by chromium supplements. The capsules are expected to range between 200 and 1,000 mcg. Chromium deficiency in the elderly and those with diabetes is more prevalent than in others.
Symptoms of chromium deficiency include the following.
- Poor glucose control
- Poor skin health
- Weight gain and changes in appetite
- Weakening of bones and bone loss
- Memory and concentration problems
- Anxiety and mood changes
- Wounds take longer to heal than normal
- Deteriorating vision
Health Benefits Of Chromium
Most adults do not need to add chromium supplements to their diet since they get enough from food. However, supplementing may benefit some populations. However, you may receive several health benefits from chromium when added to your diet.
Improved blood sugar levels
Studies have found that diabetics may benefit from receiving chromium supplements (200 mcg). Also, it has been found to lower insulin and increase the body’s responsiveness to insulin.
Reduced cravings and hunger
One study of overweight but otherwise healthy women found that chromium supplementation (1,000 mcg) helped them lose weight. Researchers found that taking 600-1,000 micrograms of chromium daily reduced binge eating in another study.
Prevents cognitive decline
It is thought that chrome may have beneficial effects on brain function, as it increases insulin sensitivity. Maintaining your hypothalamus‘ youthfulness and cognitive function might be possible with chromium supplementation, especially when you age.
Enhances energy and metabolism
When you exercise, you need trace minerals like magnesium, calcium, and chromium. In active people, these micronutrients maintain healthy metabolisms.
Methods for preventing bone loss
The mineral chromium slows calcium loss and prevents bone loss. It also lowers blood cholesterol, improves acne and other symptoms of electrolyte imbalance, supports the healing of glaucoma, and enhances recovery after a heart attack.
Features of Chromium Supplement
Niacin-bound chromium may have a better bioavailability (overall absorbed difficulty). As vitamin B3, niacin takes the form of niacin.
In addition to improving insulin sensitivity, cinnamon can also aid in improving the absorption of chromium supplements.
Gluten-free, dairy-free, and wheat-free supplements make excellent choices for people who are concerned about their health and don’t eat wheat, gluten, dairy, or GMOs. Gelatine is used in animal-based capsules but isn’t used in plant-based capsules.
The popular weight loss supplement Carbofix also contains 200mcg chromium in its formula.
Carbofix supplements are made from natural and vegetarian-friendly ingredients. According to Carbofix’s official website, the product is manufactured in a GMP (Good Manufacturing Practice) certified facility under the most sterile and precise conditions.
Moreover, the Carbofix supplements can be returned within 60 days for a full refund. You might read some Carbofix reviews if you’re interested in the product.
Pricing for chrome supplements
There are a variety of chromium capsules available. You can select from six different bottle sizes: 60, 90, 120, 180, and 250 pieces.
There are low prices of $9 for 250 pieces and high prices of $13 for 120 to 180 pieces, at the low end.
Price ranges between $14 and $20 for supplements that contain chromium. There are usually fewer pills in cheaper brands – usually 60 or 90 – with better formulations.
If you want chrome that is of the purest grade, expect to pay upwards of $20. These formulas usually do not contain additives or fillers, however, there are some less expensive options that make similar claims.
Tips for consuming chrome supplements
People with allergies or sensitivities should take a hypoallergenic chromium supplement.
Whether you suffer from diabetes or PCOS, consult with your doctor before taking chromium.
Chromium supplements can usually be taken with or without food. If you have a stomach upset from taking supplements, take them with a meal.
Chromate supplements should not be taken by pregnant or breastfeeding women.
To reduce the risk of side effects, chrome supplements should be taken slowly. Start with less than the recommended dose and gradually increase over days or weeks.
Frequently Asked Questions About Chromium Supplements
Can I get chromium from food?
Among the foods that contain chromium are green beans, broccoli, potatoes, grapes, apple juice, and bananas. Furthermore, you can get chromium from whole grains, dairy products, meat, and poultry.
What are the risks associated with excessive chromium consumption?
It is possible that chromium supplements may lead to headaches, irregular heartbeats, and sleep or mood problems. It may also have negative effects on the liver or kidneys. The use of chromium supplements can negatively interact with certain medications, such as thyroid medication, painkillers, insulin, and antacids.
Take a look at these popular supplement brands for full-body wellness and weight loss:
- Resurge: According to the official website, Resurge’s formula is designed to help users recover from shallow sleep syndrome and improve the process of metabolic regeneration that occurs during sleep.
- BioFit: This supplement contains probiotics selected for their ability to support digestion and bowel movement.
- Okinawa Flat Belly Tonic: This supplement supports a flat stomach and weight loss by optimizing metabolism and digestion.
- Java Burn: A single-serve pack of Java Burn, according to its creator John Barban, can improve your energy levels and help you burn fat.