Chromium improves insulin sensitivity and glucose tolerance.
Chromium is an essential element involved in carbohydrate and fat metabolism. It is an essential part of metabolic processes that regulate blood sugar, and helps insulin transport glucose into cells, where it can be used for energy. Chromium’s ability to regulate blood sugar has been recognized since the 1950’s with researchers identifying it as “glucose tolerance factor”.
Low levels of chromium have been linked to diabetes and cardiovascular diseases. “Supplemental Cr is associated with improvements of risk factors associated with maturity-onset diabetes and cardiovascular diseases.” Cultures with naturally high levels of chromium in the diet have lower rates of cardiovascular disease and diabetes.
Modern diets are normally low in chromium. Refined foods are low in chromium and also increase chromium loss from the body. Those with diets high in refined carbs may have up to 300% more chromium loss in their urine. With chromium loss, the potential for insulin resistance is increased. Chromium losses are also increased due to pregnancy, strenuous exercise, infection, old age, physical trauma and other forms of stress.
Organ meats, lean meats, broccoli, oysters, and mushrooms contain good amounts of chromium.
Supplementation of chromium often leads to improvements in glucose tolerance, insulin and insulin binding, and lowers cholesterol and triglyceride levels. Chromium also tends to normalize blood sugar. It lowers blood sugars when they are high, but those with low blood sugar who take chromium see an increase in glucose values and relief from hypoglycemic symptoms.
A 1997 study of those with type 2 diabetes showed that supplementation with chromium picolinate improved fasting serum glucose levels, levels of glucose after a challenge test, fasting serum insulin levels, and HbA1c.
At 4 months, for example, mean fasting serum glucose levels were 7.1 mmol/L (128 mg/dL) in the group receiving 1,000 mcg/day chromium and 8.8 mmol/L (159 mg/dL) in those receiving placebo.
After the 75g glucose challenge test, those taking 1,000mcg of chromium per day were at 10.5 mmol/L at 4 months vs. 12.3 mmol/L for placebo.
HbA1c levels were significantly lower after 4 months in participants receiving 200 mcg/day chromium (mean 7.5%) or 1,000 mcg/day chromium (mean 6.6%) than in those receiving placebo (mean 8.5%).
By improving blood sugar and insulin levels, chromium may also play a beneficial role in those with PCOS.
The need for chromium increases with exercise. So, athletes and those wanting to lose weight and improve body composition, may need to supplement with chromium. Athletes excrete between 2 and 6 times the normal amount of chromium in their urine on hard training days. The problem is worsened by consuming high carb foods and drinks in the peri workout period.
By improving insulin sensitivity, you increase your body’s ability to burn body fat as a fuel source, and decrease body fat production. Chromium also helps the conversion of T4 to T3 (thyroid hormone) which can help regulate metabolism. Some studies suggest that chromium may help control appetite and reduce the desire to snack, which may contribute to the weight loss process.
By aiding insulin in the body, chromium helps to prevent the breakdown of muscle during periods of fasting.
In short, chromium enhances insulin sensitivity and decreases insulin resistance, and helps you to lose body fat.
The elderly are another group of people at risk of chromium deficiency. It is thought that this deficiency contributes to the increase in type 2 diabetes.
There are studies that suggest that chromium could support vision and help prevent glaucoma.
Chromium could help support the immune system against fungal infections. A study in goats showed that a deficiency in chromium causes them to contract systemic fungal infections. Chromium is directly toxic to fungi. It probably also aids against bacterial infections.
The most common form of chromium used is chromium picolinate. Chromium picolinate is a supplement containing chromium bound to picolinic acid, which enhances how well it is absorbed by the body. Picolinic acid is a natural mineral chelator produced in the body, made from the amino acid tryptophan in the liver and kidneys and is transported to the pancreas. During digestion, picolinic acid is secreted from the pancreas into the small intestine, where it binds to minerals and facilitates their absorption.
Other good options are chromium polynicotinate (niacin-bound chromium), GTF chromium, and chromium arginate.
Chromium is normally supplemented at 200-600mcg per day. Diabetics may need up to 1,000mcg per day, and need to be monitored by their doctor.
When taking more than 200mcg per day, it is taken in divided doses. For example, 200mcg, 3 times per day. It is sometimes recommended to take 20 minutes before meals.
Personally, I take 200mcg post workout. I also take 200mcg when I am going to have a refeed meal, along with other insulin sensitising / glucose disposal type products.
If you combine chromium with CLA, it enhances insulin sensitivity and body comp even more. Vitamin C can also enhance the uptake of chromium. To help control sweet food and carb cravings, taking chromium combined with glutamine can assist.
References / further reading:
Amino acids and proteins for the athlete – Dr Mauro Di Pasquale
Cracking the metabolic code – James B. LaValle
The Rosedale Diet – Ron Rosedale
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