| Chromium is known to enhance the action of insulin, a hormone critical to the metabolism and storage of carbohydrate, fat, and protein in the body. Chromium is absorbed by the body in trace amounts, ranging from 0.4% to 2.5%, and the remainder is excreted in the feces. It has been found that vitamin C and vitamin B niacin can help enhance the absorption of chromium. Absorbed chromium is stored in the liver, spleen, soft tissue and bone. Chromium may be helpful for infertility in both men and women. It has been found that chromium and zinc deficiencies can lead to a low sperm count in men. Chromium may also be helpful for better egg quality and production in women. Women with PCOS often have insulin resistance and high insulin levels, which can lead to high androgen levels, irregular periods, and infertility. Chromium may be helpful for PCOS. Infection, lack of exercise, physical trauma, pregnancy and lactation can lessen chromium and lead to deficiency. Deficiencies of chromium in humans is rare, however most people still do not obtain enough from their daily diet to properly control blood-sugar levels which can lead to diabetes. Food Sources of Chromium: The best and easiest food sources of chromium include: - brewer’s yeast
- broccoli
- green beans
- potatoes
- oysters
- liver
- whole grain
- cereals.
Supplements: The most common kind of chromium supplement is called chromium picolinate. Supplement amounts of chromium have not been found to cause toxicity in humans. Chromium picolinate consists of organic trivalent chromium and picolinic acid, a natural derivative of tryptophan. Chromium supplements are available in capsule, tablet, or liquid filled capsule form. Most chromium supplements are taken by mouth; however some people, in extreme circumstances can only be given the supplement by injection. Chromium by injection can only be given by your doctor or health care professional. Dosage: The RDA for chromium per day is as follows: - Birth to 3yrs – 10 to 80 mcg
- 4 yrs to 6 yrs – 30 to 120 mcg
- 7 yrs to 10 yrs – 50 to 200 mcg
- Teens and Adults – 50 to 200 mcg.
The safe and tolerable upper intake levels of chromium are not known. The RDA for chromium will vary depending on your age, health and body size. Your doctor or health care professional may suggest a higher or lower dosage depending on your personal needs. Cautions: The ability of the body to utilize chromium decreases with aging. It is suspected that eating too much low-chromium/high carbohydrate foods, such as white flour and white sugar, may rapidly deplete the body's store of chromium. Also diets high in fat can reduce the absorption of chromium. Chromium is likely safe for most people. However, those with liver or kidney problems should not take chromium supplements. Chromium may affect brain chemistry and therefore, those with psychiatric conditions such as anxiety and schizophrenia should consult a doctor or health care professional before taking chromium. Chromium can affect the use of certain medications such as insulin, Levothyroxine (Synthroid) and NSAIDs (Advil, Motrin, naproxen, and aspirin). When taking these medications you should be cautious. |
