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Chromium is a mineral and an essential nutrient that is
involved in carbohydrate and fat metabolism. It improves insulin's efficiency
and reduces sugar cravings.
In one study, the serum concentrations of chromium was significantly lower
in diabetic patients than in the healthy.11
The average American diet is deficient in chromium and some feel that only 1 in 10
American's have enough.1,2
Some reasons for deficiency are that
chromium is difficult to absorb, not enough foods are eaten that contain
chromium and there is a lack of chromium in soil and water.1
Chromium levels may be reduced by diets high in simple sugars.
Infection, acute exercise, pregnancy and lactation, and stressful states
(such as physical trauma) increase chromium losses.
A chromium deficiency causes disturbances of carbohydrate and lipid metabolism,
hypoglycemia, impaired glucose tolerance, elevated cholesterol and triglycerides and a decrease in HDL-cholesterol. 5
HDL is considered the good cholesterol. The higher the HDL cholesterol, the lower the risk of coronary artery disease.
A deficiency can also cause anxiety, fatigue, glucose intolerance
(particularly in people with diabetes), inadequate metabolism of amino acids
and an increased risk of arteriosclerosis.1
Diabetes and Hypoglycemia
Chromium has a stabilizing effect on blood sugar and is helpful for both
diabetes and hypoglycemia.1 It improves the glucose/insulin
system in those with hypoglycemia, hyperglycemia, diabetes and hyperlipemia
(exess fats in the blood)
with no detectable effects on control subjects. Chromium improves insulin
sensitivity through improvement in insulin binding, increased insulin
receptor number, insulin internalization, beta cell sensitivity and insulin
receptor enzymes.3
A a double-blind crossover study of patients with symptoms of reactive
hypoglycemia showed that chromium supplementation alleviated the
hypoglycemic symptoms. The study concluded that impaired chromium nutrition
and/or metabolism may be a factor in the developement of hypoglycemia.13
The U.S. Dept. of Agriculture studied chromium
and concluded that it could have preventive effects on the development of
diabetes and cardiovascular diseases not only through improvement on insulin
action but also through it's antioxidant properties.9
A survey of 685 Italian herbalists, conducted by the Atherosclerosis
Research Centre at the University of Bologna found chromium to be one
of the 10 most frequently recommended dietary supplements for use in
controlling glycemia (high blood sugar).4
Will chromium supplementation cause hypoglycemia?
In theory, chromium does not
increase or decrease insulin directly but allows your body to utilize it
more effectively. It has been studied in both hypoglycemia and
diabetes and found to be beneficial for both. It is thought that once
glucose in the blood is normalized, chromium drops off the insulin receptor
and has no further enhancing effect on insulin. However, anyone who
takes medication for diabetes should closely watch their blood sugar levels
when supplementing with chromium since they may need to adjust their
medication.
In reality, not everything is known about chromium and it's affect on
insulin and blood sugar.
One doctor felt that his patient was hypoglycemic due to chromium
supplementation even after he went off his insulin treatment.
http://psy.psychiatryonline.org/cgi/content/full/39/3/298
Chromium is noted to be a very popular and often used supplement for
blood sugar control and aside from diabetics who don't adjust their insulin
once they start chromium therapy, there are almost no reports of chromium
induced hypoglycemia. Because of this, if hypoglycemia is a side effect of chromium
supplementation, it is probably rare.
Chromium & Cholesterol
Studies show that chromium picolinate lowers LDL7 cholesterol and
triglycerides and increases HDL8 (the good cholesterol).
One study of elderly, type 2 diabetics noted a decrease in total cholesterol
and triglycerides. Along with standard treatment for diabetes, the
study group received 200 micrograms of chromium twice a day for a three-week
period. At the end of 3 weeks, total cholesterol was reduced from 235
mg/dl to 213 mg/dl and triglycerides went from 152 mg/dL vs 136 mg/dL
8
For information about supplements that can lower cholesterol see:
Supplements for lowering your
cholesterol and triglycerides and increasing your good cholesterol
Athletic Performance
Chromium has been shown to have a positive effect on physical performance while
decreasing overall body fat of athletes in training.14
Is there a best type of Chromium to take?
The types of chromium that are commonly used in supplements
include chromium picolinate, chromium nicotinate (GTF) and high-chromium
yeast.
According to several studies cited by the National Institute of Health,
absorption of chromium from the intestinal tract is low, ranging from less
than 0.4% to 2.5%.
Check the following link for a table showing the relative absorption of four
common forms of chromium.
http://www.sciencenews.org/articles/20050416/food.asp
Chromium Picolinate and Chromium Histidine are thought to
be the best absorbed forms of chromium however chromium histidine is not
readily available as a supplement at this time. Most chromium studies
have used chromium picolinate but there is some question as to the long
term safety of chromium picolinate.
In addition, some people have a reaction to
Picolinic acid which is part of chromium picolinate.
Chromium nicotinate is chromium bound to niacin (a B vitamin). It is
also known as Chromium GTF (Glucose tolerance factor). GTF is a
definition of biological activity, not chemical structure. Chromium
polynicotinate is a patented form of chromium nicotinate called ChromeMate.
Some chromium nicotinate products add amino acids for better absorption.
Some believe that chromium nicotinate is better for weight loss and insulin
support but this is in conjunction with weight training as compared to
chromium picolinate.12
If you are concerned about the safety of the long term use of chromium
picolinate, the next best option might be chromium nicotinate which would
include products called chromium GTF as well as chromium polynicotinate (ChromeMate).
According to the table presented in the
Science News Article, chromium nicotinate bound to amino acids seems to be
better absorbed than plain chromium nicotinate. Vitamin C and niacin
(a B vitamin), enhance chromium's absorption while calcium may inhibit
absorption.
For a complete list of
chromium products (made by companies that do not use animal testing) click
on the links below:
All - Chromium
Sal-FreeTM Chromium
Safety of Chromium Picolinate
One animal study indicated that chromium picolinate probably generates oxidative damage of DNA and lipids and is
mutagenic. The significance of those results on humans who take the
supplement for prolonged periods is not known until further study is done.6
An earlier study on humans showed that no damage to DNA occurred in ten
obese women after an 8-week course of 400 micrograms of chromium picolinate
per day.10
Based on the study that showed possible DNA damage in animals, and other considerations as noted in the link below,
the Food Standards Agency in the UK advises that consumers should use other
forms of chromium supplements besides chromium picolinate due to reports of
genotoxicity (toxic to DNA) associated with chromium picolinate.
http://www.advisorybodies.doh.gov.uk/Com/chromium.htm
Picolinic acid
(an isomer of
nicotinic acid that is bound to chromium to make chromium picolinate) may be
a problem for some people.
Apparently Picolinic Acid has anti-microbial properties against
mycobacterium, and chelates metals which could conceivably cause side
effects. According to the USDA, some people have a reaction to
the picolinic acid in chromium picolinate.
http://ars.usda.gov/research/publications/publications.htm?SEQ_NO_115=117744
Foods that contain chromium:
Beer, brewer's yeast, brown rice, cheese, meat,
whole grains, dried beans, blackstrap molasses, calf liver, chicken, corn
and corn oil, dairy products, dried liver, dulse, eggs, mushrooms and
potatoes.
Dosage Recommendations:
400-600 mcg chromium picolinate daily for diabetes according to Phyllis
Bach, in her book "Prescription for Nutritional Healing". In "Dr.
Atkins' Vita-Nutrient Solution", Dr. Atkins recommends 200-600 mcg per day
for insulin resistance and obesity. For full blown diabetes or extreme
obesity he recommends 600 - 1,000 mcg per day. One study noted that
improvements in the glucose/insulin system were highly significant in the
subjects receiving 500 micrograms twice per day with less or no significant
improvements in the subjects receiving 100 micrograms twice per day after 2
and 4 months.3
Other Benefits
Athletic performance
weight loss and obesity
Lowers Cholesterol
Atypical Depression
Research: Chromium May Help Some People with Depression - and Carb Cravings
Warnings:
If you have diabetes or hypoglycemia, consult with your physician before taking any
supplements containing chromium. This is particularly important for anyone
taking medications for these conditions because chromium can change your
requirements for these medications.
Excessive intake (tolerance depends on the individual) can
lead to chromium toxicity which has been associated with dermatitis,
gastrointestinal ulcers, and kidney and liver impairment.
Warnings: Before taking any supplements, consult
with your health care provider. This information is not intended to
diagnose, treat, cure or prevent any disease. We do not accept any
responsibility for the accuracy of the information or the consequences
arising from the application, use, or misuse of any of the information
contained herein.
References
1. Phyllis A. Balch, CNC, "Prescription for Nutritional Healing, A
practical A-To-Z Reference to Drug-Free Remedies Using Vitamins Minerals,
Herbs and Food Supplements"
2. Robert C. Atkins, "Dr. Atkins' Vita-Nutrient Solution : Nature's
Answer to Drugs"
3. Anderson RA., "Nutritional factors influencing the
glucose/insulin system: chromium.", J Am Coll Nutr. 1997 Oct;16(5):404-10.
Entrez PubMed
4. Cicero AF, Derosa G, Gaddi A., "What do herbalists suggest to
diabetic patients in order to improve glycemic control? Evaluation of
scientific evidence and potential risks", Acta Diabetol. 2004
Sep;41(3):91-8.
Entrez PubMed
5. Terpilowska S, Zaporowska H.," [The role of chromium in cell biology and
medicine]", Przegl Lek. 2004;61 Suppl 3:51-4.
Entrez PubMed
6. Vincent JB., "The potential value and toxicity of chromium picolinate
as a nutritional supplement, weight loss agent and muscle development
agent.", Sports Med. 2003;33(3):213-30.
Entrez PubMed
7. Roeback JR Jr, Hla KM, Chambless LE, Fletcher RH, ."Effects of chromium
supplementation on serum high-density lipoprotein cholesterol levels in men
taking beta-blockers. A randomized, controlled trial". .Ann Intern Med. 1991 Dec
15;115(12):917-24
Entrez PubMed abstract
8. Rabinovitz H, Friedensohn A, Leibovitz A, Gabay G, Rocas C, Habot B.,
"Effect of chromium supplementation on blood glucose and lipid levels in type 2
diabetes mellitus elderly patients.", Int J Vitam Nutr Res. 2004
May;74(3):178-82
Entrez PubMed abstract
9. Roussel, Anne - GRENOBLE, FR, Hininger, Isabelle, Buissieres,
Francoise , Anderson, Richard, "Chromium Histidine and Cinnamon, As Insulin
Sensitizers, Decrease Cu Induced Oxidation", USDA, Agriculture Research
Service
ARS | Publication request: Chromium Histidine and Cinnamon, As Insulin
Sensitizers, Decrease Cu Induced Oxidation
10. Kato I, Vogelman JH, Dilman V, Karkoszka J, Frenkel K, Durr NP,
Orentreich N, Toniolo P., "Effect of supplementation with chromium
picolinate on antibody titers to 5-hydroxymethyl uracil.", Eur J Epidemiol.
1998 Sep;14(6):621-6.
Entrez PubMed
11. Vladeva SV, Terzieva DD, Arabadjiiska DT., "Effect of chromium on the
insulin resistance in patients with type II diabetes mellitus.", Folia Med (Plovdiv).
2005;47(3-4):59-62.
Entrez PubMed
12.Grant KE, Chandler RM, Castle AL, Ivy JL., "Chromium and exercise
training: effect on obese women.", Med Sci Sports Exerc. 1997
Aug;29(8):992-8.
Entrez PubMed
13. Anderson RA, Polansky MM, Bryden NA, Bhathena SJ, Canary JJ.,
"Effects of supplemental chromium on patients with symptoms of reactive
hypoglycemia.", Metabolism. 1987 Apr;36(4):351-5.
Entrez PubMed
14. Lefavi RG, Anderson RA, Keith RE, Wilson GD, McMillan JL, Stone MH.
Efficacy of chromium in athletes: emphasis on anabolism. Int. J. Sports Nutr.
1992; 2: 111 – 122.
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