Chromium in Diet and Supplementation
by Maren Sederquist, MES, CSCS, CPT
There has been much debate over the supplementation of chromium, usually in the form of chromium picolinate. It has been touted to decrease body fat, build muscle, reduce cholesterol, and even cure diabetes. We do know that chromium is an essential trace mineral, necessary for bodily functions such as proper insulin function, fat metabolism, and protein manufacture; but there have been very few documented cases of actual chromium deficiency. While there have been many claims of the supplementation of chromium reducing sugar cravings and having other benefits, well designed studies have not yet been consistent in demonstrating any significant effect on lean body mass or body fat on normal populations.
The safe and adequate dietary range for chromium is between 50 and 200 mcg/day. Chromium supplementation is usually 200 mcg/day, and should not be more than 400 mcg/day (unless you are a diabetic). Recent research shows that chromium polynicotinate may be the best form of supplementation to take. Higher doses from natural (food) sources are considered safe.
Food, Estimated Mcg., Per 3.5 ounce (100 gm) serving (unless otherwise stated)
Amount varies from different sources. Read labels for most accurate chromium content on packaged foods. The amounts in root vegetables can vary by several-fold, and the chromium content of seafood is also affected by environmental conditions. No single value can be regarded as representative of the amount of chromium in a particular food.
Also listed as rich sources, with unspecified amounts: Honey, grapes, raisins, vegetable oils, oysters, clams, & seafood in general.
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