Chromium is an essential mineral that plays a role in how insulin helps the body regulate blood sugar levels.

Some studies have shown that chromium supplements may help people with type 2 diabetes and insulin resistance, a condition that causes your body to respond poorly to the naturally occurring hormone insulin. Insulin is a hormone your body uses to change sugar, starches, and other food into the energy you need for daily activities. Some evidence suggests that chromium supplements may help people with diabetes lower blood sugar levels. People with diabetes either do not make enough insulin, or cannot properly use the insulin that their bodies make. As a result, glucose or sugar builds up in the bloodstream. Other studies have also found that chromium may help with polycystic ovary syndrome (PCOS), which is linked to insulin resistance.

As many as 90% of American diets are low in chromium. But it's rare to be truly deficient in chromium. People most likely to be deficient in chromium include:

• The elderly
• Those who do a lot of strenuous exercise
• Those who eat a lot of sugary foods
• Pregnant women

Is it safe to take chromium everyday?

Chromium is likely safe when used short-term (chromium daily has been used safely for up to 6 months). When taken for longer periods of time, chromium is possibly safe (Chromium has been used safely daily for up to 2 years). Some people experience side effects such as stomach upset, headaches, insomnia, and mood changes. High doses have been linked to more serious side effects including liver or kidney damage.

While chromium is important for glucose metabolism and insulin function, excessive intake from supplements can pose risks. It's crucial to use supplements responsibly and under medical supervision to avoid potential toxicity and ensure they are used effectively as part of a broader health management plan.

What are the symptoms of chromium deficiency?

• The body absorbs only a small amount of chromium from food.
• Chromium is better absorbed when consumed with foods that contain vitamin C.
• Chromium supplements have not been shown to increase muscle size or strength.
• The body's response to insulin can decrease, which can lead to impaired glucose tolerance and type 2 diabetes.

What foods are high in chromium?

It’s generally pretty easy to get enough chromium through a well-balanced diet. Because the mineral comes from soil, it’s in most vegetables, fruits, and whole grains, along with grain-fed or grass-fed meats. 

	Shellfish in general are a great source of chromium. Mussels stand out with 128 micrograms per 3.5-ounce serving, while oysters have 57 micrograms and brown shrimp offer 26 micrograms.
	Most vegetables have some chromium, like green beans with 2.2 micrograms and mashed potatoes with 2.7 micrograms per cup. But a cup of cooked broccoli provides an impressive 22 micrograms.
	Grapes are naturally rich in chromium, and grape juice offers a concentrated source of the mineral. One cup of grape juice contains about 7.5 micrograms of chromium. Look for 100% grape juice products, as many commercial brands add extra sugars, flavorings, and other ingredients that reduce the juice’s nutritional content.
	Brewer’s yeast is used to make beer, but it’s also a nutritional supplement often mixed with drinks like water, juices, and smoothies. It’s rich in many vitamins and minerals, including 3.3 micrograms of chromium per tablespoon. But brewer’s yeast can cause bloating and nausea in some people.
	Of all meats, lean beef contains the highest amount of chromium, with 2 micrograms per 3-ounce serving. You can also find chromium in turkey and chicken breast. Per 3-ounce serving, turkey has 1.7 micrograms and chicken has 0.5 micrograms.
	Like its non-alcoholic cousin grape juice, wine contains high levels of chromium. Amounts vary based on the wine type and origin, with red wine samples containing between 1.7 and 21.4 micrograms per cup and white wines offering 1.6 to 10.5 micrograms per cup. Try this Non-acholic option.
	Brazil nuts are famous for their rich nutrient content for a reason. Just one nut has 1 microgram of chromium. My personal Favorite way to eat them is a Brazil nut butter and honey sandwich. Doctors recommend eating no more than five Brazil nuts per day.
	Whole-wheat flour has 21 micrograms of chromium per 100 grams, which adds the mineral to many wheat-based products. A whole-wheat English muffin, for example, has 3.6 micrograms of chromium.

Is chromium hard on the kidneys?