Kelsey McRobie
BSc (Nutr)
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While some vitamins and minerals are more popular and researched than others, chromium sits at the lower end of the scale, where it is less familiar and understood than some other micronutrients.
Nonetheless, chromium may assist with
- managing blood sugar levels
- reducing cravings
- supporting lean mass
Having an understanding around how this mineral affects the body can aid in making informed decisions around eating for optimal health as well as why you may choose to take chromium in the form of a dietary supplement.
What is Chromium?
Chromium is a trace mineral and commonly found in a broad range of food, such as meat, fruit and vegetables.[1] It is not certain what chromium does in the body but it is likely that the mineral contributes to the digestion of the three main macronutrients
- carbohydrate
- protein
- fat
Importantly, it also potentially supports the functioning of insulin through its involvement in the hormones’ ability to signal target tissues, and therefore helps to maintain healthy blood sugar levels.[2]
History behind Chromium
Chromium was first identified in the late 1700’s and then discovered and initially believed to be an essential mineral in 1959. Trivalent chromium, the form typically found in food, was previously considered to be essential in the diet as the human body is unable to synthesise the element on its own and requires it from food or supplement.
However, more current analyses have brought to light that there are health benefits from regular consumption of the mineral that are inconclusive and limited. There is also a lack of understanding around if chromium deficiency would be a concern and how it would present symptomatically.[3]
In 2014, the European Safety Authority stated that chromium was no longer considered to be an essential element. Suggestions that chromium can burn body fat and build muscle are debatable.
Some products claim that the mineral can burn body fat, but these statements lack credibility due to being unsupported by scientific evidence.[4]
Chromium deficiency
Most people are able to get their daily chromium needs through their diet, but there are some instances where someone might lose more chromium than usual.
A few studies have done experiments on what influences chromium loss in the body which can subsequently put someone at risk of deficiency. This nutrient loss is easily measured, as it mostly leaves the body through urine.
Who is most at risk of Chromium deficiency?
Mental and Physical Stress
Any stress on the body will increase the concentration of chromium excreted, so individuals who are under prolonged stress are at risk of becoming deficient.
Stress manifests in the body by interfering with some of its homeostatic systems, including blood sugar concentration. As the body is sent into fight or flight it mobilises its carbohydrate stores, a process involving insulin, and therefore chromium through the minerals’ ability to improve insulin’s efficiency in communicating to cells.
Physical trauma has the most significant effect on chromium loss; bodily harm can increase the urine concentration level by 300 times its usual levels.[5]
Physical trauma has the most significant effect on chromium depletion
Carbohydrate heavy diets
Certain diets can also sway chromium excretion, particularly eating styles that are made up of a large proportion of refined carbohydrates.
This can be seen in vegan and vegetarian diets which can often be carbohydrate dominant as they exclude excellent sources of protein or lean meat.
Different types of Chromium
Chromium is found in different forms of varying levels of oxidation, the two main ones being
- Trivalent chromium
- Hexavalent chromium
Trivalent Chromium is found in many different foods and is safe for humans to consume.
Hexavalent chromium is poisonous and harmful to the human body. Ingestion can cause intense gastrointestinal distress and also impair the lungs, liver as well as the kidneys.
Cases of poisoning are generally caused by industrial operations which pollute water supplies. Hexavalent chromium, the most oxidised form, is a known carcinogen. Chromium poisoning is extremely uncommon.
Health benefits of Chromium
Chromium and cholesterol
Chromium may also help improve cholesterol profile, especially by increasing HDL and bringing down LDL levels.[6] Healthy cholesterol composition is closely related to lower incidences of heart disease, which is a rising health issue in New Zealand.
Chromium and cardiovascular health
Observational studies found that chromium through diet or supplement may also reduce the risk of stroke, as it can help to prevent a build up of fat in the arteries which can cause clots and threaten crucial blood flow to the brain.[2]
Supporting evidence of this was found in a study done on an Asian population where higher levels of chromium in blood plasma were seen to be associated with less incidence of ischaemic stroke, where clots restrict blood flow to the brain.[8]
Health claims that still need more evidence and research
Diabetes and insulin resistance
There is some evidence that suggests chromium supplementation may help with type 2 diabetes. Prescribed quantities can potentially help insulin sensitivity when taken regularly in very high doses, of up to 1000 micrograms, regardless of an individual’s initial chromium status.
RELATED — Diabetes: Early Signs, Causes, Types and Treatment
On the other hand, there is indication that high dose chromium supplementation can have adverse effects on insulin sensitivity in someone who is not considered either obese nor diabetic.[9]
Best sources of Chromium
| Food Item | Concentration (µg/100g) |
| Swiss cheese | 6.00 |
| Farmhouse-style white bread | 6.08 |
| Apple | 4.53 |
| White bread | 4.20 |
| Orange | 3.46 |
| Kiwi fruit | 3.39 |
| Cottage cheese | 2.89 |
| Multigrain bread | 2.55 |
| Grapefruit juice | 1.47 |
| Red wine | 1.65 |
| Dry apricots | 1.70 |
| Strawberries | 1.03 |
| Pear | 0.93 |
| Fruit yoghurt | 0.90 |
| Banana | 0.50 |
Chromium is found in food, including meat, grains, fruit and vegetables, as well as beer and wine.
Although, the levels of chromium in these sources vary significantly due to the state of the environment they were sourced. For example, broccoli may be a rich source of chromium if the soil it was grown in was also nutrient dense.
It is of interest to note that a very small percentage (approximately 0.5 percent) of ingested chromium is absorbed into the body, the remaining 99.5 percent passes through the digestive tract.[10]
Only approximately 0.5% of chromium is absorbed by the body
Human breast milk has been found to have varying chromium levels (0.14 – 10.8mcg/L).
Daily requirements and recommended intake
| Age Group | Male (AI) | Female (AI) |
| 0-6 months | 0.2 mcg | 0.2 mcg |
| 7-12 months | 5.5 mcg | 5.5 mcg |
| 1-3 years | 11 mcg | 11 mcg |
| 4-8 years | 15 mcg | 15 mcg |
| 9-13 years | 25 mcg | 21 mcg |
| 14-18 years | 35 mcg | 24 mcg |
| 19-50 years | 35 mcg | 25 mcg |
| 51+ years | 30 mcg | 20 mcg |
| Pregnancy (14-18 years) | 29 mcg | |
| Pregnancy (19-50 years) | 30 mcg | |
| Breastfeeding (14-18 years) | 44 mcg | |
| Breastfeeding (19-50 years) | 45 mcg |
Mcg = micrograms
Al = Adequate intake
How to take Chromium as a supplement
Usually multivitamin supplements will include chromium and can range from around 35 to 120 micrograms.
Pure chromium supplements are also available and normally contain around 200 to 500 micrograms, there are also high dose capsules available which can contain up to 1000 micrograms.
It is generally advised that chromium supplements are taken alongside food, though evidence is varied and generally stated to avoid potential stomach upset as opposed to maximise absorption.
In New Zealand, most supplements contain chromium picolinate which is trivalent chromium bound to a chelating agent which aids in absorption.
Common signs and symptoms of Chromium deficiency
Chromium deficiency potentially drives inflammation in the body. It can also reduce the efficiency of carbohydrate, protein and fat metabolism.
Although evidence that a deficient state would have these symptoms are inconclusive.
Chromium risk and side effects
Currently there is a lack of evidence determining whether or not large daily doses of chromium have any harmful short or long-term effects.
Without knowledge of an upper limit, consuming excessive amounts of the mineral would be risky.
Possible interactions with herbs and supplements
Findings from a study found health benefits from chromium, in combination with cinnamon and carnosine, all in supplement form.
RELATED — Cinnamon (Cinnamomum zeylanicum)
This combination of compounds not only reduced fasting blood sugar, a symptom of type 2 diabetes, and pre diabetes, it also improved muscle mass in overweight and obese participants.[11]
Combination of chromium, cinnamon and carnosine can improve muscle mass in overweight individuals
Vitamin C also increases the human body’s ability to absorb chromium.
Possible interactions with medication
Some medications, aspirin for instance, have been found to increase the body’s capacity to absorb chromium.[12]
Whereas some heartburn relief medications contain metal hydroxides that can hinder absorption.[13]
Summary
Key Takeaway — In this illustration we have outlined the most important information that you should know about Chromium.
Related Questions
1. How do I know if I need chromium?
Generally, most people meet their chromium requirement through diet alone.
Though particular circumstances may increase regular needs. Usually in instances where the body has experienced extreme physical trauma or stress.
2. Does chromium help with weight loss?
Chromium may contribute to a small drop in weight.
However, this is usually insignificant and therefore it is not considered to be a usual nutrient in aiding with weight loss.
3. Who should not use chromium?
Those on medications to stabilise blood sugar as excess chromium could lead to conditions where blood sugar is too low.
Kelsey is an Associate Registered Nutritionist with a background in both nutrition and psychology. She is currently working as a bariatric nutritionist, supporting clients through complex, long-term health changes, alongside delivering health and well-being education in schools…
If you would like to learn more about Kelsey, see Expert: Kelsey McRobie.
References
(1) ScienceDirect. Chromium – Materials Science Topic.
(2) Mertz, W. (2007). Chromium as an essential nutrient: A review.
(3) Henriksen C, Bügel S. Chromium – a scoping review for Nordic Nutrition Recommendations 2023. Food Nutr Res. 2023 Dec 6;67. doi: 10.29219/fnr.v67.10325. PMID: 38084146; PMCID: PMC10710855.
(4) National Institutes of Health. Chromium – Health Professional Fact Sheet.
(5) Jing Z, Wang B, Hao W, Ding X. Genetically predicted the causal relationship between blood metal levels and ischemic stroke risk based on Asian ethnicity. Medicine (Baltimore). 2025 Aug 15;104(33):e43898. doi: 10.1097/MD.0000000000043898. PMID: 40826782; PMCID: PMC12366997.
(6) Healthline. Chromium foods and benefits.
https://www.healthline.com/nutrition/chromium-foods#Benefits-of-chromium
(7) Nature Scientific Reports. Chromium and cholesterol metabolism.
(8) FSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies), 2014. Scientific Opinion on Dietary Reference Values for Chromium. EFSA Journal2014;12(10):3845, 25 pp. doi:10.2903/j.efsa.2014.3845
(9) Masharani, U., Gjerde, C., McCoy, S. et al. Chromium supplementation in non-obese non-diabetic subjects is associated with a decline in insulin sensitivity. BMC Endocr Disord 12, 31 (2012). https://doi.org/10.1186/1472-6823-12-31
(10) Vincent, J., New Evidence against Chromium as an Essential Trace Element, The Journal of Nutrition, Volume 147, Issue 12, 2017, Pages 2212-2219, ISSN 0022-3166, https://doi.org/10.3945/jn.117.255901.
(11) National Institutes of Health. Chromium – Health Professional Fact Sheet (general info).
https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
(12) Today’s Dietitian. Chromium, Cinnamon, and Carnosine Study.
https://www.todaysdietitian.com/newarchives/1020p20.shtml
(13) NHS. Vitamins and minerals – Others (Chromium).
https://www.nhs.uk/conditions/vitamins-and-minerals/others/
