Chromium (Cr)

Functions

  • Glucose and lipid metabolism
  • involved in creation of antioxidant glutathione which helps regulate cell glucose

Deficiency

Rare

  • Adult-onset diabetes
  • Alterations in fat, carbohydrate, and protein metabolism

Characteristic

  • Trace Mineral

Good Sources

Natural

  • Meats
    • beef, chicken, pork, lamb, liver, oyster, shrimp
  • Vegetables
    • black pepper, green pepper, potato, spinach, parsnips, broccoli, fresh chili, carrots, mushrooms
  • Fruit
    • apple, banana, orange, blueberries
  • cheese
  • egg
  • whole grains
  • beans
  • beer and wine
Food Quantity mcg
Beef, round 3.5 oz 57
Whole wheat bread 1 slice 12
Green peeper 3.5 oz 19
Cheese, swiss 3.5 oz 11

Artificial

  • brewer's yeast
  • wheat bran
  • wheat germ

Adequate Intakes (AI)

  • Males (Adult)
    • 35 mcg
  • Female (Adult)
    • 25 mcg
  • Sufficient data to set RDA are unavailable

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 years)
    • not yet determined
  • Generally considered nontoxic
  • Intakes above UL may lead to negative health consequences

Supplementation

  • Not necessary, not recommended
  • Others recommend 200-600 mcg daily
  • chromium picolinate or GTF chromium
  • Not required to be taken with other nutrients

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