What is chromium?
Chromium is a naturally occurring mineral. It increases the efficiency of insulin in our bodies, which is why it plays an important role in metabolising sugar and maintaining normal blood glucose levels. Your body also needs chromium for healthy protein and fat metabolism.
Can chromium help you lose weight?
New research has examined the role chromium can play in helping to reduce food intake, suppress hunger levels and minimise food cravings. The researchers found that overweight women taking chromium supplements reduced their total food intake by 25 per cent.
The women in this study, who all had self-confessed carbohydrate cravings, received a daily supplement containing 1,000 micrograms (µg) of chromium picolinate. They reported significantly lower hunger levels and reduced cravings for high-fat foods, and also lost an average of 0.5 kg over the eight-week study.
Participants receiving the chromium supplements were also found to have fewer cravings for high-fat foods compared to participants receiving a placebo.
These results are similar to a recent, six-month study of diabetic participants, which compared the use of 1,000 µg of chromium picolinate with a placebo. In this study, subjects who took chromium picolinate all reported significantly improved glycemic control, increased insulin sensitivity and significantly reduced body weight gain, compared to subjects on a placebo. The chromium-taking group also showed a reduction in the accumulation of visceral, or abdominal, fat.
Can you get enough chromium in your diet?
The richest sources of chromium come from natural foods with minimal processing. These include:
• Lean meat and poultry
• Fish and seafood
• Eggs
• Spinach, green beans, broccoli and potatoes
• Apples and bananas
• Cheese
• Brewer's yeast
• Whole grains products including bread and cereals
• Nuts and peanut butter
Vitamin C appears to increase the absorption of chromium, while very high sugar diets have been shown to increase urinary excretion.
Should you supplement with chromium?
Chromium is poorly absorbed by the human body, especially if you are older, or if your diet is high in sugar or other processed foods. Combining chromium with picolinic acid helps to improve its absorption, and this combination forms the supplement chromium picolinate.
Some common symptoms that could indicate a chromium deficiency – and the need to supplement – include:
• Obesity
• Mood swings (associated with rapid and large swings in blood glucose levels)
• Fatigue