Organic chromium every day – why is it worth supplementing?

Chromium is one of the microelements, chemical elements that play an important role in the metabolism of carbohydrates and lipids. It is stored by the human body in negligible amounts in the skin, kidneys and brain. Currently, there is growing interest in organic chromium supplementation, which is necessary for proper growth and maintenance of health. What are the benefits of chromium, what is it really, and how can it help fight cholesterol?

Properties of chromium – what do they affect?

Chromium is known for its role in regulating blood sugar levels. Indeed, according to some scientific observations, its function in the body is to ensure the proper transport of insulin produced by the liver and the activation of insulin receptors through the intervention of a protein called chromodulin. It is therefore an essential part of protein enzymes, also influencing a number of systemic activities.

Chromium has long been of interest to the medical community because of its possible links to a variety of conditions. One of the most active areas of research on chromium is the use of its properties in the form of dietary supplements in areas such as:

• Diabetes prevention
• Hypoglycaemia
• Unexplained weight loss
• Encephalopathy
• Glucose intolerance
• Peripheral neuropathy
• Cardiovascular problems

Organic chromium – what does it help with?

Chromium is a commonly used dietary supplement that is an extremely important component in the proper functioning of our body. Chromium is used in the body in many ways, although the exact nature and mechanism of action of the compound are still poorly understood. It is believed that the substance is involved in the organic processes of most organ systems.

The element is also an integral part of the human musculoskeletal and circulatory systems, contributing to lower cholesterol levels and reducing the risk of heart disease. Scientific research confirms that chromium can indeed help combat or prevent the symptoms of ailments and diseases such as:

• Diabetes – chromium tablets can help regulate blood sugar levels, improving the condition of diabetics with type 2 diabetes
• Heart disease – chromium can help increase ‘good’ HDL cholesterol and lower ‘bad’ LDL cholesterol levels, which directly increase the risk of coronary heart disease or a potential heart attack.
• Fighting obesity – recent studies have shown that chromium actively supports weight loss when the cause is related to carbohydrate metabolism disorders.

Chromium for weight loss – is it effective?

Chromium deficiency in the body is one of the most common causes of intense hunger and sugar cravings. In this state, hypoglycaemia may occur, characterised by a complete disruption of carbohydrate metabolism. For people who are sensitive to sugary foods, taking chromium as a dietary supplement can be very helpful. In addition to preventing sugar cravings, chromium also acts as a natural appetite suppressant, thus promoting weight loss.

As chromium-based supplements effectively regulate blood carbohydrate and lipid levels, this condition is particularly helpful for people who want to control their weight. By accelerating fat burning, chromium treatment is fully justified as part of a weight loss diet. What is more, weight loss as a result of organic chromium supplementation does not lead to a reduction in muscle mass, as chromium molecules are bound in muscles and bones. Organic chromium – help in the fight against cholesterol?

Organic chromium is a naturally occurring component of our daily diet. For this reason, most people who follow the principles of healthy eating do not need chromium supplementation. However, with a high-fat diet based on overly refined ingredients, chromium-based supplements in tablet form are required. Why?

Diets containing large amounts of processed fats directly affect chromium metabolism in human blood, while increasing total cholesterol and triglyceride levels, negatively affecting the body's well-being.

Chromium supplementation therefore helps to reduce ‘bad’ LDL cholesterol and triglycerides, leading to a simultaneous increase in HDL cholesterol levels. This is particularly helpful for people who do not eat a high-fat diet but suffer from an imbalance of lipids in the blood caused by dyslipidaemia.

Chromium – what foods contain it?

Chromium cannot be absorbed by the body in its inorganic form. Food, as well as chromium tablets, are the only sources of organic chromium that we can consume without worrying about our health. Unfortunately, refined and inorganic foods, which are increasingly becoming the basis of most people's diets, are too low in chromium and other nutrients. For this reason, it is important to look for natural products that contain organic chromium. What products are we talking about?

• Dried dates – 29 µg/100 g
• Pears and apples – 20-27 µg/100 g
• Wholemeal flour – 21 µg/100 g
• Tomatoes – 20 µg/100 g
• Mushrooms (e.g. champignons) – 17 µg/100 g
• Broccoli – 16 µg/100 g
• Hazelnuts – 12 µg/100 g
• Dried garlic – 9 µg/100 g
• Egg yolk – 6 µg/100 g;
• Bananas – 2-4 µg/100 g
• Veal liver – 3 µg/100 g

It is worth remembering that the above data on the amount of chromium in specific food products may differ from the actual concentration of chromium in an individual product. Its content largely depends on agricultural and production processes, which may reduce its final amount.

Chromium – appropriate dosage

Chromium is sold as a single-ingredient supplement and in combination with other active ingredients in tablet form. The reference value for chromium is 40 µg per day. However, the human body can tolerate a daily intake of 300 µg per kilogram of body weight per day.

The dosage to be taken during treatment will depend on the condition being treated:

• 200 µg per day – helpful in cases of reactive hypoglycaemia
• 400 to 600 µg per day – for type 2 diabetes
• 200 to 1000 µg per day – in cases of hypercholesterolaemia and hypertriglyceridaemia, as well as for proper blood sugar control

The use of organic chromium in the recommended doses does not pose a risk of side effects. However, in rare cases, some patients have reported side effects such as headaches, weight gain, sleep disturbances and irritability.

Research on organic chromium – does it really work?

The biological significance of chromium came to light in the late 1950s, when it was discovered that brewer's yeast was able to prevent the age-related decline in the ability to maintain normal blood sugar levels in rats. Since then, science has been actively researching the properties and effectiveness of chromium on many levels.

Some studies, citing the discovery of the role of organic chromium in improving glycaemic control in people with type 2 diabetes, emphasise that chromium supplements can indeed help people suffering from symptoms of diabetes or high blood lipid levels. However, it should be noted that the researchers themselves stated that more carefully planned clinical trials are needed in order to make definitive arguments for the effectiveness of chromium.

Currently available organic chromium-based preparations have confirmed the researchers' initial assumptions in some clinical trials. These trials show that chromium tablets have a positive effect on cell ageing processes, the prevention of cardiovascular disease and the increase in physical performance.

Bibliography

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Chromium: Metabolism and Toxicity – D. Burrows, Chapman and Hall, 1983.

Toxicological profiles – Chromium – Syracuse Research Corporation, US Department of Health & Human Services, 2008.

Biological and Environmental Aspects of Chromium – S. Langård, Elsevier Science, 1982. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc – Institute of Medicine (US), National Academies Press (US), 2001.

 

‘International symposium on the health effects of dietary chromium’ – R. A. Anderson, scientific journal The Journal of Trace Elements in Experimental Medicine, John Wiley & Sons, 1999.

‘Use of chromium oxide in digestibility studies: variations of the results as a function of the measurement method’ – G. V. Kozloski, E. M. de Moraes Flores, A. F. Martins, scientific journal Journal of the Science of Food and Agriculture, John Wiley & Sons, 1998.

‘Naturally occurring chromium compounds in brewer's yeast and the saltbush plant’ – N. Mirsky, A. Aharoni, C. Rabinowitz, I. Izhaki, scientific journal The Journal of Trace Elements in Experimental Medicine, John Wiley & Sons, 1999.

‘Chromium(III) and the glucose tolerance factor’ – K. Schwarz, W. Mertz, scientific journal Archives of Biochemistry and Biophysics, Elsevier Science, 1959.