Chrome is an essential mineral that plays an important role in metabolism of carbohydrates, fats and proteinsIt also affects feeling of hunger, satiety and metabolic functions related to weight management.
Although chromium deficiency is rare, its deficiency can lead to:
- increased appetite,
- cravings for sweets,
- and difficulty maintaining a healthy weight.
The role of chromium in the body
Chrome:
- contributes to normal macronutrient metabolism (carbohydrates, proteins, fats), (1*)
- helps with maintaining normal blood glucose levels. (1*)
- works as insulin cofactor, a hormone that allows glucose to enter cells. (1*)
Thus, chromium promotes efficient use of glucose for energy and prevents rapid fluctuations in blood sugar, which can trigger hunger or carbohydrate cravings. (*1)
Some studies have shown that adding chromium picolinate:
- reduces food intake, (2*)
- alleviate feeling hungry, (2*)
- and lowers cravings for fat and sugar, which indicates the effect of chromium on brain centers for appetite control. (2*)
Sources of chromium in the diet
Chromium is found naturally in many foods, but often in low concentrations.
The most common sources of chromium: (2*)
- Whole grains
- Meat (beef, turkey)
- Eggs
- Vegetables (broccoli, potatoes)
- Fruit (apples, bananas)
Important: The chromium content depends on soil, cultivation method and food processing. (2*)
Chromium deficiency
Deficiency is rare, but can occur in:
- people with inadequate diet, (3*)
- elderly people, (3*)
- and in patients on parenteral nutrition without chromium supplementation. (3*)
Possible symptoms of deficiency:
- Glucose metabolism disorders, (3*)
- Increased appetite, (3*)
- Craving for sweets, (3*)
- Fatigue, (3*)
- Body weight gain due to fat synthesis.(3*)
Recommended daily intake
Recommended Daily Intakes of Chromium (AI – Adequate Intake): (4*)
• Adult women: 25 µg
• Adult men: 35 µg
Some research supports chromium supplementation at higher doses (200–1000 µg/day) as being associated with: (4*)
- improvement glucose metabolism,
- reduction body weight,
-
and better insulin sensitivity.
Chromium Supplementation – Is It Right for You?
For those who do not consume enough chromium through their diet, there are nutritional supplements – most often in the form of chromium picolinate, which has high bioavailability.
Before starting to take supplements, consult a health professional, especially in the case of:
- chronic diseases,
- pregnancy or breastfeeding,
- or taking medication.
Conclusion
It is chrome. an important ally in regulating appetite, blood sugar and body weightAdequate intake of chromium from diet or supplements can:
- reduces cravings for sweets,
- improves metabolic balance,
- and facilitates the path to more permanent weight loss.
For optimal results, chromium intake should be part of a balanced diet and active lifestyle.
Read: Chromium and blood sugar: why is this mineral your hidden trump card in weight loss?
Literature (*):
- Source: Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis (S. Fazelian, MH Rouhani, SS Bank, R. Amani), https://pubmed.ncbi.nlm.nih.gov/28595797/
- Source: A pilot study of chromium picolinate for weight loss (Y. Yazaki, Z. Fardi, Y. Ma, A. Ali, V. Northrup, VY Njike, L. Liberti, DL Katz) https://pubmed.ncbi.nlm.nih.gov/20192914/
- Source: Experimental copper and chromium deficiency and additional molybdenum supplementation in goats. I. Feed consumption and weight development (A. Frank, M. Anke, R. Danielsson), https://pubmed.ncbi.nlm.nih.gov/10813453/
- Source: A scientific review: the role of chromium in insulin resistance (PJHavel), https:// pubmed.ncbi.nlm.nih.gov/15208835/
