What Are the Signs of Chromium Deficiency?

Chromium enhances the action of insulin. Signs of chromium include confusion, hyperglycemia, unintentional weight loss, and other symptoms.

Proteins, fats, and carbohydrates are macronutrients. Your body needs them in large amounts for energy, growth, repair, and other vital functions. Micronutrients are other essential nutrients your body needs in smaller amounts to function well and maintain health. Vitamins and minerals are considered micronutrients. Minerals like iron, calcium, and chromium all play vital roles in your body. Chromium deficiency, then, can have harmful outcomes for your health. 

Your body needs chromium to regulate glucose metabolism. Chromium deficiency is rare but may cause glucose intolerance and other effects. In that case, your body can't handle glucose efficiently, and blood levels rise to harmful levels.

Read on to learn more.

Chromium enhances the action of insulin. This hormone affects the metabolism of carbohydrates, proteins, and lipids. Insulin is a hormone made by your pancreas and is essential for life. Insulin allows glucose to enter cells so they can use it for their energy needs. Insulin also helps the body store excess glucose.

Chromium also has antioxidant effects.

Most women need 25 micrograms of chromium a day. Men should have 35 micrograms a day. A microgram is a thousandth of a milligram, so 25 micrograms amount to just one-fortieth of a milligram, meaning that your diet probably provides you with enough chromium.

You probably don't need supplements unless you're on a restricted diet. The required daily maximum allowances of chromium haven't been established. If you take supplements, though, be careful to have less than 10 milligrams a day. A smaller dose is probably safe. 

Foods that you probably eat regularly contain chromium in adequate amounts. Good sources of chromium include:

• Meat
• Cereals
• Nuts
• Fruit
• Vegetables 
• Beer and wine
• Spices

Of course, their chromium content varies. It depends on the chromium content in the soil where a crop was grown, the quality of the water used, and manufacturing processes. Dairy products are low in chromium. 

A healthy, balanced diet is your best bet for getting enough calories, proteins, and micronutrients. Healthy whole foods usually include vitamins and minerals, with macronutrients making up the bulk of your nutrients. Keep in mind the following tips:

• Your meals should be based on starchy foods like potatoes, rice, pasta, or bread. Choose whole grain varieties wherever possible.
• Include plenty of fruit and vegetables. Whole fruits are typically better than juice.
• Have some dairy products or dairy alternatives like soy products.
• Get enough protein foods, such as meat, eggs, beans, pulses, and seafood.
• Choose unsaturated oils and spreads, limiting yourself to small amounts.

Chromium deficiency doesn't affect healthy people who eat a normal diet. People who suffer chromium deficiencies, though, may experience:

• Confusion
• Hyperglycemia (increased blood sugar levels) 
• Glycosuria (passing glucose in the urine, a sign of high blood sugar)
• Unintentional weight loss
• Glucose intolerance
• Peripheral neuropathy (disorders of nerves in the hands and feet) 

Chromium deficiency is rare, but your doctor can treat it. Multivitamin and mineral supplements usually provide 35 to 120 micrograms of chromium. Single-ingredient chromium supplements are also available and typically provide 200 to 500 micrograms.

Different types of chromium are used in supplements — chromium picolinate, chromium nicotinate, chromium polynicotinate, chromium chloride, and chromium histidinate are commonly used. The process of their absorption is similar, and you're likely to get enough of this mineral from any formulation.

Impaired glucose tolerance and diabetes

Chromium improves the action of insulin and may enhance glucose control in cases of diabetes. Chromium supplements lower fasting blood sugar levels in people with and without diabetes. Chromium supplements also reduce the rise in glucose levels following the consumption of, for example, 75 grams of glucose.

Chromium supplements improve blood sugar metabolism and insulin levels in people with obesity and those with type 2 diabetes mellitus. However, if you have diabetes, you shouldn't take chromium unless your doctor prescribes it. More research is needed about chromium, glucose control, insulin action, and the complications of diabetes mellitus.

Obesity and metabolic syndrome

Chromium enhances the effect of insulin. Chromium supplementation also reduces fat deposition in the body. Chromium may help by reducing appetite and increasing energy expenditure. Still, these effects are slight and not likely to contribute to significant weight loss. Dietary restrictions and exercise are also necessary.

Polycystic ovary syndrome (PCOS)

This disorder affects women of childbearing age. It causes obesity, infertility, blood lipid disorders, increased testosterone hormone levels, and a higher risk of heart disease and diabetes. Chromium supplementation can reduce the body mass index (BMI) of people with PCOS. Chromium also reduces testosterone levels and insulin metabolism.

Dyslipidemia

Dyslipidemia is the disorder of blood levels of lipids in the blood, such as cholesterol, low-density lipoprotein (LDL), triglycerides, and high-density lipoprotein (HDL). It can lead to heart disease and life-threatening situations. 

Chromium supplementation has some beneficial effects in cases of this condition. It increases HDL cholesterol ("good cholesterol") levels and reduces triglyceride levels, effects that are both beneficial for health. These effects are not very pronounced, though, and may not have a significant impact.

Strength training

Chromium is popular with bodybuilders as a supplement. It is often an ingredient in supplements for athletes. There isn't much evidence that chromium supplements increase muscular strength or enhance muscle mass, though. 

One study followed people performing resistance exercises with and without chromium supplementation. Both groups of people displayed increased total body muscular strength. Chromium supplementation doesn't increase muscle mass or strength by itself. Chromium supplementation doesn't reduce body fat, either.

You probably pay attention to your protein, carbohydrates, and fat consumption if you're health and diet-conscious. Fortunately, you'll get enough macronutrients if you eat a balanced diet, and a balanced diet with enough components from all the food groups will provide the essential micronutrients, too. Fad diets that advise extreme restriction of some foods or food groups, on the other hand, put you at risk of health problems like chromium deficiency. If you have dietary restrictions for weight loss, medical, or other reasons, ask your doctor if any supplements are necessary.