Chromium - an important building block for carbohydrate metabolism

Chromium - an important building block for carbohydrate metabolism

Chromium can be found everywhere in everyday life - and not just on our cars or in the fridge. Very few people realise that the actual heavy metal is also important for the human organism. It is an essential trace element that plays a decisive role in regulating blood sugar levels and of which there are around ten to 20 milligrams in the human body.

What is chromium and where is it found?

Chromium is a shiny, silvery-white, bluish heavy metal that stands out a little from the crowd due to its unusual properties. Translated, it means something like "colour". The trace element owes its name to the chromium salts, which have such a beautiful colour. The trace element was discovered at the end of the 18th century, but was only recognised as an essential substance for humans in 1959. Chromium is bound in the human organism in bones, muscles, fat, liver, lungs, heart and spleen.

The trace element is found in both plant and animal foods. Very good sources of chromium are meat products (e.g. kidney, liver, muscle meat), cheese (e.g. Edam cheese), wholemeal products, spices (e.g. pepper, brown sugar) and nuts (e.g. Brazil nuts).

Incidentally, the heavy metal is used in industry as an alloy metal in the production of stainless chromium steels and is also used in the production of colourants (e.g. chromium oxide green) and in the production of batteries or stainless steel.

The functions of the trace element

Chromium fulfils a number of vital functions in the body. Above all, it supports the better absorption of glucose. However, many of the trace element's functions are still unknown, as they have not yet been fully elucidated.

In addition to its influence on the metabolism of carbohydrates, it also plays an important role in the metabolism of fats. In sufficient quantities, it helps to reduce total cholesterol levels and "bad" LDL cholesterol while increasing "good" HDL cholesterol. It can also increase the absorption of amino acids in the muscles and improve the synthesis of proteins. Chromium is presumably also involved in cell division, as it is found in significant quantities in the cell nuclei in particular. The trace element also influences the function of the thyroid gland.

The daily chrome requirement

To date, the daily chromium requirement has only been approximately determined. It is estimated to be around 30 to 300 micrograms. The German Nutrition Society (DGE) considers a value of 30 to 100 micrograms to be sufficient for adolescents aged 15 and over and adults. For children up to the age of three months, one to ten, for children from the age of four to twelve months 20 to 40, for children from the age of one to three years 20 to 60, for children from the age of four to six years 20 to 80 and for children from the age of seven to 14 years 20 to 100 micrograms of the trace element are recommended.

The following groups of people have an increased need for chromium:

-       with a diet very high in fat and sugar

-       in the event of a lot of mental and physical stress, illnesses

-       with an existing pregnancy

-       for older people

-       Determination of the chromium value

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If you are suspected of having a chromium deficiency in connection with impaired glucose tolerance, your chromium level will be determined. Blood and urine are analysed for this purpose.

The normal or reference values for the trace element are as follows:

-       Whole blood: 10 to 75 nmol/l (0.5 to 3.9 µg/l)

-       Serum: 10 nmol/l (0.5 µg/l)

-       Urine: 20 nmol/l (1 µg/l)

Can the daily diet cover the chromium requirement?

The trace element is usually only absorbed in very small quantities from the diet. Deficiencies are therefore likely to be widespread. This is particularly likely to be the case with a diet high in sugar and fat.

In general, the supply of chromium can be considered low. In Germany, around 62 micrograms of the trace element are consumed daily, although the values vary greatly. Of particular importance here is the personal requirement and the amount of carbohydrates consumed. The more carbohydrates consumed, the higher the chromium requirement.

However, there are also a number of factors that contribute to a lower chromium intake. The trace element is often contained in foods that are only consumed in small quantities or in some cases not at all. The form of chromium ingested is also important. Organic chromium (chelate) is absorbed much better than inorganic chromium. Phytates and zinc as well as a high consumption of refined sugar can favour a chromium deficiency.

Depending on your diet, you should assume that you may suffer from a chromium deficiency. There are often no serious deficiency symptoms, but a deficiency of the trace element could be linked to the development of diabetes and arteriosclerosis.

Chromium deficiency - How does it manifest itself?

As already mentioned, a chromium deficiency can probably favour the development of diabetes and arteriosclerosis.

If there is a chromium deficiency, this causes a low tolerance of sugar. This results in symptoms that are similar to diabetes. Although the involvement of the trace element in the development of diabetes is not yet fully understood, the GTF (glucose tolerance factor) could play a role. This is a complex consisting of one part trivalent chromium, two parts niacin and one part glutathione, which activates insulin in the body and promotes its binding to the cell walls. This allows glucose to be better absorbed into the cells and it is also removed from the blood and processed more quickly.

If there is a chromium deficiency, there is also a GTF deficiency and the insulin circulating in the body increases. This reduces the tolerance to glucose and the cholesterol and triglyceride levels also rise. In the same way, the trace element also influences fat metabolism, which is why a low chromium content in the blood can favour the risk of developing arteriosclerosis. Other typical consequences of a chromium deficiency can be weight loss or peripheral neuropathies (e.g. muscle weakness). If you take chromium supplements, the symptoms of chromium deficiency usually disappear.

Other typical symptoms of a chromium deficiency are

-       Irritability

-       Nervousness

-       Confusion

-       Concentration disorders

-       Itching

-       increased urination

What happens in the event of an overdose of chromium?

Currently, the use of trivalent organic chromium up to 300 micorgrammes per day is considered safe. Even increased doses of up to one milligram per day over several months have not yet shown any side effects.

Chromium poisoning through food is not known to date. However, side effects from an excessive intake of hexavalent chromium in the form of chromium dust are known. In most cases, such an intake is occupationally related in the production of stainless steel, leather goods, cement and wood preservatives vor.Durch the released chromium vapours can also cause the following symptoms of poisoning:

-       Nosebleed

-       inflammatory changes to the skin (so-called chrome eczema)

-       Respiratory complaints (so-called chromasthma)

-       Problems with digestion

-       Functional disorders of the liver and kidneys

-       Cancer diseases

Chromium poisoning can be categorised into acute and chronic. While acute chromium poisoning is often due to the inhalation of chromium dust over a longer period of time, chronic chromium poisoning has already manifested itself. In the worst case, acute symptoms of poisoning can lead to shock and subsequently to death, while chronic chromium poisoning significantly increases the risk of bronchial carcinoma.

The trace element as a dietary supplement - does it make sense?

As an important and essential trace element, chromium is important for the human organism because the body cannot produce it itself. We are therefore dependent on its intake through our daily diet.

In most foods containing the trace element, however, the concentration is very low. In certain cases, it can therefore make sense to use chromium in the form of food supplements. Tablets and capsules are available.

The symptoms of a deficiency such as type 2 diabetes and elevated cholesterol and blood sugar levels can be prevented with appropriate nutritional supplements. They can also be used to reduce high blood lipid levels and to optimise glucose tolerance.

The chromium content in food is too low due to various factors. In many foods there is basically a kind of "chromium deficiency". Other foods are deprived of the trace element through processes such as freezing or preserving. If the chromium level in the body is too low, the desire for sugar is increased. The resulting increase in sugar intake leads to a further depletion of the remaining chromium reserves in the body. Therefore, one chromium tablet a day, taken with a glass of water, is definitely recommended to build up the necessary chromium level in the blood.

Our recommendation:

Chromium - GN Laboratories 120 pcs