Trace element chromium - an important building block in sugar metabolism
ChromeIs important for the metabolism of carbohydrates, especially for the utilisation of sugar. It can also help to improve cholesterol levels in fat metabolism.
Chromium means colour. This trace element owes its name to the beautifully coloured chromium salts. Anyone who has anything to do with colours is familiar with chrome yellow or green, for example. Chromium was discovered at the end of the 18th century, but was not recognised as an essential trace element for humans until 1959. In the body, chromium is mainly present in the liver, spleen, bones, fat and muscles, although the concentration decreases with age.
Chromium has many important functions in the body
ChromeContributes to better absorption of glucose in the body. A deficiency reduces glucose tolerance accordingly.
Chromium has partly unknown functions in the metabolism, as many processes in connection with this trace element have not yet been clarified. Chromium plays an important role in the metabolism of carbohydrates, especially in the absorption of sugar (glucose tolerance). Depending on this, chromium influences the metabolism of fats. In sufficient quantities, it helps to reduce total cholesterol and the "bad" LDL cholesterol and increase the "good" HDL cholesterol. Chromium also increases the absorption of amino acids in the muscles and improves the synthesis of proteins. Chromium is presumably also involved in cell division, at least it is contained in considerable quantities in the cell nuclei.
The main suppliers of chromium
ChromeIs contained in foods in both organic and inorganic form. Good sources of chromium are brewer's yeast and meat products, especially liver, kidneys and muscle meat, cheese and wholemeal products, but also oysters, spices, especially pepper, nuts and brown sugar (molasses). The degree of processing of some foods plays a special role in the supply of chromium. White (refined) sugar and milled white flours contain 90 per cent less chromium than molasses and whole wheat grains. Fruit and many vegetables are also quite low in chromium.
Foods rich in chromium contain in 100 grams
Brewer's yeast 200 mcg
Lenses 70 mcg
Wholemeal bread 49 mcg
Chicken 26 mcg
The daily requirement of chromium
The daily requirement of chromium has only been approximately determined to date and is estimated to be between 30 and 300 micrograms (mcg). The German Society for Nutrition e.V. assumes a daily requirement of 30 to 100 mcg of chromium for adolescents and adults. Well-known orthomolecular physicians such as Melvyn R. Werbach from the USA recommend significantly higher amounts of 200 to 300 mcg of chromium per day.
Does the daily diet cover the need for chromium?
ChromeIs usually absorbed in small quantities from the diet. Deficiencies are therefore likely to be widespread. This is particularly true of diets high in sugar and fat, which increase the need for chromium.
The supply of Chrome can generally be regarded as low. On average, we in Germany consume around 62 mcg of chromium per day, although individual values can vary from 30 to 140 mcg. It must be taken into account that the personal requirement for chromium depends on the intake of carbohydrates. The more carbohydrates are consumed, the higher the need for chromium. A number of factors contribute to a low or insufficient intake of chromium. It is partly contained in foods that are consumed infrequently. Where it is present, only small amounts - 0.5 to 3 per cent - are processed by the body. The form of chromium plays a role here.
Organic chromium, chromium in the GTF factor or as a chelate are far better absorbed than inorganic chromium, only 0.5 to 0.7 per cent of which is absorbed. In addition to a high consumption of refined sugar, phytates and zinc can promote chromium deficiency. It is therefore not surprising that, according to recent data, the daily intake from the diet appears to be lower than previously assumed and is probably only in the range of 15 to 50 mcg of chromium. However, really serious chromium deficiencies have only rarely been reported to date. However, the suspected role of chromium in the development of diabetes and arteriosclerosis suggests that even slight deficiencies of chromium in the body can have undesirable consequences.
Typical groups for an additional requirement of chromium
- with a diet high in fat and sugar
- in the event of a lot of stress (psychological, physical and due to illness)
- pregnant women
- Older people
When chromium is missing in the body
A lack of chromium is thought to promote the development of diabetes and arteriosclerosis.
A lack of chromium causes a low tolerance of sugar, which can result in symptoms similar to those of diabetes or diabetes itself. The involvement of chromium in the development of diabetes has not yet been fully clarified. The so-called glucose tolerance factor (GTF) presumably plays a role. This is a complex consisting of one part trivalent chromium, two parts niacin and one part glutathione (cysteine, glycine and glutamic acid). GTF activates insulin in the body and promotes its binding to the cell walls, allowing glucose to be better absorbed into the cell. This means that glucose can be removed from the blood and processed more quickly.
A lack of chromium or GTF, on the other hand, increases the insulin circulating in the body. This reduces the tolerance to glucose and also increases the levels of cholesterol and triglycerides. In this way, chromium also influences the metabolism of fats. Low levels of chromium in the blood are thought to increase the risk of developing arteriosclerosis. Other known consequences of chromium deficiency are weight loss and peripheral neuropathies. After chromium supplements, the typical symptoms of chromium deficiency can disappear again.
Is it possible to overdose on chromium or are there side effects?
The use as trivalent (organic) chromium in doses of up to 300 mcg daily is safe. Even increased doses of chromium (up to 1 mg daily) have shown no side effects when taken over several months. However, undesirable effects due to excessive intakes are known from hexavalent chromium. They are mostly occupational, z.B. in the production of leather goods and stainless steel, as chrome eczema or chrome asthma.
Chromium for prevention - and how much?
Many factors in the metabolism of chromium still need to be clarified. To prevent a deficiency, it is important to ensure a sufficient intake of chromium in the diet. This includes, for example, favouring whole grain cereal products and limiting sugar consumption. If chromium is to be supplemented as a preventative measure, z.B. with low glucose tolerance, organic chromium from yeast and plant sources should be favoured. It is better absorbed in the body than inorganic forms. Typical dosages are up to 200 mcg daily, for example. Supplements with GTF factors are also possible, but should only be used as prescribed by a therapist.
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