The body only requires minute amounts of chromium to function for optimal health.


Benefits you can get in Chromium:

  • Chromium helps regulate sugar levels in the blood, and may be beneficial in the circulatory system of diabetic patients.
  • It also increases the effectiveness of insulin, helping the transport of glucose into cells.
  • It competes with iron in the blood in the transportation of protein.
  • Intake of 200 mg chromium picolinate can help in normalizing the blood sugar in hypoglycemia.
  • Chromium helps in the treatment of acne, high cholesterol and triglyceride.


Sources of Chromium:

  • Corn oil
  • Clams
  • Oysters
  • Whole grains
  • Bran cereals
  • Potatoes
  • Cheese
  • Nuts
  • Liver
  • Lean meats
  • Brewer’s yeast
  • Broccoli
  • Vegetables
  • Dry basil
  • Red wine
  • Unpeeled apple
  • Banana
  • Wheat germ
  • Spinach
  • Onions
  • Spices (black pepper, thyme)
  • Mushrooms
  • Brown sugar
  • Coffee
  • Tea
  • Beer
  • Fish
  • Asparagus
  • Herbs contain Chromium (including catnip, horsetail, licorice, nettle, red clover, oatstraw, sarsaparilla, yarrow, wild yam)


Dosages on taking Chromium:

DRI values (micrograms/day)

Infants Adequate Intake (AI)
0-6 months 0.2 mg/day
7-12 months 5.5 mg/day
1-3 years 11 mg/day
4-8 years 15 mg/day
9-13 years 25 mg/day
14-18 years 35 mg/day
19-30 years 35 mg/day
31-50 years 35 mg/day
51-70 years 30 mg/day
Older than 70 years 30 mg/day

Possible side effects of too much Chromium:

  • People who have kidney and liver disorders are likely to suffer from an overdose of chromium.
  • An overdose also leads to liver and kidney disorders.
  • High doses of chromium can trigger the conversion of the mineral into a carcinogen — a substance that can cause cancer.
  • Some people experience side effects such as skin irritation, headaches, dizziness, nausea, mood changes and impaired thinking, judgment, and coordination.
  • Researcher has speculated that supplementation with 600 micrograms of chromium picolinate daily for five years could result in tissue accumulation of chromium picolinate possibly sufficient to cause chromosomal damage.



For more information about taking Chromium, visit list of site below:

Chromium page on WebMD
Chromium page on Suite101
Chromium page on Live Strong
Chromium page on Pure Matters
Chromium page on Vitamins
Chromium page on National Medecine Talk