Chromium in the human body occurs in negligible amounts and therefore is classified as a trace element. Despite numerous studies on its impact on the functioning of the body, the role of this element is still not entirely clear. There are also no specific guidelines for the recommended daily dose. What is certain, however, is that it affects the metabolism of carbohydrates, fats and proteins. Chrome is part of the so-called glucose tolerance factor, enhancing the action of insulin and responsible for the proper metabolism of glucose. The effectiveness of chromium as a component that contributes to weight loss, and above all, supporting the reduction of adipose tissue, is a questionable matter. The first studies conducted in this direction confirm the positive effect of chromium on weight loss, mainly by reducing the fat content. However, the results of recent studies have not shown that chromium supplementation has an effect on weight loss. However, by affecting blood sugar levels, chromium can reduce cravings and hunger pangs. It probably also regulates the level of lipids in the blood, which is why its supplementation is used in the states of increased levels of cholesterol and triglycerides in the blood. Recently, the preventive effect of chromium on the development of osteoporosis has also been proven.
Chromium assimilation
Chromium can be found in products found in the daily diet. His best sources are, among others meat, brewer’s yeast, onion, corn, beef liver, whole grains, as well as shellfish and fish. However, it is quite poorly absorbed by the human body. Utilization of the delivered dose is only about 0,5%. Vitamin C is a factor increasing its bioavailability, while iron, manganese, zinc and calcium reduce its absorption. The fact that chromium to some extent can reduce appetite and support weight reduction was used by almost all manufacturers of recently very popular slimming preparations, and chromium has become an ingredient of most of their products. You can also buy it in the form of capsules and tablets at any pharmacy. However, the recommended dose should not be exceeded.
Effects of deficiency and excess
Based on many observations, an administration of 0,05-0,2 mg per day was considered appropriate for adults. Current research shows that a properly balanced diet covers the demand for chromium and there is no need for additional supplementation. However, the modern way of eating often has little to do with rational nutrition and does not meet the body’s needs for this element. A monotonous diet can lead to deficiencies, especially if it is rich in simple sugars and highly processed products, which increase the excretion of this element in the urine. Removing chromium from the body also accelerates intense physical exertion. Chromium deficiency is believed to be one of the risk factors for type 2 diabetes and ischemic heart disease. In addition, it manifests itself in anxiety, mood swings, nervousness, tingling fingers, numbness and coordination disorders.
It has been proven that the diet cannot lead to exceeding the safe doses of this element. An excess of chromium may occur with too intensive supplementation (the risk is negligible, however) or with occupational exposure (mainly in the mining of chromium ores and metallurgy), but this applies to a different form of chromium than that found in food and supplements. An excess of chromium can damage the DNA structure and reduce the action of insulin, as well as the development of necrosis of the liver and renal tubules. A single intake of about 5 g is defined as the lethal dose, and the symptoms of poisoning are most often vomiting, hemorrhagic diathesis and diarrhea.
So there is no compact evidence that chromium supplementation can help treat overweight and obesity. On the other hand, the lack of studies showing the side effects of its use, and the introduction of rational amounts can bring many benefits to the body and partially reduce the indomitable appetite.