Chromium – properties, demand, sources, effect on slimming. Effects of deficiency and excess

Proven content

Chromium is a trace element important for human health, but it is harmful in excess. Provided in safe doses, it has a positive effect on the metabolism of glucose, proteins and fatty acids. Chromium in dietary supplements is a popular slimming aid. However, it is worth getting acquainted with the natural sources and properties of this microelement before using the tablets with chromium.

Properties of chromium – what is it?

Chromium was discovered as early as 1797, but only research in the XNUMXs showed that chromium in the human body is a very important trace element that is involved in many processes. Nevertheless, chromium has become a controversial topic today as many new publications challenge previous reports that it is an essential element. Scientific reports in many fields turn out to be contradictory. So what do we know about chromium?

Chromium is an element that comes in two forms. Chrom III, i.e. chromium in the XNUMXrd oxidation state, is a micronutrient found in food and is considered an important component of the diet. It is involved in many metabolic processes and is not deposited in the body – it is mainly excreted in the urine. According to some experts, however, it is not a micronutrient necessary for humans, and its beneficial effect is a pharmacological effect.

Check it out: Metallic taste in the mouth – where does it come from and is it dangerous?

The second form of the element is chromium VI (chromium in the VI oxidation state), which is toxic to humans, and its derivatives are used in various industries. Exposure to chromium VI is classified as an occupational risk factor – this element has a proven carcinogenic effect.

This article has paid attention properties and role for the organism of chromium IIIwhich is present in many foods and dietary supplements.

Organic chromium – you can buy the YANGO dietary supplement on Medonet Market at an attractive price.

The role of chromium in the human body

Chromium is a component of the glucose tolerance factor (GTF), which means that it is involved in the process of glucose metabolism in the body. GTF is produced in the liver and released into the blood when glucose levels are elevated. Together with insulin, it transports glucose to the cells of the body and facilitates its absorption by the cells. Chromium is therefore involved in the control of blood glucose levels.

In addition, chromium is a component of many digestive enzymes. It takes part in the metabolism of proteins and the synthesis of fatty acids. It reduces the risk of atherosclerosis by lowering the concentration of “bad” cholesterol, while increasing the concentration of “good” HDL cholesterol. Chromium is also a component of RNA and is suspected to be involved in stabilizing its structures. For example, Monolipid K – a dietary supplement with vitamin K, chromium and B vitamins will help in the fight against cholesterol.

The action of chromium also includes participation in antioxidant and immunological processes, as well as the synthesis of vitamins and hormones. Some studies indicate that chromium works as a supplement in patients with polycystic ovary syndrome (PCOS) – it helps to lower BMI and improves glucose metabolism, and thus increases the chance of ovulation and regular menstruation.

Chromium and cognitive and mental disorders

Due to the influence of chromium on the effectiveness of insulin, it may indirectly alleviate the processes causing cognitive disorders and dementia. Many studies show that these disorders are influenced by metabolic abnormalities associated with glucose or hyperinsulinemia. The analyzes show that chromium supplementation may have a positive effect on patients with neurodegenerative disorders (Alzheimer’s disease, Parkinson’s disease), having problems with memory and learning, appetite control and sex hormones.

Chromium may also have antidepressant and anxiolytic effects, as preclinical studies have shown that it increases serotonin levels. Other tests have shown that it also inhibits the release of cortisol. Treatment therapies with the use of chromium showed that the symptoms of diurnal mood swings, PMS, atypical depression and seasonal affective disorders improved in patients undergoing this form of treatment.

Chromium and slimming

The answer to the question whether chrome is helpful in the fight against unnecessary kilograms is not clear. Many people who lose weight and use dietary supplements with chromium are happy to talk about getting rid of excess weight. But also many people say that the use of chromium did not bring any effects.

Use of chromium supplements it became popular in the 80s and 90s in order to reduce weight and increase muscle mass. Most of the available publications prove that the use of chromium tablets is not effective in terms of weight loss and muscle building.

The results of the application studies are also different chromium in the fight against overweight and obesity. Some tests confirmed that chromium supplementation in obese people during exercise had a positive effect on weight loss and improved glucose tolerance. Also, a study on a group of overweight women showed that the inclusion of chromium salts in the diet favored the reduction of body fat, but with a simultaneous reduction in muscle mass. It is important, however, that there is little similar research on the effect of chromium on slimming, and the existing ones include small research groups.

Based on the research currently available, it can therefore be concluded that it is alone tablet with chrome it will not make us get rid of unnecessary kilograms. However, there is a chance that in overweight and obese people, it will be helpful if you follow a well-balanced diet, including physical activity. You can now buy a set of dietary supplements with chromium on Medonet Market.

The body’s need for chromium

In the case of healthy people recommended and safe dietary intake of chromium is 50–200 µg per day (RDA). The sufficient intake ratio (AI), based on the average supply of nutrients in the diet, is slightly different. For men, a sufficient intake of chromium is 35 μg / day, and for women, 25 μg / day. People with a higher requirement for chromium can deliver this micronutrient to the body in a dose not exceeding 250 μg / day.

Na chromium absorption from the digestive tract are influenced by various factors. Absorption of this element slows down under the influence of phytates, and its increase takes place with the simultaneous consumption of vitamin C, amino acids, oxalates and niacin. It is assumed that the absorption of chromium from the gastrointestinal tract is approximately 0,4–2,5%.

You will find chrome, among others in the Cardio Multi Viridian dietary supplement. Order it now and take care of your body.

Check also: Micronutrients – characteristics, action, occurrence

Causes and effects of chromium deficiency

Chromium is a specific element. Both its deficiency and excess is harmful to the body. Highly processed food, which we reach for more and more often, contains much less minerals than unprocessed food. From the body chromium is mainly excreted in the urineand to a small extent also with bile, sweat or by using as a building material for hair structures. To a bigger one loss of chromium with urine contribute to stress, intense physical activity, improper diet, breastfeeding, diabetes or the use of dietary supplements containing chromium.

Chromium deficiency can manifest itself as headache, irritability, unreasonable fatigue or discouragement. With a deficiency of chromium, the appetite for something sweet also increases, and at the same time consuming a large amount of simple sugars, chromium is excreted from the body. Chromium deficiency is also one of the risk factors for diabetes or atherosclerosis. The insufficient level of chromium in the body may also be indicated by:

1. glucose intolerance;
2. glucose in the urine;
3. hiperinsulinemia;
4. insulin resistance and decreased number of IRs;
5. lipid disorders;
6. growth disturbance;
7. neuropathy or encephalopathy.

The causes and effects of excess chromium

Chromium is removed from the body relatively quickly, but the supply of too high doses of this element to the body may have a negative impact on health. With a well-balanced diet, you are unlikely to overdose on chromium. However, it may appear in the case of too frequent use of chromium tablets or incorrect supplementation (especially independently, without consulting a doctor).

Excess chromium it can worsen iron absorption, which in the most serious cases puts you at risk of anemia. Due to the fact that chromium has a mutagenic effect, its excess may damage DNA structures and increase the risk of cancer, including lung cancer. There is also a risk of zinc absorption deterioration as well as gastric and duodenal ulcers.

The daily requirement for chromium varies with age and physical activity. It is assumed that for an adult, the daily requirement of chromium is 0,05 – 0,2 milligrams. A well-balanced diet should therefore provide such a small amount of chromium without the risk of overdosing.

See also: Organic chromium – action, weight loss, side effects

Chromium in the diet – the best sources

Chromium is contained in many natural products and in this form it is the healthiest. Behind major sources of chromium it is recognized:

1. whole grain products;
2. looks;
3. peanuts;
4. asparagus;
5. yeast;
6. mushrooms;
7. oysters;
8. fruit;
9. beer.

Clams and Brazil nuts are also a rich source of chromium. We can also find it in whole grain flours, corn cobs, boiled beef, egg yolks, broccoli, mushrooms, tomatoes, dried dates and pears. Chromium assimilation increases in the presence of ascorbic and aspartic acid, while zinc, iron and calcium reduce chromium assimilation.

Also read: Slimming pills

Chromium supplementation – when to use?

Chromium is available on the market in numerous dietary supplements, sports and dietary supplements. However, unbalanced supplementation of chromium poses a risk of exceeding the recommended daily doses of this element. In order to avoid chromium overdose, it is best to use appropriate supplements in the event of deficiencies or after consulting a doctor.

Chromium supplements contain chromium salts such as chromium picolinate or chromium chloride, some use chromium-enriched yeast. These products are in the form of tablets, hard capsules, coated tablets or effervescent tablets.

Taking chromium supplements may be recommended in the case of chromium deficiency, diabetes, abnormal results of the lipid profile, supporting polycystic ovary syndrome and neurodegenerative diseases. Chromium can potentially be helpful in overweight, obese or mentally disturbed people – however, there are still no conclusive studies confirming the effectiveness of such therapies.

Blood chromium test

In order to determine chromium concentration you have a blood test showing the level of this element. The main indications for this laboratory test are if there is a chromium deficiency or excess. The laboratories also offer panels to check the concentration of several metals, such as chromium, nickel, cobalt, titanium, manganese and aluminum.

As for marking chromium in the urine, such a test may be indicated in the case of people with long-term exposure to chromium VI.

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