Chromium
Type
mineral
Dosage Summary
The Adequate Intake (AI) for chromium is ~35 mcg.
Innate Stores
Forms
capsule, tablet, powder
Chromium is a trace mineral that enhances insulin action and influences carbohydrate and lipid metabolism. It helps the body maintain normal blood glucose levels by improving insulin sensitivity and regulates lipid metabolism by promoting the breakdown of fats.
The body only needs small amounts of chromium, but it plays an important role in metabolic processes, especially with our increased exposure to insulin desensitizing factors.
Key Functions
- Enhances insulin action, regulating blood sugar levels
- Supports lipid metabolism
- Improves skin by lowering glycation
- Supports weight management
Best Food Sources
- Brewer's Yeast (30 mcg per 100 g)
- Broccoli (16 mg per 100 g)
The Adequate Intake (AI) for chromium is ~35 mcg for adults, depending on age and gender. Chromium picolinate is one of the most common and well-studied forms of chromium supplementation. When possible, favor aforementioned food sources over supplements.
| Form | Bioavailability | Best For |
|---|---|---|
| Chromium Picolinate | High | |
| Chromium Polynicotinate | Medium-High |
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.