Chromium: why is it an essential nutrient?

Chromium, like several other minerals such as iron, zinc, and copper, is a metal mineral and exists in several oxidation states ranging from Cr^2- (a negatively charged anion) to Cr⁶⁺ (a positively charged cation).

It is thought that the most important form for humans is Cr³⁺, the most stable oxidation state and most common form of chromium in foods. 

In foods chromium is often incorporated into molecules which contain nitrogen, oxygen or sulfur.

The amount of chromium stored in your body is approximately 4- 6 mg.

Dietary sources of chromium

Chromium is present in a wide range of foods particularly unrefined foods.

Whole grains, meat (especially organ meats such as liver), poultry, cheese, mushrooms, condiments and spices are good sources of chromium.

Wine, beer and tea are also relatively good sources of chromium. Brewer’s yeast contains glucose tolerance factor which contains chromium.

Refining processes such as the production of white flour from whole grains and sugar refining reduce the level of chromium in the resulting product.

Thus whole grains, molasses and brown sugar have a higher chromium content than their refined end product.

Click on the “sources of chromium table” to learn more.

Recommended dietary intake for chromium

Although there is insufficient information to establish an RDA (recommended dietary allowance) an AI (average intake) for chromium has been set. The AI is based on median intakes of healthy individuals.

• 0-6 months = 0.2 mcg/day
• 6-12 months = 5.5 mcg/day
• 1-3 years = 11 mcg/day
• 4-8 years = 15 mcg/day
• 9-13 years males = 25 mcg/day
• 9-13 years females = 21 mcg/day
• 14-50 years males =35 mcg/day
• 14-18 years females = 24 mcg/day
• 19- 50 years females = 25 mcg/day
• > 50 years males = 30 mcg/day
• >50 years females = 20 mcg/day
• Pregnancy = 30 mcg/day
• Lactation = 45 mcg/day

Under certain conditions your chromium requirement may increase.

For instance, stress and severe trauma increase secretion of the hormones glucagon and cortisol which interfere with glucose and chromium metabolism. People with diabetes mellitus may...link to the full article to learn more.