Chromium, Over prescribed Or Sugar Cure?

Chromium, Over prescribed Or Sugar Cure?

Since chromium seems to be the 'go to' for so many naturopaths I felt that I should address it. 

Why is it the go to for sugar cravings? Because it’s needed for carbohydrate, fat and protein metabolism.  It’s commonly used to control sugar cravings, and in some cases to help manage type two diabetes. 

When we take a sample of the urine from those on high sugar diets we notice that it is high in chromium, this means we are likely peeing it out rather than utilizing it. Which would explain why those with intense sugar cravings also test positive for low chromium levels.

 

Let's look at the pro's

  • It helps regulate blood sugar. It improves the bodies response to insulin.
  • It may aid in weight loss. If you reduce the cravings for sugar and carbs then you reduce the intake, that alone means weight loss.
  • Lowers cholesterol. I am on the fence with this one as the studies have not been able to show exactly how this comes about. It’s been shown that chromium may decrease triglyceride levels and LDL cholesterol.
  • Antidepressant capabilities. Since depression and insulin resistance often tend to go hand in hand due to the overproduction of cortisol it stands to reason that since chromium reduces insulin resistance and cortisol production then the outcome would be antidepressant in nature.
  • Eyesight. For those suffering with glaucoma, when tested show low levels of chromium. Immune function. Chromium has been shown to regulate immune cells, this is a good thing during cold and flu season!
 

Disclaimer, be careful when introducing chromium into your diet if you choose to go the supplement route (which I don't advise). Some forms of chromium can cause issues, if you have a pre-existing condition such as liver disease you may want to check with your Doctor first or avoid it altogether.

If getting chromium from your diet you should be getting more than enough for health reasons. I find that while chromium supplementation has it’s place, it may be being over prescribed by practitioners. To help in the initial removing of sugar it can have great results, but should later be managed through diet alone. For some chromium alone is not the answer and they need to combine it with magnesium. I have found that for others chromium was not the answer at all, when supplementing with magnesium the carb and sugar cravings dissipated much better than with chromium. Each of us is different. Listen to your body. 

So where can you get chromium? My recommendation is get it from organic, whole food. Cheese, eggs, spinach, mushrooms, oats and organ meats if you eat meat. The thing is that if you consume lots of sugar you deplete the chromium you are ingesting so limiting sugar is key to success with this mineral. We only require trace amounts so a little should suffice. In food the biologically active form of chromium is known as trivalent (chromium 3+). It is also found to be compound found in brewer's yeast although for some this may not be the best option. 

 

FOOD                                           chromium (mcg)

broccoli, 1/2 cup                                   11 

grape juice 1 cup fresh                          8

mashed potatoes                                    3

garlic, dried 1 tsp                                    3

basil, dried 1 tsp                                     2

beef cubes, 3 ounces                              2

orange juice 1 cup                                  2

Turkey breast, 3 ounces                       2

red wine, 5 ounces                            1-13              

apple, unpeeled, 1 med                         1

green beans 1/2 cup                              1

 

 

   

Check out this article regarding what is in your wine, heavy metal content and which wines are the safe to drink. http://www.webmd.com/food-recipes/food-poisoning/20081029/heavy-metals-found-in-wine
 

 

Here is a chart provided by NIH website:

 

Table 2: Adequate Intakes (AIs) for chromium [14]

Age

Infants and children

(mcg/day)

Males

(mcg/day)

Females

(mcg/day)

Pregnancy

(mcg/day)

Lactation

(mcg/day)

0 to 6 months

0.2

 

 

 

 

7 to 12 months

5.5

 

 

 

 

1 to 3 years

11

 

 

 

 

4 to 8 years

15

 

 

 

 

9 to 13 years

 

25

21

 

 

14 to 18 years

 

35

24

29

44

19 to 50 years

 

35

25

30

45

>50 years

 

30

20

 

 

mcg = micrograms

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Table 3: Interactions between chromium and medications [14,53-55]

Medications

Nature of interaction

  • Antacids
  • Corticosteroids
  • H2 blockers (such as cimetidine, famotidine, nizatidine, and rantidine)
  • Proton-pump inhibitors (such as omeprazole, lansoprazole, rabeprazole, pantoprazole, and esomeprazole)

These medications alter stomach acidity and may impair chromium absorption or enhance excretion

  • Beta-blockers (such as atenolol or propanolol)
  • Corticosteroids
  • Insulin
  • Nicotinic acid
  • Nonsteroidal anti-inflammatory drugs (NSAIDS)
  • Prostaglandin inhibitors (such as ibuprofen, indomethacin, naproxen, piroxicam, and aspirin)

These medications may have their effects enhanced if taken together with chromium or they may increase chromium absorption

source  http://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/#h2

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Absorption of chromium in the intestinal tract is low, in order to enhance the absorption of the mineral I recommend adding vitamin C (in food form)  and B vitamins such as niacin (found in meats, certain grain products, fish, and poultry). Chromium is stored in the liver, spleen, soft tissue and bones, stress however greatly affects the levels of chromium stored in the body. Se the relation to cortisol levels, stress, and our mineral absorption? 

Watch out for contraindications as well in regards to supplementing, when getting it from food you simply do not have to worry, when getting chromium through supplementation you may want to pay special attention to the following factors.

NIH website for contraidications

 

Heavy metals in your wine, lists of good, bad and even better.

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