Chromium - properties, uses, supplementation, sources. Does it help you lose weight?

Chromium is a micro-element that our bodies do not need much of. Interestingly, in some medical circles researchers are questioning whether this mineral is actually necessary for us!

Discussions among scientists about chromium are ongoing, but we know for sure that this element has several important functions in our body. From this article, you will learn, among other things, what the properties of chromium are, why it is difficult to identify products rich in this element and why you won't lose weight from chromium supplements.

The following are some of the most important facts about chromium.

See also: 

• Copper
• Berberine
• Berberine for weight loss
• Piperine
• Curcumin
• Adaptogens
• Creatine

Chromium - role in the body

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Chromium is a micro-element that occurs in your body in trace amountsand. We only have 0.4-6 mg of chromium in the body . The intestinal bioavailability of this element is only 2.5% .

Good chromium, bad chromium

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There are two basic forms of chromiumand:

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• Trivalent - chromium (III) . A biologically active dietary ingredient that can be found in foods. It is not deposited in the body and is excreted mainly in the urine. 
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• Secondary - chromium (VI)and. Considered a toxic substance and dangerous to humans. It is only used in industry and is not intended for food use.

Inhalation of chromium (VI) compounds irritates the respiratory tract and can cause pulmonary sensitisation . Increases the risk of lung, nasal and sinus cancer.

In this article, we will focus on chromium (III).

Properties of chromium

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It was not until the 1960s thatand scientists identified chromium as the next major player among minerals in the human body. Although some researchers are currently questioningand whether this mineral is actually necessary for us, it has certain functions in the body.

How does chromium affect our body?

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• Participates in the metabolism of fats, proteins and carbohydratesand.
• Promotes digestive enzyme activity and gene expression .
• Improves immune and antioxidant capabilities .
• May regulate blood cholesterol levels .
• May increase tissue sensitivity to insulin in type II diabetes .
• May lower blood sugar in type II diabetes .
• May reduce the urge to snack and reduce feelings of hunger .

Chromium for weight loss - does it work?

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No, the use of chromium supplements does not lose weightand. If you come across a promise of a weight-loss effect of chromium somewhere - check what research the author is citing.

Based on current evidenceand, chromium is not effective in significant weight loss in overweight or obese individuals. It appears to be even less effective in people of normal weight, even when combined with exercise.

There are, however, studies that suggest that supplementation with 600 to 1,000 μg of chromium picolinate per day may help reduce feelings of hungerand, reduce snacking and binge eating in some peopleand. Remember, to lose weight, a diet and calorie deficit is key.

Chromium - sources in the diet

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The amount of chromium in oatmeal can vary by as much as 50 timesand (!) depending on differences in cultivation and processing. For this reason, let the list of chromium-containing products below serve you as a guideline rather than a rigid determinant.

Dietary sources of chromiumand:

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• full grain cereal products,
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• yeast,
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• oat flakes,
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• cacao,
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• grape juice,
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• legumes,
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• broccoli,
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• bananas,
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• apple,
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• eggs,
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• cholesterol cheeses,
• fruits,
and eggs,.
• poultry meat,
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• beef liver,
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• tomatoes,
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Chromium deficiency - symptoms

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No chromium deficiency is reported in healthy populationsand. Specific symptoms indicative of deficiency of this elementand have also not been established. 

Probably the best studied group of people for chromium deficiency are patients fed parenterallyand. In these individuals, chromium deficiency manifested as impaired glucose tolerance, weight loss, peripheral neuropathy and confusionand.

There are some at-risk groups at risk of deficiency, but these individuals may just as well be deficient in other vitamins and minerals.

Who is at risk of deficiency chromiumand?

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• Athletes -due to regular exercise and possible increased chromium excretion . 
• Diabetics - possibly through altered chromium metabolism .
• Pregnant women - especially if the woman has diabetes or gestational diabetes .
• Older people - possibly due to increased urinary excretion of chromium .

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Chromium excess - symptoms

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An excess of vitamins and minerals in the body most often occurs as a result of taking too many dietary supplementsand.

Experts at the European Food Safety Authority have concluded that there is a lack of conclusive scientific evidence to support the negative health effects associated with high chromium intake . However, this does not mean that we can take it by the handful. The dose makes the poison.

Excessive chromium supplementation can lead to stomach problems and low blood sugar (hypoglycaemia)and. Too much chromium in the body can also damage the liver, kidneys and nerves and cause irregular heart rhythms.

To avoid excess chromium in the body, be sure to take a reasonable and sensible dosage. Follow the manufacturer's instructions on the leaflet and remember that more does not mean better.

For the sake of avoiding excess chromium, follow the manufacturer's recommendations on the leaflet.

Recommended dosages of chromium

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Chromium dietary supplements - product overview

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When looking for the best chromium, pay attention to a few things:

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• Form of absorption. Buy organic chromium (e.g. chromium picolinate) as it is much better absorbed than inorganicand.
• Additional ingredients. Vitamin B3 and vitamin C  support the absorption of chromium in the body. 
• Dose per tablet. Some manufacturers counter-intuitively do not offer maximum allowable doses, but much smaller ones. This means that you need to take several servings per day, instead of one.
• Rationale. Cool down. Tempted by marketing slogans, think about whether you need this dietary supplement. Familiarise yourself with the proven and potential effects of chromium.
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• Check interactions with other dietary supplements, solid medicines and herbal preparations taken at the same time. You can read about this below.
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Chromium is often sold in supplement form together with berberine. Take a look at the article on berberine  and find out if it helps with weight loss.

Chromium - interactions

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Want to start supplementing with chromium? Take caution if you are takingand:

• levothyroxine (a drug used to treat thyroid disease),
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• insulin,
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• drugs used for the treatment of diabetes,
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• aspirin,
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• non-steroidal anti-inflammatory drugs,
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Are you using these substances and not sure whether or how to take chromium? Ask your doctor about safe supplementation.

Summary

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The debate among researchers about chromium as an essential element for the body continues. As scientists exchange views and studies, chromium meanwhile deals with carbohydrate metabolism and digestive enzymes in your body. The biological process continues, regardless of the objections to the validity of taking this element.

See also: 

• Thyroid tests [what to do + standards + results]
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• Blood tests [how often to perform + how to prepare]
• Cervical cancer [causes + symptoms + treatment]
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• The liver [symptoms + how to care for it and what to avoid]
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• Fatty (greasy) liver [what it is + causes + symptoms]
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• Saturation [norms + test + symptoms of low saturation]
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• Pulse oximeter [norms + results + which one to choose]

I just sat down to make oatmeal, it's even an exciting roulette! There's no telling where my oatmeal comes from or how much chromium it has! That's why it's so important to make sure our entire menu is varied and nutritious so we don't have to worry about that.

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