Chromium is an important mineral trace element for the human body. The main physiological mechanism is the auxiliary factor in the formation of chromodulin (a type of protein), which can strengthen the role of insulin and promote blood sugar utilization efficiency.
Do you know chromium benefits and side effect?
Table of Contents
- What are the natural sources of chromium?
- What are the benefits recommended for chromium?
- Are there any side effects of chromium intake?
- Where to buy chromium capsules recommended by most people?
What are the natural sources of chromium?
In nature, chromium has two main forms, the most biologically active is trivalent chromium (trivalent chromium), which is mainly found in eggs, nuts, vegetables, mushrooms, asparagus, cheese, meat food.
But depending on the planting method, soil fertility, plant maturity, and other differences, the chromium content varies.
Another form is hexavalent chromium (Hexavalent Chromium), which is toxic to humans and one of the carcinogens, mainly used in industrial processes.
What are the benefits recommended for chromium?
1. Beneficial type 2 diabetes
Type 2 diabetes is mainly caused by increased insulin resistance and degraded pancreatic β-cell function, making it difficult to control blood sugar and triggering blood vessel-related lesions.
Observational studies have found that patients with diabetes have 20 to 40 times the chance of blindness, kidney failure, and amputation of healthy people, and 2 to 5 times the probability of stroke and myocardial infarction.
A systematic literature review and meta-analysis (including 28 studies with a total of 1,295 participants) pointed out that daily chromium supplementation can help improve a variety of diabetes-related biomarkers, such as lowering fasting blood glucose, glycated hemoglobin, and triacid Glycerol lipid, and can raise high-density lipoprotein cholesterol.
The underlying mechanism may be related to the enhanced insulin binding, a number of insulin receptors, and β-cell sensitivity that chromium has.
*Conclusion: Chromium supplementation is positive for diabetic patients, and maybe an adjunct therapy beyond regular treatment.
2. Help lose weight
Overweight and obesity are currently important factors threatening human health. According to the World Health Organization’s WTO definition, BMI values range from 18.5 to 24.9 kg/m2 as the standard. 25 to 29.9 kg/m2 is considered to be first-level overweight, and over 30 kg/m2 is considered Grade 2 is overweight (obese).
Chromium is often used for weight loss because of its effects on increasing insulin sensitivity, reducing food cravings, and increasing metabolic rate.
A meta-analysis of literature (meta-analysis, including 20 randomized controlled studies, 1,038 participants), although chromium supplementation has a statistically significant weight loss effect, the range is not clinically significant (less than 5% of weight loss).
Another Cochrane literature review also pointed out (Cochrane database of systematic reviews, including 9 randomized controlled studies, 622 participants), for those who are overweight or obese, there is currently no reliable evidence to confirm that chromium supplements (Chromium picolinate) Losing weight is safe and effective.
*Conclusion: Chromium supplementation has no significant effect on weight loss and needs to be verified by more studies in the future
3. Beneficial polycystic ovary syndrome
Polycystic ovary syndrome is a common endocrine disorder of women infertility, which often leads to reproductive dysfunction, androgen excess, ovulation stop, irregular menstruation, infertility, and pregnancy complications.
Although the causative factors are still unknown, they are mainly related to hyperandrogenism, insulin resistance, and hyperinsulinemia.
A systematic literature review and meta-analysis (including 7 studies with a total of 351 participants) pointed out that the use of chromium supplements has a lower body mass index (BMI) for patients with polycystic ovary syndrome, The effect of fasting insulin and free testosterone.
*Conclusion: Chromium can help to improve a variety of pathogenic factors related to polycystic ovary syndrome, and may bring positive help.
4. Chromium and binge eating disorder
Binge eating disorder is a common eating disorder, which refers to excessive food intake not caused by hunger or metabolic needs.
It is estimated that about 4% of the population is affected by this disease. In addition to obesity and metabolic problems caused by overeating, patients often suffer from mental symptoms such as depression and anxiety.
A double-blind controlled study (6 weeks, 24 binge eating patients), compared to placebo, chromium picolinate can help reduce fasting blood sugar, binge eating frequency, weight, and depression symptoms.
*Conclusion: Chromium supplementation may improve the symptoms of binge eating disorder, but it is limited by the number of samples, experimental design, and experimental quality. The results still need to be interpreted carefully.
Are there any side effects of chromium intake?
Chromium ingested from food is highly safe, but extra supplementary chromium health products should be noted, do not exceed the recommended amount of the purchased product (generally between 100 and 500 mcg per day), and the safety of long-term use is unknown If there is a need for supplements, it is recommended to discuss with the medical staff to confirm the best dose.
Possible side effects or adverse reactions of excessive chromium intake include skin irritation, headache, stomach pain, nausea, mood changes, and hypoglycemia.
Very few cases have occurred (mostly in the form of chromium picolinate): blood disorders, liver, and kidney damage, abnormal heart rate, but it is not yet possible to confirm whether the two are directly related.
Safety Precautions
Pregnant women, nursing mothers, children, poor liver and kidney functions, and anemia do not use high-dose chromium health products (the relevant safety is unknown).
Do not use it if you have been allergic to leather jewelry or related chromate products (may cause allergy).
Patients with diabetes, taking hypoglycemic drugs, and administering insulin, please use with caution (chromium has a hypoglycemic effect).
Be careful with mental related symptoms such as depression, anxiety, or schizophrenia (chromium may affect the chemical reaction of the brain and cause the disease to worsen).
Do not use non-steroidal anti-inflammatory drugs, antacids, corticosteroids, it may increase or hinder chromium absorption and increase the incidence of adverse reactions.
Do not use with levothyroxine (Synthroid), it may reduce the rate of drug absorption.
Where to buy chromium capsules recommended by most people?
In recent years, food safety problems in various countries have exploded, and it is not healthy but black-hearted products that everyone spends on. Therefore, European and American products with relatively strict quality control have become popular products.
And iHerb.com is a large-scale medical cosmetics e-commerce company in the United States. It has a high satisfaction rate of 97% in the evaluation of Google customers. It provides global home delivery so that you can buy it without risking buying fakes through purchasing high-quality health products.
